Remember that mark on the kitchen doorframe where your height was measured as a child? Well, there's a good chance you wouldn't reach it today—and that's completely normal.
Nearly 80 percent of people will shrink an inch or two as they age, making height loss one of the most predictable changes we experience as we get older.
But what's actually happening inside our bodies to cause this gradual downsizing?
The science behind the shrink
Between the ages of 30 and 70, most men lose an inch in height, while most women shrink by about two inches.
This shrinkage typically becomes noticeable around age 40, when people begin to lose about a half an inch of height per decade.
After 80 years, both men and women may lose yet another inch.
The culprit behind this universal phenomenon lies in your spine. The spine consists of 24 small bones called vertebrae. Sandwiched between each vertebra is a soft, gel-like cushion, or disc, that acts as a shock absorber for the spinal column.
'Unfortunately, our spinal discs are not designed to last forever. They wear down over time, gradually losing volume and narrowing. This is the most common reason why people shrink in height as they age.'
The transformation happening in your discs is quite remarkable. Forty percent of people aged 40 exhibit some degree of disc degeneration, increasing to 80 per cent for those 80 and older.
Over time, the discs change from being composed mostly of water to mostly of fat, making them narrower and less elastic. As they flatten out, they can compress nerve roots in the spinal canal, causing pain, numbness, and tingling.
Your disks have a soft core that mostly contains water. As you get older, that core naturally loses some water. As a result, disks get thinner and don't provide as much shock absorption as they used to.
Height loss in the Australian context
Australia's population is aging rapidly, making height loss an increasingly relevant issue. Australia's population has grown older, with the median age increasing from 33.4 years at 30 June 1994 to 38.3 years at 30 June 2024, and approximately 4.2 million people (16 per cent of Australia's total population) were aged 65 and over as of 2020.
Australian height loss facts
Older people self-reported their height less accurately than younger people with those aged 75 years or over having a mean over-report of 2.6 per cent, compared to 1.0 per cent for those aged 18-24 years. This suggests many older Australians may not realise how much height they've actually lost.
Beyond the discs: other contributing factors
Height loss isn't just about your discs. Poor posture plays a significant role, particularly for those who spend long periods hunched over desks or devices.
As the discs degenerate, the spine begins to tilt forward, which can cause people to appear shorter than they are.
This compensation can shorten muscles in the hips and knees, contributing to the height loss caused by disc degeneration.
With advancing age, osteoporosis weakens the bony structures and facilitates bone remodeling and rotatory deformities.
Finally, aging of bone, discs, facets, ligaments, and muscles may ultimately lead to rotatory scoliosis, destabilization, and rupture of equilibrium.
Compression fractures are another common cause of height loss, particularly for women in their 50s and 60s. Compression fractures are breaks in the vertebrae caused by osteoporosis, a disease that causes bones to become weak and fragile.
Over time, the back may become rounded and bent, forming a hunchback appearance.
When height loss becomes concerning
While gradual height loss is normal, rapid changes can signal serious health problems. Shrinking too quickly could indicate a more serious health problem.
Dr Gordon advises people who have shrunk one to two inches within a year to consult a doctor, as they may be at higher risk for spinal and hip fractures, as well as heart disease.
Some studies have shown a possible link between height loss and an increased risk of coronary disease in men and stroke in women.
Your daily height roller coaster
Here's a fascinating fact: you're actually taller in the morning than at night. Throughout each day, gravity compresses your spinal discs, causing you to lose height as the day progresses.
This daily variation can be up to 2 centimetres, so measuring your height at different times will give different results.
Strategies to slow the shrinking process
While you can't completely stop height loss, there are proven ways to slow it down:
Height preservation strategies
- Maintain good posture and avoid stooping: Practicing good posture reduces stress on your vertebrae
- Exercise regularly: Putting pressure on your bones with weight-bearing aerobic exercises such as jogging, running or other activities that work the legs and the hips, helps build bone strength
- Eat a diet rich in vitamin D and calcium: Calcium helps keep bones strong. Vitamin D helps your body absorb calcium
- Limit alcohol: Alcohol can decrease calcium levels and speed up loss of bone density
- Avoid tobacco products: Smoking and using other tobacco products can contribute to the development of osteoporosis and interfere with the body's ability to heal itself
As the saying goes, 'motion is lotion,' and that's especially true for the spine. Exercise keeps your spine limber, increases blood flow to the muscles, strengthens your cardiovascular system, helps you lose unwanted pounds, and allows you to heal faster, including recovering from back pain.
