No matter your age, you want to maintain the ability to play a round of golf, dance with your grandkids, take your dog for a walk, and lean down to tie your shoes. All these activities require physical stability, flexibility, and mobility, which can be challenging to maintain over time.
The good news? Low-impact exercises such as a regular yoga practice can keep you active, moving, and fit. Let’s explore the benefits of yoga for seniors and practical strategies for incorporating it into your routine.
Yoga is a popular low-impact choice for people of all ages, but it’s especially beneficial for older adults who want to prioritize mobility, balance, and mental and physical health. Some varieties of this ancient practice focus on relaxation, others focus on poses for strength and flexibility, but all of them benefit day-to-day living and long-term health.
The human sense of balance is complex, with the inner ear, muscle strength, and flexibility all playing a part. According to studies, adults may experience balance difficulties as early as age 50, and one-third of adults 65 or older experience a fall each year. The fear of falling can become a major concern that causes older adults to avoid pastimes they otherwise enjoy.
Developing a strong sense of balance — along with the flexibility and strength it requires — is important not only for the future but for now. Yoga exercises for seniors work by slowly stretching and building your muscles as you hold your body weight in various poses for a set amount of time. Practicing yoga and cultivating its underlying principle of body awareness can also increase your confidence in your physical abilities and decrease the fear of falling.
In particular, standing poses such as the mountain pose and chair pose can build strength in your legs and core, which are the body’s foundation of balance.
The ability to walk from the house to the car and the strength to carry groceries are essential to maintaining independence as you age. Although plenty of people enjoy pumping iron in the gym to build strength and maintain mobility, yoga provides similar benefits and can serve as a perfect complement to your existing physical well-being routine. In one study, after eight weeks of practicing yoga at least twice weekly, participants developed greater muscle strength and endurance, flexibility, and cardiorespiratory fitness.
To maintain mobility, try gentle stretches and bending poses such as the mountain pose, a standing forward bend, and the half moon pose.
Studies show that yoga provides a variety of mental health benefits, including improved cognitive skills and a more positive emotional outlook. The postures, slow and controlled breathing, and meditation soothe your nervous system and can even lower blood pressure.
Regular yoga practice can also help you sleep better. Simple stretches, breathing exercises, and mindfulness practices before bed center your thoughts so you exist in the moment rather than fretting about the day’s events or tomorrow’s possibilities.
Want to cultivate the emotional benefits of yoga? Start by exploring mindfulness yoga and trying the tree pose, low lunge, and reclining bound angle pose.
Regular yoga practice can not only lower your stress and blood pressure but also decrease cholesterol, blood glucose levels, heart palpitations, and inflammation. One study of bypass surgery patients who practiced yoga during post-surgical rehab showed a stronger recovery than those who only used traditional rehabilitation strategies.
Heart-friendly yoga practices include tree, warrior, and cobra poses.
Aging can cause stiff joints and a loss in bone density, and injury or illness can cause or exacerbate chronic pain. In a variety of scientific studies, between 21-75% of adults aged 60 and older reported back pain that impacted their quality of life and ability to perform activities of daily living. Regularly moving your joints can decrease pain and gentle exercise like yoga for seniors can help prevent osteoporosis.
Yoga practices that are beneficial for pain management include gentle twisting poses, mindful breathing, and cat-cow pose.
Before starting a yoga practice, ensure you understand the best strategies for your body and health conditions. Always consult with your doctor before trying any new physical activity.
Begin slowly and gently, taking into account which type of yoga practice would be most beneficial for you and your needs. For instance, people with osteoporosis should avoid certain poses that flex the spine in ways that can cause injury.
Seek out an instructor certified by Yoga Alliance, a professional organization for yoga instructors. If you’re starting out in person, find an instructor who offers gentle corrections and hands-on assistance to help you maintain proper form and avoid injury. The instructor should also respect your physical limitations, providing modifications and alternative poses to accommodate you.
When trying out yoga studios or gyms, look for a location that offers a variety of class styles taught by different teachers. Well-run studios offer props that assist you during class, such as blocks for balance, and provide cleaning supplies to clean mats, props, and other shared items.
You can find a variety of ways to try yoga that fit your goals and lifestyle, from virtual to in-person options:
WesleyLife supports the independence, health, and well-being of older adults wherever they call home and whatever their needs. Well at Wesley — a WesleyLife Well-Being Program provides access to a variety of services, resources, and programming to keep you active as you age, including a fitness center membership.
Want to learn more strategies for maintaining your overall health and life balance? Check out our guide to “Living Your Best Life After 55.”