Yoga is well known to increase strength, mobility and balance through low-impact movements. While important for everyone, this is perhaps even more so for aging seniors.
Approximately 10 million Americans over the age 50 have osteoporosis. Fifty percent of women and 25 percent of men over the age of 50 will break a hip, wrist or suffer a spinal fracture due to osteoporosis.
Hyperkyphosis, otherwise down as “hunchback,” is a condition affecting 20 to 40 percent of people over age 40 (depending on the study reviewed). In addition, as we age, our sight declines and the cells of our vestibular system die, both of which result in a decreased ability to balance. Joint stress and osteoarthritis are so common that some see them as normal wear and tear. Seniors also experience higher rates of depression and anxiety.
The good news is that yoga can help with all of these things. Photos of complicated or advanced yoga postures can scare many away from yoga regardless of age.
But what we’re really doing in yoga is continuing to safely challenge our bodies. While we hold yoga poses, we strengthen our muscles and at times challenge our balance. This combination of increased strength and improved balance decreases your likelihood to fall. Gently flowing from one pose to another, or through a series of movements with the breath helps to maintain or even improve mobility in addition to improving respiratory function.
Dr. Loren Fishman, MD, and yoga teacher in New York City, has studied yoga and osteoporosis. Participants of his study practiced a series of 12 basic yoga postures, which only took 12 minutes per day. These participants received DEXA scans (a measure of bone mineral density) before the program began, and after two years of daily yoga practice. The results found that participants significantly increased their bone mineral density in both their spines and femurs.
Well rounded yoga classes also focus on mindfulness – listening to your body, breathing practices called pranayama, meditation and deep relaxation also known as savasana. These mindfulness practices help to reduce anxiety and depression.
The key to getting started with yoga is to find the right class and instructor. There are many styles of yoga available in the Centre County region. If you are new to yoga, feel a bit intimidated or are concerned about keeping up, look for a gentle yoga class or a class that is specifically for beginner students. Likewise, those with back concerns or injuries of their shoulders, hips or knees, should look for an instructor that has the training and experience specific to their needs.
Mandy Sergent Glitzer is a certified yoga therapist, yoga for backcare/scoliosis specialist and owner at Wellness in Motion LLC, State College.
