Yoga earns accolades as a strength training and flexibility activity that promotes balance, reduces your chances of falling and helps you maintain muscle mass as you age. Regular yoga practice provides mental and physical health benefits for adults of all ages. Yoga makes a good choice for senior adults who need a low-impact, weight-bearing exercise option for resistance and flexibility training.
Factors
Healthy senior adults are encouraged to meet the same physical activity guidelines as younger adults, including a minimum of 150 minutes of aerobic exercise and at least two strength training workouts per week. In addition, senior adults need to perform stretching exercises and stability or balance activities. Yoga offers a convenient and beneficial mix of each type of recommended exercise. Staying physically active helps you retain your independence, provides health benefits, improves your quality of life and boosts longevity.
Types
Several forms of hatha yoga work for seniors, including genres focused on relaxation, stretching, healing and strengthening. More intense forms of yoga, such as power yoga and Ashtanga yoga, are more suitable for experienced practitioners, while the gentler Iyengar yoga makes a better choice for beginners. Look for classes tailored specifically for beginners or seniors. Although a variety of videos are available for practicing yoga at home, learning the subtleties of the poses from a certified instructor can help you understand proper form and reduce your likelihood of injury.
Benefits
Since yoga is a weight bearing activity, regular practice promotes bone health by slowing down mineral loss and helping to maintain bone density. Regular yoga practice also aids with weight management, reduces stress and has a positive effect on blood pressure, heart health and your mood. Since yoga improves flexibility, you're better able to retain a full range of motion, which reduces your chances of injuring a muscle or falling.
Considerations
Since most types of yoga are categorized as low-intensity aerobic exercise, you need to supplement yoga with walking or other moderate-intensity aerobic activities to enjoy the full range of health benefits associated with cardiovascular exercise. Check with your doctor before starting a yoga program if you have osteoporosis. Since some yoga poses require you to bend or twist your waist or spine, the stress on your spine may put you at increased risk for compression fractures. Work with your doctor to design an exercise regimen that's right for you.
References
- MayoClinic.com: Yoga: Tap Into the Many Health Benefits
- Centers for Disease Control and Prevention: How Much Physical Activity Do Older Adults Need?
- MedlinePlus: Exercise for Seniors
- "Yoga Journal": Not All Yoga Is Created Equal; Jennifer Cook
- "Yoga Journal": Sequences for Beginners; Richard Rosen
- MayoClinic.com: Exercising With Osteoporosis: Stay Active the Safe Way
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