And strengthening your back and abdominal muscles — your 'core' — makes your spine more resilient.
The bigger picture
A little age-related height loss is both normal and common, so there's no need to panic if you've noticed your trousers are getting a bit long.
However, paying attention to your spine health throughout life can make a significant difference to how much height you retain as you age.
The key is to stay active, maintain good posture, and keep those bones strong through proper nutrition and exercise. Your future self will thank you for taking care of your spine today.
What's your experience with height changes over the years? Have you noticed any difference, and what strategies have you found helpful for maintaining good posture and spine health? Share your thoughts and tips in the comments below.
Primary Source
https://www.theguardian.com/lifeand...it-true-that-you-get-shorter-as-you-get-older
Why Do People Get Shorter as They Age? | University Hospitals
Cited text: In fact, nearly 80 percent of people will shrink an inch or two as they age.
Excerpt: Nearly 80 percent of people will shrink an inch or two as they age
https://www.uhhospitals.org/blog/articles/2024/10/why-do-people-get-shorter-as-they-age
Why Do People Get Shorter as They Age? | University Hospitals
Cited text: Between the ages of 30 and 70, most men lose an inch in height, while most women shrink by about two inches. This shrinkage typically becomes noticeab...
Excerpt: Between the ages of 30 and 70, most men lose an inch in height, while most women shrink by about two inches.
https://www.uhhospitals.org/blog/articles/2024/10/why-do-people-get-shorter-as-they-age
Why Do People Get Shorter as They Age? | University Hospitals
Cited text: The spine consists of 24 small bones called vertebrae. Sandwiched between each vertebra is a soft, gel-like cushion, or disc, that acts as a shock abs...
Excerpt: The spine consists of 24 small bones called vertebrae. Sandwiched between each vertebra is a soft, gel-like cushion, or disc, that acts as a shock absorber for the spinal column
https://www.uhhospitals.org/blog/articles/2024/10/why-do-people-get-shorter-as-they-age
5 Ways to Protect Your Spine from Age-Related Damage: Richard Bernstein, D.O.: Osteopathic Physician
Cited text: Forty percent of people aged 40 exhibit some degree of disc degeneration, increasing to 80 per cent for those 80 and older. Over time, the discs change from b...
Excerpt: Forty percent of people aged 40 exhibit some degree of disc degeneration, increasing to 80 per cent for those 80 and older.
https://www.scosteo.com/blog/5-ways-to-protect-your-spine-from-age-related-damage
Degenerative Disk Disease: What It Is, Symptoms & Treatment
Cited text: Your disks have a soft core that mostly contains water. As you get older, that core naturally loses some water. As a result, disks get thinner and don...
Excerpt: Your disks have a soft core that mostly contains water. As you get older, that core naturally loses some water.
https://my.clevelandclinic.org/health/diseases/16912-degenerative-disk-disease
Profile of Australia's population—Australian Institute of Health and Welfare
Cited text: Australia’s population has grown older, with the median age increasing from 33.4 years at 30 June 1994 to 38.3 years at 30 June 2024 (ABS 1998, 2025a)...
Excerpt: Australia's population has grown older, with the median age increasing from 33.4 years at 30 June 1994 to 38.3 years at 30 June 2024
https://www.aihw.gov.au/reports/australias-health/profile-of-australias-population
Older Australians, Summary—Australian Institute of Health and Welfare
Cited text: Australian Institute of Health and Welfare (AIHW) 2024, Older Australians, viewed 13 August 2025, https://www.aihw.gov.au/reports/older-people/older-a...
Excerpt: approximately 4.2 million people (16 per cent of Australia's total population) were aged 65 and over
https://www.aihw.gov.au/reports/older-people/older-australians/contents/summary
Self-reported height and weight | Australian Bureau of Statistics
Cited text: Older people self-reported their height less accurately than younger people with those aged 75 years or over having a mean over-report of 2.6 per cent, compar...
Excerpt: Older people self-reported their height less accurately than younger people with those aged 75 years or over having a mean over-report of 2.6 per cent, compared to 1.0 per cent for those aged 18-24 years
https://www.abs.gov.au/articles/self-reported-height-and-weight
Why Do People Get Shorter as They Age? | University Hospitals
Cited text: This is the most common reason why people shrink in height as they age.” · As the discs degenerate, the spine begins to tilt forward, which can cause ...
