Improved strength, endurance, balance and flexibility are common goals of most exercise programs, and seniors who exercise regularly may postpone or prevent development of chronic disease and some cancers. Although the physical benefits of exercise are most frequently cited, holistic exercise programs that emphasize a balance among body, mind and spirit can contribute to every aspect of a healthy lifestyle.
Breath Exercises
Diaphragmatic or belly breathing is a natural breathing technique that brings air deep into the lungs to deliver the maximum amount of oxygen to the body. At birth, babies naturally breathe through the diaphragm, but with age many people become shallow breathers. If your chest rises when you inhale, you are probably not getting adequate oxygen to your lungs. One way to overcome the tendency is to place your hand below the rib cage and attempt to push it up as you fill your lungs with air. When done properly, breathing exercises increase energy levels, reduce stress and encourage the relaxation response.
Tai Chi
Tai Chi is a derivative of an ancient form of martial arts practiced in China for thousands of years. The art of Tai Chi emphasizes the meaning behind each of 24 basic movements, and is often practiced outdoors to take advantage of the fresh air and additional energy the environment provides. According to Science Daily, researchers Jules Pretty and Jo Barton found just five minutes of outdoor exercise has a positive effect on mental and physical health.
Pilates
The Pilates' exercise program teaches body awareness and improves coordination and flexibility, two important factors for aging bodies. Most Pilates' exercises are executed from a sitting or lying down position, and are easily modified to adjust for any physical limitations. For inactive seniors who wish to begin a safe and gentle exercise program to improve muscle tone and strength, a consistent Pilates' exercise program is one way to begin.
Yoga
Hatha yoga involves a series of postures in combination with breathing and meditation that calm the mind and help to align the skeletal body. Although yoga is practiced worldwide by people of all ages, seniors may not be aware of the benefits particular to their age group. In a study released in 2006 conducted by Oregon Health and Science University, healthy seniors who participated in a yoga practice showed an improvement in overall health and quality-of-life measures, compared with a group who participated in exercise alone.
