Getting shorter is a natural part of aging, but there are ways of maintaining height despite the odds. Dr. Howard LeWine of Harvard Health explains.
Question: I have lost at least 1.5 inches of height in the last couple decades. Now that I am 66 years old, what can slow down my shrinking?
Answer: Starting at about age 40, people typically lose about half an inch each decade. And the decline usually speeds up after the 70th birthday.
Two of the most common causes are osteoporosis and bad posture.
As we get older, our bones become less dense, and more brittle. And they are more likely to fracture. This loss of bone tissue is called osteoporosis.
When a hip or wrist bone weakened by osteoporosis breaks, it’s usually the kind of crack we have in mind when we picture a broken bone. But fractures of the bones that make up our spine called vertebrae are different. Thin vertebrae get easily crushed. It’s like a cardboard box that has had too much weight put on it.
Most compression fractures happen without any known trauma or injury. And usually there are no symptoms. Sometimes there can be a more sudden vertebral collapse. This can be very painful. All types of vertebral compression fractures result in loss of height.
You can decrease the risk of losing more height the same way you prevent or treat osteoporosis. Eat a calcium-rich diet. Be sure you get enough vitamin D, such as taking a 1,000IU vitamin D supplement daily.
Healthy bones require daily exercise such as walking and/or weight training. Putting “pressure” stimulates new bone growth and prevents bone loss.
If you haven’t had a bone density test, you need one. It’s an easy test to see if you need treatment for thin bones.
Bad posture may be even more of a factor in height loss associated with age. Some of us had a tendency to slouch in our teens that never quite went away. And if you spend a lot of time in front of a computer, you may notice how your back bends toward the video monitor and your shoulders roll forward.
Weak back and abdominal muscles also contribute to poor posture. Two simple exercises that can strengthen weak core muscles and help you stand straighter are the Superman and plank poses.
To do the Superman, lie face-down with your arms extended overhead. Lift your legs, shoulders, and arms off the floor simultaneously and hold for two to three seconds. Rest and repeat the lift about five times.
For the plank, lie face-down with your forearms on the floor, legs extended, and feet together. Push into your forearms as you raise your body, so it forms a straight line from your head and neck to your feet. Keep your gaze down and engage your abdominal muscles. Hold for up to 30 seconds and then lower your body. Rest and repeat three times.
Howard LeWine, M.D., is an internist at Brigham and Women’s Hospital in Boston and assistant professor at Harvard Medical School. For additional consumer health information, please visit www.health.harvard.edu.
©2026 Harvard University. For terms of use, please see https://www.health.harvard.edu/terms-of-use. Distributed by Tribune Content Agency, LLC.
Read more articles about aging and fitness on Seniors Guide:
Four Tests to See How Well You Are Aging
