The shape of a person's spinal column may predict their risk for disability in old age, and thus their need for home assistance, new research has found.
A team of researchers in Japan discovered that the trunk angle of inclination -- or "the angle between the true vertical and a straight line from the first thoracic vertebra to the first sacral vertebra" -- is linked to whether or not one will require help with bathing, feeding, dressing, going to the bathroom and other activities of daily living (ADL), according to a press release.
The authors, who studied data on 804 people aged 65 and older, said that while spinal posture changes with age, good posture is key to helping one maintain an independent life.
Researchers used a spinal mouse -- a computer-assisted noninvasive device -- to measure the subjects' spinal posture.
Of the four measurements taken, only trunk angle of inclination was linked with future dependence in ADL -- defined by the researchers as either admission to a nursing home or a need for home assistance after a 4.5 year follow-up period. At that time, nearly 16 percent became dependent.
The subjects with the greatest angle of spinal inclination were 3.47 times more likely to become dependent in ADL than those with the least spinal inclination.
The study has been published in Journals of Gerontology Series A: Biological Sciences and Medical Sciences.
Also linked to the likelihood that one will wind up in a nursing home or assisted living facility is a good night's sleep. According to a study in 2012, fragmented sleep is associated with a greater risk of being placed in a nursing home or in a personal care home.
Earlier on HuffPost50:
Yoga offers a <a href="http://www.huffingtonpost.com/deepak-chopra/yoga-heart-health_b_900621.html" target="_hplink">myriad of wellness benefits:</a> flexibility, balance, centeredness, strength, mindfulness and others. Yoga is a great option for aging bodies, as it promotes working within your own comfort zone. Postures and sequences range from gentle and relaxing to more intensive for advanced yogis.
Another way to promote flexibility and overall health is incorporating some simple stretches into your daily routine, be it at home, at the gym or even outdoors. Stretching prevents injury, <a href="http://www.huffingtonpost.com/2011/10/24/yoga-stretching-back-pain_n_1029014.html" target="_hplink">can relieve back pain</a> and boosts energy. Note: It's important to stretch properly to avoid injury. Check out some good <a href="http://www.webmd.com/fitness-exercise/healthtool-basic-stretches" target="_hplink">examples of stretches here</a> and these <a href="http://www.huffingtonpost.com/2011/07/08/stretching-mistakes_n_892444.html#s304603&title=Not_Doing_It" target="_hplink">common stretching mistakes</a>.
Biking is a great low-impact, cardiovascular workout, not to mention it's a lot of fun. There are a few ways to incorporate biking into your routine. Joy rides in your free time are always a good option -- alone or with a group. You could consider joining a local bike group or riding to nearby destinations instead of taking the car. <a href="http://www.livestrong.com/article/456032-stationary-bikes-and-health-benefits/" target="_hplink">Stationary bikes</a> also have great health benefits. Already a cycler? Here's how to get <a href="http://www.huffingtonpost.com/2011/05/30/6-ways-to-get-more-benefi_n_868670.html#s285033&title=Get_in_tune" target="_hplink">more benefit from your bike ride</a>.
One of the most <a href="http://www.mayoclinic.com/health/walking/HQ01612" target="_hplink">beneficial exercises</a> is something humans have been doing for centuries: walking. Simple modifications to your routine, like parking further away and walking the extra distance or taking the stairs instead of the elevator, can really add up to boost your overall health. For an even greater benefit, take brisk walks that get your heart rate up.
<a href="http://pilates.about.com/od/whatispilates/a/WhatIsPilates.htm" target="_hplink">Pilates</a> is another low-impact exercise that's ideal for aging bodies. It's similar to yoga but puts more emphasis on gaining control and balance of the body by strengthening the core muscles. Pilates can be done in a class or at home with a video or other guide. <a href="http://www.huffingtonpost.co.uk/paola-bassanese/keep-fit-with-classical-p_b_987756.html" target="_hplink">This piece</a> offers a great run-down of the activity, along with images of some classic pilates stretches and workouts.
Tennis is a classic sport, well-loved for being fun and <a href="http://my.clevelandclinic.org/heart/prevention/exercise/tennis.aspx" target="_hplink">great for you</a>. It's a strong aerobic workout and helps keep you agile, especially important as you get older. Tennis is also a very social activity -- great for the body, mind and spirit!
Swimming is easy on the body and is also one of the most comprehensive workouts, hitting <a href="http://www.webmd.com/fitness-exercise/guide/fitness-basics-swimming-is-for-everyone" target="_hplink">all the major muscle groups</a>: shoulders, back, abdominals, legs, hips and glutes. If you're getting serious about swimming, it's important to learn proper techniques, but even free-styling in the local pool or outdoors in the summer is a great way to exercise.
Dancing is one of those activities that doesn't feel like working out, but is an incredible <a href="http://www.livestrong.com/article/91589-fitness-benefits-dance/" target="_hplink">aerobic exercise</a>. It's a good option for those that want more physical activity but don't like the gym or in the winter when it's harder to get outdoors. There are a bunch of styles to choose from: ballroom dancing, contra dancing, salsa, ballet, tap, country and others.
As the body ages, running and jogging can take a toll on the joints, knees or back and potentially cause injury. An elliptical cross-training machine is an alternative to running, which still gets your heart rate up but at a <a href="http://www.mayoclinic.com/health/elliptical-machines/AN01620" target="_hplink">lower impact</a>.
You can take a simple walk to the next level by bringing weights along to build strength in your arms and boost the cardio benefits. Strength-building techniques like pushups, squats and lunges are easy to do at home or can be squeezed into buckets of free time throughout the day.