The many benefits of yoga participation include increased muscle and bone strength. Exercise programs that include weight-bearing exercises place a demand on your muscles and bones that result in increased muscular strength and bone density. Yoga exercises, or poses, place your body in positions using your body weight and gravity as resistance. When combined with proper nutrition, benefits include improved bone health along with a decreased risk of injuries related to weakened bone strength.
Function
The 206 bones in your body provide support, structure, movement, protection and calcium and red blood cell storage for your body. Healthy bones have an adequate amount of bone density and mass enabling your bones to be able to withstand stresses placed upon your body with everyday activities. Diseases such as osteoporosis are characterized by bones that have reduced bone strength, deterioration of bone quality and an increased risk of bone fractures.
Significance
According to the International Osteoporosis Foundation, one in three women and one in five men over 50 will experience osteoporotic fractures. With just a 10 percent loss of bone mass, the risk of fractures doubles. Risk factors for osteoporosis includes physical inactivity, age, low body weight, smoking, alcohol, and heredity.
Effects
Yoga poses placing your body in a weight bearing position will have a positive effect on bone health. Your targeted muscles contract to hold your body in sustained positions while your other muscle groups work to stabilize your body. While muscular training will improve muscular strength, additional benefits include increased bone density.
Balance poses place your body weight on one leg, increasing the intensity of the exercise on the weight bearing leg. Arm supported poses increase upper body strength using your body weight as resistance.
Benefits
Participation in a yoga program establishes a mind body connection. Proper breathing techniques improve circulation to improve system regulation. Nutrients are easily transported to the body allowing for absorption and usage. Balance poses improve focus, concentration and coordination. As the risk of falling decreases, so does the risk of fracturing bones from falls. Yoga workouts target the core muscles, your lower back and abdominal muscles. Your core works to support and mobilize your spine. With a strong core, there is a decreased risk of spinal injuries.
Considerations
While the benefits of yoga are obvious, the risks may not be. Those suffering from bone-density deficiencies need to be cautious when participating in yoga workouts; the excess strain placed on your body may cause injuries. Yoga classes offering modifications are recommended.
References
- Centers for Disease Control and Prevention: Calcium and Bone Health
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Osteoporosis Handout on Health
- International Osteoporosis Foundation: Facts and Statistics About Osteoporosis and Its Impact
- Yoga Journal: Good to the Bone
- Osteopenia-Osteopenia Treatments: Yoga Osteopenia Osteoporosis?
