"If you don't stand for something, you will fall for anything," (quote from Alexander Hamilton, maybe). And ... "When you stand for something, you have to stand for it all the way, not halfway" (Kevin Gates, singer/songwriter).

Those sentiments are certainly true when it comes to how you physically carry yourself. That's because when your posture hasn't got you standing up all the way, you are at risk of falling — and of some serious emotional and physical issues.

Good posture is essential for healthy circulation, breathing, digestion, and bladder function. Some studies also indicate that it protects cognitive ability and enhances your self-esteem and mood, especially when you're feeling stressed.

Poor posture puts you at risk for wear and tear to your spine and muscles, triggering neck, shoulder, and back pain. It decreases flexibility and balance while it makes it harder to digest food and breathe.

And as you collapse in on yourself, diminishing strength and mobility fuels depression and frustration.

Here’s how you can improve your posture:

• Get pictures taken of you from all sides and examine your stance.

• Practice keeping your chin parallel to the floor and your shoulders rolled back and down.

• Pull in your core muscles.

• Distribute your body weight evenly over your knees and feet (pointed straight ahead).

If that's tough to do, start a daily stretching program; stand up and move once an hour; keep your chin up, even when using your phone; download an online posture app; and ask your doctor about physical therapy.