You may have noticed your body has become less flexible, a little slower, and you have lost muscle tone and endurance. This is common as we age. “We lose about a half-pound of muscle per year for each year we’re not engaged in resistance training,” says Jessica Matthews, assistant professor of exercise science at Miramar College in San Diego. Strength training also helps keep your bones strong. Muscle and bone loss are common aspects of aging. Both can contribute to less strength, speed, and endurance. While it gets harder to build muscle with age, it’s not impossible, and it’s never too late. Exercise can help you maintain what you have and build more to keep bones healthy. That translates to a reduced risk of falls—which is especially compelling, considering falls are the leading cause of injuries in adults older than 65.
A great way to help you with building strength, muscle, balance, and healthier bones is Yoga. You may believe that you are too old to do Yoga. Or you may feel intimidated thinking you will have to try a headstand. Actually, you can do Yoga at any age! Yoga is ageless and can help people of all walks of life and body types. It’s all about finding the type of yoga that is right for you and working within your abilities. The only Yoga rule you need to follow is finding what works for your personal needs. Your practice is your practice.
A here are a few types of classes you may want to check out as you begin your Yoga journey –
Restorative – Best for beginners, older athletes, and anyone recovering from an injury. Relaxation is key in restorative yoga, which is especially helpful for anyone recovering from an injury. Classes tend to focus more on stress relief and expect to use props like yoga blocks, straps, and blankets or cushions to support your body in various standing and floor poses. You’ll hold postures for enough time to allow the mind to tune out and calm down.
Chair – Best for beginners, older adults, and individuals with chronic conditions, balance issues, or injuries. Can’t get down on the floor, don’t feel comfortable standing for long periods of time, or recovering from an injury that doesn’t allow you to do your usual activities? Chair yoga may be your answer. A chair allows you to perform yoga poses while seated or helps support you while standing. Some classes may only use chair poses, but many beginner-friendly classes may provide a chair and let you choose if you want to use it for some or all of the poses.
Hatha – Best for all levels, including beginners who want a more dynamic practice. You can expect a Hatha yoga class to be basic, slower movements that pair breathing exercises with postures. It’s more active than restorative but less intense than other types of Yoga.
There is considerable research suggesting that Yoga, when practiced correctly, can have many benefits. Here are a few that may interest you –
Osteoporosis/Osteopenia -Weight-bearing exercises can increase bone density, although the gains are small. Still, yoga is valuable not only because of its potential effect on your physical skeleton, but because it helps you build muscle, body awareness, and better balance.
Arthritis -Recent research shows that a regular yoga practice can aid in reducing joint pain and help in improving joint flexibility. A regular yoga practice might also reduce inflammation.
Core strength and back pain – If you have ever experienced back pain, you’ve probably been told to strengthen your core. Building up the muscles in your trunk, back, abdomen, hips, and legs means your spine is better supported. Yoga offers specific poses for core strength.
Hormonal changes/hot flashes – Some studies have shown that a restorative yoga practice can help decrease the hot flashes that can come with hormonal changes.
Better sleep habits – Incorporating physical postures, breathing and relaxation techniques can have a positive impact on the time you take to fall asleep and the time slept.
Improve strength and protect joints – Yoga protects the joints and could reduce the risk of conditions such as carpal tunnel syndrome and arthritis.
Reduce hypertension – Various studies have found that yoga can have a positive impact on hypertension. One study found that patients with mild to moderate high blood pressure experienced a decline in blood pressure after just three months of daily yoga practice. There was a corresponding drop in cholesterol, blood sugar, and triglycerides.
Lose weight – Practicing yoga has been linked to less weight gain in older adults. Those who practice yoga weekly for at least four years have on average less weight gain than the average adult aged between 53 and 57.
Improve mood and reduce anxiety – Research suggests that yoga might have a bigger impact on mood enhancement and anxiety reduction than other forms of exercise. The reason might be because yoga practice leads to high levels of the brain chemical GABA, which has a calming effect on the body.
Help with chronic pain – One study found that those with chronic pain were able to either improve or maintain their symptoms after just four weeks of yoga practice; with no patient reporting deterioration.
As you look into starting a Yoga program, be sure to check with your doctor for restrictions. Also let your Yoga instructor know your concerns, particularly if you have any health conditions. They can help you modify poses that would be better for you.
By practicing yoga for 10-20 minutes a day daily or every other day, you can see an immediate shift in how you feel. Even if you’ve suffered from ailments such as arthritis or broken bones, there are yoga exercises for you that are compatible with your body type. The main thing to keep in mind when you begin a yoga practice is to start slowly and with the most basic poses. Some benefits you may see once you have mastered basic poses are improvement in balance, strength, flexibility, mobility, pain and stress relief, improved mood, better digestion, and better posture.
“Yoga teaches us to cure what need not be endured and endure what cannot be cured.” B.K.S. Iyengar
Robin Anne Griffiths is a certified master development coach, personal trainer, behavior change consultant, and yoga instructor. She specializes as a movement instructor for senior populations. Her mission is to help with living a fuller and healthier life as you age. Her Better You Series is three unique programs tailored to help with positive changes in diet, fitness, and life direction. She works with groups and individuals on life transitions to create personal balance – physically and mentally. You can find more information at https://robinannegriffiths.com.