Excerpt: As the discs degenerate, the spine begins to tilt forward, which can cause people to appear shorter than they are.
https://www.uhhospitals.org/blog/articles/2024/10/why-do-people-get-shorter-as-they-age
Natural history of the aging spine—PMC
Cited text: With advancing age, osteoporosis weakens the bony structures and facilitates bone remodeling and rotatory deformities. Finally, aging of bone, discs, ...
Excerpt: With advancing age, osteoporosis weakens the bony structures and facilitates bone remodeling and rotatory deformities.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3591827/
Why Do People Get Shorter as They Age? | University Hospitals
Cited text: Compression fractures are another common cause of height loss, particularly for women in their 50s and 60s. Compression fractures are breaks in the ve...
Excerpt: Compression fractures are another common cause of height loss, particularly for women in their 50s and 60s.
https://www.uhhospitals.org/blog/articles/2024/10/why-do-people-get-shorter-as-they-age
Why Do People Get Shorter as They Age? | University Hospitals
Cited text: However, shrinking too quickly could indicate a more serious health problem. Dr. Gordon advises people who have shrunk one to two inches within a year...
Excerpt: Shrinking too quickly could indicate a more serious health problem.
https://www.uhhospitals.org/blog/articles/2024/10/why-do-people-get-shorter-as-they-age
Why Do People Get Shorter as They Age? | University Hospitals
Cited text: While most people can’t prevent height loss entirely, here are a few strategies to maintain your bone and spinal health: Maintain good posture and avo...
Excerpt: Maintain good posture and avoid stooping: Practicing good posture reduces stress on your vertebrae
https://www.uhhospitals.org/blog/articles/2024/10/why-do-people-get-shorter-as-they-age
Why Do People Get Shorter as They Age? | University Hospitals
Cited text: Exercise regularly: Putting pressure on your bones with weight-bearing aerobic exercises such as jogging, running or other activities that work the le...
Excerpt: Exercise regularly: Putting pressure on your bones with weight-bearing aerobic exercises such as jogging, running or other activities that work the legs and the hips, helps build bone strength
https://www.uhhospitals.org/blog/articles/2024/10/why-do-people-get-shorter-as-they-age
Why Do People Get Shorter as They Age? | University Hospitals
Cited text: Eat a diet rich in vitamin D and calcium: Calcium helps keep bones strong. Vitamin D helps your body absorb calcium.
Excerpt: Eat a diet rich in vitamin D and calcium: Calcium helps keep bones strong. Vitamin D helps your body absorb calcium
https://www.uhhospitals.org/blog/articles/2024/10/why-do-people-get-shorter-as-they-age
Why Do People Get Shorter as They Age? | University Hospitals
Cited text: Limit alcohol: Alcohol can decrease calcium levels and speed up loss of bone density.
Excerpt: Limit alcohol: Alcohol can decrease calcium levels and speed up loss of bone density
https://www.uhhospitals.org/blog/articles/2024/10/why-do-people-get-shorter-as-they-age
Why Do People Get Shorter as They Age? | University Hospitals
Cited text: Avoid tobacco products: Smoking and using other tobacco products can contribute to the development of osteoporosis and interfere with the body’s abili...
Excerpt: Avoid tobacco products: Smoking and using other tobacco products can contribute to the development of osteoporosis and interfere with the body's ability to heal itself
https://www.uhhospitals.org/blog/articles/2024/10/why-do-people-get-shorter-as-they-age
5 Ways to Protect Your Spine from Age-Related Damage: Richard Bernstein, D.O.: Osteopathic Physician
Cited text: As the saying goes, “motion is lotion,” and that’s especially true for the spine. Exercise keeps your spine limber, increases blood flow to the muscle...
Excerpt: As the saying goes, 'motion is lotion,' and that's especially true for the spine.
https://www.scosteo.com/blog/5-ways-to-protect-your-spine-from-age-related-damage
5 Ways to Protect Your Spine from Age-Related Damage: Richard Bernstein, D.O.: Osteopathic Physician
Cited text: And strengthening your back and abdominal muscles — your “core” — makes your spine more resilient.
Excerpt: As the saying goes, 'motion is lotion,' and that's especially true for the spine.
https://www.scosteo.com/blog/5-ways-to-protect-your-spine-from-age-related-damage
Why Do People Get Shorter as They Age? | University Hospitals
Cited text: A little age-related height loss is both normal and common.
Excerpt: A little age-related height loss is both normal and common
https://www.uhhospitals.org/blog/articles/2024/10/why-do-people-get-shorter-as-they-age
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