Yoga and the Elderly

Yoga, a holistic series of stretches, movements and poses which developed over the centuries in India, as an offshoot of Vedic meditation practices. The word yoga comes from Sanskrit, an ancient Indian language. It is interpreted to mean ‘union’ because the purpose of yoga is to unify the mind, body, and spirit. Yoga focuses the practitioner’s mind to better focus themselves on inner and outer mysteries; it has long been attested to have numerous benefits on a more physical level as well.

Yoga can be a gentle practice which is ideal for people of all ages and abilities. It has been scientifically shown that yoga has several health benefits, both physical and mental. Some of the reasons why yoga is particularly suitable for the elderly include:

1. Low Impact

As yoga is usually a low-impact and modifiable activity, the risk of physical injury is lower than with some other forms of exercise. The most common yoga-related injuries are muscle strains, which usually lead to lower-back, shoulder and neck injuries. Similar to other forms of exercise, people over the age of 65 are more likely to develop an injury. There are several low impact yoga styles, such as Vinyasa, Hatha and Kundalini. These can all be done safely by the elderly and even by complete beginners.

2. Increases Strength, Flexibility and Balance

Yoga helps to improve strength, flexibility and balance. It has been found that only 15 – 30 minutes of yoga each day can significantly improve physical performance by increasing flexibility and balance. Improved balance usually means fewer falls. This is important for the elderly as fewer falls equate to more independence and delayed admission to a nursing home, or never entering one at all.

3. Increases Strength

Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength. Strong muscles protect us from conditions such as arthritis and back pain, and help prevent falls in elderly people. Yoga has specific poses which are designed to increase strength and build muscle.

4. Boosts Mental Health

Yoga is great for mental health as it improves mood, focus and concentration whilst reducing stress and anxiety. Yoga styles which include meditation as part of their practice have more pronounced mental benefits. Two such types are Hatha and Kundalini yoga.

Hatha yoga is the foundation for most yoga styles, is easy to learn and is suitable for all fitness levels. It includes both active poses which challenge you and help you to increase your strength, flexibility and endurance, and calming poses which have a calming and restorative effect. The practice involves breath, body, and mind, and classes include breathing, yoga poses, and meditation.

Kundalini yoga is a form of yoga that involves chanting, singing, breathing exercises, and repetitive poses. According to Ayurvedic medicine, it works on the chakras, or energy centres of the body, and activates the spiritual energy that is located at the base of your spine.

5. Increases Mobility

The elderly tend to suffer from pain and stiffness, such as that of arthritis. If people feel pain when they work out, they will avoid working out. But, the less they move, the stiffer they become and the more painful the joints become. So they work out even less, leading to a vicious cycle of pain, stiffness and lack of exercise that can leave many people house-bound or even chair-bound. Yoga moves the joints through their full range of motion which helps to prevent degenerative arthritis as it uses areas of cartilage which are not normally used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone.

Chronic pain affects millions of people and can have several causes, including arthritis. Several studies show that practicing yoga can help reduce many types of chronic pain. In fact, studies have shown that regularly practicing yoga can help reduce pain in participants with osteoarthritis of the knees.

6. Improves bone health

It is well known that weight-bearing exercise strengthens bones and helps to prevent osteoporosis. Many postures in yoga involve lifting your own weight. Studies have shown that regular yoga increases bone density. In addition, the ability of yoga to reduce the secretion of the stress hormone cortisol may help keep calcium in the bones and so prevent bone resorption.

Start Slowly

As with all forms of exercise, it is important to start slowly and gradually increase the activity and not try to overdo things. For this reason, some types of yoga such as Bikram and Ashtanga are not suitable for the elderly. Bikram, known as hot yoga, as well as being physically demanding, is also performed in a hot studio, with temperatures often reaching 100F or more. This can lead to dehydration and a severe strain for anyone who has cardiovascular problems.

Ashtanga has seven levels, a basic one and six more of gradually increasing difficulty. The fact that few practitioners have ever reached the most advanced levels will give you an idea of how demanding this yoga can be.

Finding the Right Studio for You

As yoga is very popular there are usually several yoga studios to choose from. Many will offer free introductory lessons so you can try the yoga and see the studio for yourself. Check the instructor’s credentials and ensure he has adequate experience. If he is suitably qualified he will also be trained in injury prevention. Some instructors specialise in yoga for the elderly.

Check out an introductory class near you and see what a difference it can make to your health.