As we mature into our 50s and beyond, decades of hunching over computers, staring down endlessly at cell phones, and otherwise inadvertently abusing our muscles, tendons and joints, can begin to take a toll. Many of us develop, as a result of too much hunching, a kink in our posture that bodes no good. But, like the 85-year-old stooped-over woman who discovered yoga and regained her properly aligned spine, there are things we can do to rectify the situation no matter how late in the game we start.
Agreed recently to review a couple of books by Dr. Karl Knopf, a professor of health and fitness for older adults and the disabled. For 40 years he’s worked in multiple areas ranging from personal fitness and therapy to consultation, plus he developed the “Fitness Educators of Older Adults Association” to guide trainers of older adults. Now he’s writing an ongoing series of books on fitness and health topics for older adults.
Stretching for 50+ is one book in Knopf’s series. I took it with me one day to a place where I had to sit and wait for a long time, which gave me plenty of time to pay serious attention to trying the exercises. The biggest surprise was the stretches relating to posture.
A family friend who’s a doctor came up to me one Sunday while I was helping my daughter prepare family dinner and said, “I’m worried about you grandma. Your shoulders are getting rounded.” Now this friend is not only a doctor but is also a former personal trainer. So you can bet she doesn’t prescribe drugs if stretching and exercise will solve the problem. She said there was a solution.
She taught me an exercise that I’ve been working on. But when I read this book, I learned there’s more that can and should be done. It describes stretches to help remedy the situation – whether your poor posture comes from working on a computer all day or using your cell phone for texting and typing emails, which tends to lead towards the “head forward” problem.
And Dr. Knopf has also written a book called Beat Osteoporosis with Exercise that features low-impact stretches and exercises designed to improve posture, build bone density and increase strength and flexibility – all of which can help prevent falls in the first place.
Each book includes hundreds of photos so it’s easy to see how the moves are done without having to read an inordinate amount of text. No matter how old you are, you can benefit from incorporating even some of these exercises and stretches into your routine. Remember, this stuff deserves just as much a place in your schedule as all the things you do to keep your mind strong and nimble.