How to improve your posture

Posture refers to the correct alignment and positioning of your body. With good posture your body is arranged so no structure is overstressed or strained.

Bad habits such as slouching and inactivity cause muscle fatigue and tension that ultimately lead to poor posture.

Incorporate simple activities such as staying active, focusing on good posture and keeping hydrated to help protect your lungs.

Cerebral Palsy is a physical disability that affects movement and posture. Watch our enlightening explainer series "What is CP?".

CP is a life-long physical disability. CP can affect a person’s posture, balance and ability to move, communicate, eat, sleep and learn.

Too much screen time, especially with bad posture, can cause physical problems like eye strain, neck pain and repetitive strain. Here’s how to reduce risk.

Sitting for long periods of time is common in Australian workplaces. Too much sitting or standing is bad for your health. Prolonged standing can increase risk of fatigue and illness. Workers should not stay in a seated, standing or static posture for long periods.

Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, leading to a loss of bone thickness (bone density). Any bone can be affected by osteoporosis, but the most common sites are the hip, spine, wrist, upper arm, forearm or ribs. Fractures in the spine due to osteoporosis can result in changes in posture and height loss.As bones become thinner and less dense, even a minor bump or fall can cause a serious fracture. Falls are a common cause of fractures for people with osteoporosis. Osteoporosis usually has no symptoms until a fracture occurs – this is why it is often called the ‘silent disease’.

Postural hypotension is the lightheaded feeling you may get if you leap out of bed very quickly.

Download: Decreasing the risk of falls and fractures | Fact Sheet MAIN POINTSFalls and fractures can happen at any age, but the risk increases as women age.Falls in older people are more likely to cause more severe injuries.Low bone density, low muscle strength and poor balance are more likely as women age and increase the risk of falls.Improving your bone health can also help decrease the risk of falls and decrease the severity of any injuries or other consequences if you do fall.Appropriate physical activity can help decrease several fall risk factors.Speak with your doctor, assess your overall health and make changes to decrease your risk of a fall.You can reduce your risk of having a fall. The years before, during and after menopause are great times to speak with your doctor, assess your overall health and make changes to decrease your risk of a fall.By the numbers – falls and fractures in women after the age of 40Between the ages of 40 and 60 years, women begin to experience a decrease in the ability to balance and a decrease in bone density. Both of these changes contribute to the likelihood of both a fall and more severe outcomes after a fall. Here are some statistics showing the increase in the risk of falls as women age:After the age of 50, one in two women will break a bone at some stage during the rest of her life because of a fall.One in five women will fall each year before she reaches the age of 60.One in three women will fall each year after the age of 65.One in two women will fall each year after the age of 80.In older people, 30 per cent of falls result in more severe injuries such as head trauma, hip fracture, other fractures and dislocations. Of the hip fractures in older people, more than 90 per cent are caused by a fall – 25 per cent of people with hip fractures die within 12 months and 25 per cent never regain full mobility. After a fall, older people can also lose confidence and become less physically and socially active.Factors increasing the risk of falls and fracturesA proper review of your risk of falls and bone fractures can be performed by healthcare professionals. Self-assessment tools are also available to help you to uncover any risk factors. Your risk of having a fall increases if you have:low bone density / osteoporosis – women 60 years or older with osteoporosis have twice the risk of fallingdecreased strength in your lower bodydecreased balance, reaction time and postural stabilitya history of previous fallsother medical conditions including (but not limited to) – hearing and vision problems, heart disease, incontinence or dementia.Decreasing your risk of falls and fracturesYour doctor can suggest steps you can take to decrease your risk of falls. These include:increasing muscle strength through physical activitymaintaining or improving your bone density (see section below)improving your mobility through physical activityimproving balance through physical activityhaving your vision and hearing checkedmaking sure your footwear is appropriatereviewing your environment for tripping hazardsspeaking with your doctor if you have a fear of falling or feel physically or socially restricted.Maintaining or improving your bone health decreases the risk of falls and fractures and may decrease the severity of injuries or other consequences if you do fall.You can improve your bone health with:physical activity to improve bone density, muscle strength, mobility and balance – weight-bearing activities or strength training can improve your muscle strength, bone density and mobility, while activities such as Tai Chi, yoga or Pilates can improve balanceadequate calcium intake – a minimum of 1200g per day, preferably from dietary sourcesVitamin D – helps calcium absorption and maintains bones. Low vitamin D blood levels are common in Australia and you may need supplements if your blood levels are lowanti-osteoporosis medications, including menopausal hormone therapy (MHT), can reduce the risk of a first fracture and especially further fractures by up to 70%.Where can I find more information?Lifestyle and behaviour changes for menopausal symptoms (See AMS fact sheet Lifestyle and behaviour changes for menopausal symptoms)Osteoporosis (healthybonesaustralia.org.au)Calcium Supplements (See AMS information sheet Calcium supplements)Self-assessment tool: Are you at risk of osteoporotic fracture?Self-assessment tool: Know your bonesIf you have any concerns or questions about options to manage your menopausal symptoms, visit your doctor or go to the Find an AMS Doctor service on the AMS website.