23 Benefits of Yoga For Seniors

Finding ways to stay active and engaged is increasingly important as we age. For many older adults, physical fitness can become difficult as mobility and agility look different for aging adults. However, over the last decade, yoga has become increasingly popular in the aging community. Yoga is a mind-body practice that most likely originated in India and has roots in sacred texts, such as the Bhagavad Gita. This ancient practice involves movement and breathing techniques that work to promote emotional clarity and physical well-being. Today in the U.S., yoga is commonly used as a form of exercise that has proven to be especially beneficial for older adults. In fact, according to the National Center for Complementary and Integrative Health, “yoga helps improve general wellness by relieving stress, supporting good health habits and improving mental and emotional health, sleep and balance.” Yoga is also used to help those living with chronic conditions manage their symptoms and improve their overall quality of life.

Benefits of Yoga for Seniors

At its roots, yoga creates a mind-body connection through mindful breathing, stretching, and strengthening postures. This practice can be adapted to fit any level of fitness and mobility, which makes it a great exercise for seniors. In addition to strengthening the body and building endurance, yoga has many benefits, especially for older adults:

Improves balance. According to the Centers for Disease Control and Prevention, falls are the leading cause of injury-related deaths among adults aged 65 and older. Balance can play a big role in preventing falls and reducing the risk of injury after a fall. Yoga poses for seniors are designed to strengthen abdominal muscles and improve core stability, both of which help improve balance and posture.

Increases flexibility. Stiffening joints and muscles are common among older adults and can often result in pain and discomfort. Practicing yoga consistently helps loosen muscles while also building strength. Yoga poses also work to increase the range of motion, which can play a role in preventing falls.

Strengthens the respiratory system. Breathing problems are common among older adults and can have a negative effect on one’s overall well-being. Yoga uses mindful breathing techniques to help increase oxygen flow while building upon the connection between one’s mind and body.

Strengthens the skeleton. Many older men and women get diagnosed with brittle bones and osteoporosis as they age. Yoga routines that involve weight-bearing poses can help improve bone strength when practiced consistently.

Reduces anxiety and stress. According to an article published by the National Library of Medicine, yoga naturally forces our bodies to relax by slowing the breath and shifting the mind to focus on the present. This encourages us to shift out of the flight or fight response and into the relaxation response, which ultimately reduces our heart rate, decreases blood pressure, lowers cortisol levels, and increases blood flow throughout the body.
Improves sleep. Good quality sleep is an important part of healthy aging. As we sleep our bodies work to repair and restore, giving us energy and promoting overall wellness. Sleep disorders such as insomnia and sleep apnea can actually aggravate existing health conditions. The breathing techniques taught through yoga can help one relax and encourage more consistent and better sleep.

Reduces high blood pressure. Oxidative stress is one of the underlying causes of high blood pressure and heart attacks. Studies have shown that when done consistently, yoga can reduce oxidative stress and even reduce the risk of kidney disease.

Improves sleep habits. Poor sleep habits are linked to mental decline, which is exceedingly important for senior citizens. Performing stretches and breathing can help the mind from drifting, allowing you to get to sleep.

Types of Yoga for Older Adults

Whether you’re looking to build strength and endurance or benefit from the therapeutic properties of yoga, this practice can be done in a way that meets your ability level. There are different types of yoga that are widely practiced in the United States and when done consistently, all have the same great health benefits. Remember to consult your physician when adding a new exercise regimen to your routine. Here are a few types of yoga that are especially beneficial for older adults:

• Hatha yoga. This is a generic term that refers to yoga practices that focus heavily on slow-paced postures and positions. Hatha yoga typically involves stretching and breathing, not necessarily increasing heart rate or radical flexibility. This is considered the best version of yoga for those practicing for the first time.
• Restorative yoga. By using props to support the body, restorative yoga helps release tension through slow poses that are held for longer periods of time. Restorative yoga also has a strong emphasis on meditation and relaxation, which is best for those who want to focus on relaxation and reduce stress.
• Vinyasa yoga. When compared to hatha and restorative, vinyasa yoga is faster-paced and involves matching the breath with continuous movements. Vinyasa focuses on a series of postures and transitions that best suits those looking for a physical challenge.

Best Yoga Poses for Seniors to Try at Home

You don’t have to go far to practice yoga. In fact, yoga can be done in the privacy of your own home. Always make sure to consult your physician before practicing and have safety measures in place. AARP created a yoga guide specifically designed for seniors who want to practice at home. Here are a few simple poses from that guide to get you started:

• Cobbler’s pose: Sit with your spine straight and legs spread out. Bend your knees and bring your feet toward your pelvis, so the soles of your feet touch. Press your elbows on your thighs, coaxing them closer to the floor.
• Half chair at the wall: Stand about one foot away from the wall, with your rear touching the wall. Raise your arms forward and up over your head, with your palms facing each other. Bend your knees and squat halfway to the floor. Hold for five breaths, then stand. Repeat.
• Corpse Pose: Lie flat on your back, pillow under your head with your eyes closed. Allow your feet to splay to the sides. Rest your arms alongside your body, palms facing up. Relax and breathe deeply.

Living well at Maplewood Senior Living

At Maplewood Senior Living, we’re always looking for ways to help our residents live full and healthy lives. Our wellness offerings include a wide variety of fitness and health classes designed specifically for seniors and done in a safe and beautiful environment. To learn more about our offerings or to schedule a tour, please contact us.