Yoga for Seniors: The Physical Benefits
As you age, it’s normal for the body to become less flexible and to feel a little weaker. Your sense of balance may also become less certain. It’s understandable that these changes may cause some people to avoid exercise out of fear or frustration. But in many cases, that may only cause these problems to accelerate.
Regular exercise is vital for preserving your mobility, strength, and flexibility. Walking, biking (including stationary cycling) and going to the gym are all good options. But yoga has a unique range of benefits that makes it a great fit for many seniors, and a perfect add-on to other forms of exercise.
If you scroll Instagram, it’s easy to feel that yoga is out of reach.
Brightly tinted photos of bendy yoga practitioners balancing on one leg (or even one arm!) can be intimidating. But the truth is that most people who practice yoga don’t do these poses. And the ones who do have often spent years developing the skills that the sparkly Instagram influencers are so eager to show off. Don’t let them intimidate you. You don’t have to be flexible, skinny, or a Zen master to get started. There is a style of yoga to suit almost everyone.
But will a gentler form of yoga do you any good? The answer for most people is yes! Recent research looking into the effects of yoga on senior health shows important and sustainable benefits.
A recent study published in the Annals of Internal Medicine reviewed 33 studies of yoga in people over the age of 65. The studies included seniors living in the community, others in nursing homes, and some with chronic diseases. Hatha yoga (what we typically think of as yoga) and chair yoga were the main styles of yoga that were evaluated,
In this review, yoga was found to improve lower body strength and endurance. There was also evidence that yoga improved balance and reduced signs of frailty. Although the researchers could not say whether yoga was any better than other types of exercise, other studies have found evidence of improved mental health and cognition in seniors.
If you’re an older adult and wondering if yoga is for you, here’s a quick rundown of the ways yoga can enhance your health and wellbeing.
Of course, if you’re dealing with injuries, health conditions, or unexplained pain, check with your physician before starting a yoga program—or any form of exercise.
Improved Flexibility and Range of Motion: One of the most noticeable benefits of practicing yoga for seniors can be improvement in flexibility and range of motion. Yoga postures, or asanas, gently stretch and elongate muscles, tendons, and ligaments, promoting suppleness and reducing stiffness. Regular practice can help you maintain and even improve your ability to perform daily tasks, such as bending, reaching, and turning, with less discomfort or strain.
Enhanced Strength and Balance: Yoga poses not only improve flexibility but may also build strength in the muscles, particularly the core muscles that support the spine and provide stability. This strength training aspect of yoga is crucial for seniors, as it may reduce the risk of falls and fractures. Balance issues are common in older adults. If you have balance problems, be sure to check with your doctor before starting yoga.
Increased Energy and Vitality: The combination of physical movement, breathing exercises (pranayama), and meditation can help refresh your mind and body. And as a result, many seniors find that they can participate in more activities, stay engaged in their communities, and maintain a more active and fulfilling lifestyle.
Stress Reduction and Mental Well-being: The practice of yoga is not limited to physical exercise; it also encompasses mindfulness and relaxation techniques. If you’re a senior, you know that many people in this age group face emotional challenges, including stress, anxiety, and depression. Yoga encourages deep breathing and can calm the mind.
Yoga also has potential benefits for the heart, which I covered in a previous article.
If you’re curious about yoga, first check with your doctor to be sure it’s a good choice for you. Next, find a yoga studio with classes for seniors and beginners. Or look for a certified yoga teacher who is comfortable and experienced in working with seniors or those with physical limitations.
Yoga is a holistic practice that offers a wide range of physical benefits for seniors. By making yoga part of your routine, you may experience increased flexibility, improved balance and stability, stronger muscles, and reduced pain and discomfort.
With proper guidance and a gradual approach, yoga can be transformative.
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