If you know me, you know I teach yoga, and I’ve been teaching for over 20 years. Over the years, I have transitioned from teaching the more traditional, flow-style class to adjusting to the aging human body. I’ve discovered poses and series that promote pain relief, peace, and increased mobility. I’ve also discovered that ANYBODY can do yoga; you are never too old or too stiff or too overweight to start!
The aging body NEEDS yoga! Why? The inevitable physiological changes that occur as we grow older crave this type of activity. Some of the changes we all will most likely encounter include:
- less elasticity in tissues like muscle, fascia and skin
- poor balance
- decreased speed
- decreased strength due to muscle loss
- decreased bone density
- potential heart issues
- decreased lung capacity
- joint stiffness
I look at this list, and realize that the end result of experiencing all of these leads to another condition–depression.
But, I also look at this list and realize that yoga counteracts ALL of these changes! To me, some benefits, like improving flexibility are obvious. I’d like to focus on 7 of the lesser known age defying benefits that regular yoga practice will provide.
Increases Bone Density.
Loss of bone density can result in osteopenia or osteoporosis. Research has shown that weight bearing exercises can marginally increase bone density. Yoga poses such as the Warrior poses, Plank pose, and even Downward Facing Dog all help build muscle which in turn will stabilize bones that are more fragile.
Therese’s Yoga Tip: Try some of the classic warrior poses holding 2-4 pound weights.
Relief from Back Pain.
Experts say that over 80% of people will experience some type of back pain in their life. There are a myriad of causes–arthritis, herniated or bulging discs, spinal stenosis, to name a few. Virtually any back pain can be lessened by increasing your core strength and flexibility. This makes good sense–improved core strength will support and stabilize your spine, and improved flexibility helps to lubricate and create space between the vertebrae so nerves are not pinched. A word of caution if you have any spinal issues. Extreme movements such as a Forward fold (touching your toes), extensive back bends, and intense spinal twists are not recommended as they can cause more damage to an already compromised spine. However, moving to the point where you feel some stretch but not pain is most beneficial.
Therese’s Yoga Tip: Try a chair based yoga class. They are designed to provide good movement in a safe manner, particularly for the issues faced as we age.
Lowers Blood Pressure.
I did not realize how common high blood pressure is in our society–one in three American adults has high blood pressure! The biggest reason to work on lowering your blood pressure is that it lessens your risk of heart problems like heart attacks and stroke, the number 1 killer in our society. One study found that participants over 40 years of age who practiced yoga for 5 years had a lower blood pressure and pulse rate than those that didn’t.
Therese’s Yoga Tip: As you practice, avoid transitions that put your head below your heart. Move slowly from forward folding to upright as it can cause dizziness.
Improves Lung Function.
As we age, chronic lung conditions like COPD, asthma, bronchitis, and emphysema become more prevalent. Cardiovascular exercise can become more challenging, but you can continue to exercise by practicing yoga. Most yoga classes do not raise your heart rate significantly, and are low impact, so it’s a good fit for those who are challenged respiratory-wise. Additionally, yoga tends to incorporate breathing exercises that will strengthen the muscles you use to breathe, helping us to become more aware of when we are short of breath and need treatment.
Therese’s Yoga Tip: Consciously slow your breath, counting to 8 as you breathe in, and also count to 8 as you breathe out. Concentrate on practicing this deep breath for 5 minutes every day, increasing your count to 10 or even 12 as you continue to practice.
Promotes Better Sleep.
We all know how important a “good night’s sleep” is for our overall health. As we get older, sleep seems to be elusive–we have more difficulty falling asleep, and wake up more in the night. There is good research that supports how yoga can improve our sleep:
In a 2005 study, 69 elderly patients were assigned to either practice yoga, take an herbal preparation or be part of the control group. The yoga group fell asleep faster, slept longer and felt more well rested in the morning than the other groups. Most likely, the reason is because yoga increases the hormone melatonin, the hormone that regulates sleep and wakefulness.
Decreases Inflammation.
A recent study published in “Frontiers in Human Neuroscience” looked at what happened to individuals who participated in a three month yoga retreat. The retreat focused on physical postures, controlled breathing practices, and seated meditations. The results? A significant reduction in stress and inflammation in the body!! While most of us can’t afford a three month yoga retreat, practicing poses or even just some deep breathing DAILY will most certainly work to reduce inflammation in your body. This is big. Nearly every disease process, particularly auto-immune diseases are caused by inflammation!
Therese’s Yoga Tip: Practice deep breathing exercises every night at bedtime.
Fights depression.
This seems like a foregone conclusion after reading all of the above, right? Yet, there is an actual chemical change that occurs when you practice yoga:
Regular yoga practice has been shown to decrease levels of the hormone cortisol, a stress hormone that influences levels of serotonin, the neurotransmitter often associated with depression.
The emotional and physical benefits are impressive.
So let’s get real here…if you’re not already practicing yoga, WHAT is stopping you? There are literally hundreds of options on You Tube. Remember, it may take a few tries to find the class/style/video that works for you. Take some time, do your homework, think long and hard about your “excuses”. As a nurse and yoga instructor, there are very few reasons to NOT do yoga!
I would love to hear about your journey, let me know in the comments below!!
