Is Yoga Good For Seniors?
Yes, Yoga. Maybe you’ve heard some people say it’s just glorified stretching, while others can’t help but yell its benefits from the rooftops of their local yoga studio. So which one is it? A gentle form of exercise that can greatly improve your overall well-being or something that you shouldn’t do in case you pull a muscle? It’s the former of course! Yoga is an extremely beneficial form of low-impact exercise that can improve mobility and provide a great workout while you're at it. The best part - you can do it at any age! Yoga is not just for the young and flexible. It's a practice that holds immense benefits for seniors as well. The gentle stretching, controlled breathing, and meditation involved in yoga make it a safe and effective way for older adults to enhance their physical health and overall wellness. As we explore further, regular yoga practice can lead to a host of advantages for seniors, from improved flexibility and balance to reduced stress and better sleep.5 Benefits of Yoga for Seniors
1. Help Sharpen Your Mind
Yoga gives you time for calm reflection, slowing down your breathing, lowering your heart rate and meditation, which can sharpen the mind and enhance cognitive function. Many seniors who engage in regular yoga report improvements in mood and memory.
2. Improve Your Bones And Joints
Aging often brings a loss of bone density and increased joint stiffness. Yoga's gentle practice proves effective in preventing or slowing down the loss of bone density, relieving joint pain, and promoting joint flexibility.
3. Boost Your Balance and Stamina
The slow, measured movements and pose-holding in yoga improve your balance and increase your strength. While it may be challenging initially, seniors may find that their ability to perform poses and maintain balance improves over time. Better balance can also significantly impact your chances of experiencing a serious fall.
4. Reduce Your Stress
Practicing Yoga can help serve as an excellent stress reliever, potentially reducing the need for medication. The combination of postures, meditation, and controlled breathing decreases nervous system activity, aiding in managing blood pressure levels.
5. Get Better Sleep
Many seniors experience better sleep with regular yoga practice. Simple stretches or breathing exercises before bedtime help shift focus from daily worries and lower your heart rates to help promote a more restful night.
How Many Times a Week Should Seniors Do Yoga?
The frequency of yoga sessions for seniors can vary based on individual preferences and health conditions. However, aiming for at least two to three sessions per week can provide substantial benefits. Consistency is key, allowing the body to adapt to the practice and maximize its positive effects. Of course, speaking to a healthcare professional is always a great idea before trying any new lifestyle routines.
Where Can Seniors Do Yoga?
There are various options available to seniors who want to begin practicing yoga. Local community centers, fitness studios, and senior centers often offer classes tailored to different skill levels. Additionally, online platforms provide virtual classes, allowing seniors to practice yoga in a way that is accessible and convenient in the comfort of their homes. Senior Centres are also a great way of finding programs across Manitoba (that are often free). To find a location near you, check out the Manitoba Association of Senior Communities website.
3 Yoga Exercises to Try!
1. Lay like a Sphinx
This one is great for stretching and strengthening your upper back. On your mat, lie flat on your stomach. Place your palms on the ground flat, forearms fully on that mat, and place your elbows under your shoulders. Press into your arms and draw your shoulder blades together and down your back. Raising your head as high as you can (don’t push yourself), stay for up to eight slow breaths.
2. Bird Dog
Spine health is very important as we age. This one is great for working on your back support and abdomen. Begin on your hands and knees. Slowly raise your right arm so that it is parallel to the rest of your body (keeping your arm as straight as you can). At the same time (or shortly after) begin to raise your left (opposite) leg so it too is straight and parallel to the rest of your body. Finally, tighten your core (drawing your belly button close to your spine). Hold this position for one slow breath. Switch your arms and legs. Do 3 on each side.
3. Downward Facing Dog
What Is Chair Yoga And Does It Really Work?
Chair Yoga is a specially modified version of Yoga specifically catering to seniors with mobility challenges or issues with their balance. However, many still find themselves asking “Does chair Yoga work or is it just a waste of time?” Yes, Chair Yoga is a real thing and yes it does provide actual health benefits to the individual doing it. The poses used in chair yoga are specifically made to work and stretch the same muscle and body parts as normal yoga, just in a more accessible way. For some, normal yoga may pose more risks than rewards. With chair yoga, you're able to work on the same body parts and get the same benefits.4 Chair Yoga Exercises to Try!
High Altar Side Leans
Cat/Cow
Goddess with a Twist
Forward Fold
How Can Yoga Help a Senior Prevent Falls?
Seniors are at more risk of experiencing a fall than younger adults. Decreased balance, weakening muscles, and other natural effects of aging are large contributors. Yoga, with its slow, measured movements, strengthening poses, and focused breathing, helps improve balance, flexibility, stability, and strength. By incorporating yoga into their routine, seniors can reduce the risk of falls, fostering a sense of well-being and an enhanced quality of life.
Yoga offers a range of physical and mental advantages. Whether you’re practicing in a studio, community center, or the comfort of home, yoga provides a great method to improve well-being, increase mobility, and a more balanced and centred life for seniors. But remember, safety always comes first. Never push yourself too much and always make sure you're able to quickly get help should anything go wrong. Practicing yoga in a group setting or using a medical alert device are great ways of adding an extra layer of protection as you begin your yoga journey.
This article is meant to be informational and should not replace the advice of a trained healthcare professional. What works for some individuals, might be harmful to others. Consult a professional before making any significant changes.
Blog by: Maor Tsitrin, Marketing & Communications Assistant
