Yoga for the 50+
by Sara Kooperman and Lisa Ackerman
| Our older adult population is growing rapidly and so is their interest in leading active and fit lives. We are living longer and want high-quality living and good health to be a part of our later years. With age, however, we typically become more susceptible to ailments and tend to move less. And as we move less, we become susceptible to more ailments. And so begins a vicious cycle. |  |
Although many people in the 50+ category feel they should follow common advice and “take it easy,” moving less is just what we shouldn’t do.
Extended periods of sitting lead to shorter, tighter and weaker muscles. Lack of weight-bearing activity contributes to osteoporosis. Lack of movement and lack of stretching lead to joint deterioration and loss of flexibility.
Yoga ideal for all ages
Yoga is considered by many to be a tremendous tool for combating the concerns of an aging society. The many benefits of yoga have long been said to slow – or even slowly reverse – the aging process. IDEA Health and Fitness Association reports that yoga has experienced the most growth of any fitness program over the past seven years.
Yoga has been shown to help alleviate or reduce many health problems making it an increasingly popular exercise choice for older adults. Yoga classes for the 50+ are popping up everywhere – health clubs, senior centres, assisted living residences and church basements.
Key benefits for the 50+
Union of mind, body, and spirit: Those who practice yoga in its purest form view it as a holistic experience that rejuvenates the mind, body and spirit. Even those who practice the more fitness-focused “Westernized” yoga enjoy an exercise experience that is more than strictly physical. The practice provides a rare opportunity to leave the chaotic outside world behind and focus solely on the physical, mental and spiritual self.
Mindful breathing: As we age, we stop breathing fully. We lose flexibility in our ribcages and sometimes suffer from spinal deformities creating less room for lung expansion. Yoga reminds us that it is as important to exhale as fully as we inhale. Focusing on full inhalations and exhalations serves to slow down the heart rate which improves focus and increases concentration.
Asanas: The Sanskrit term “asana” means pose or posture. The final positioning of an asana is achieved when all body parts are positioned correctly and mindfully. The goal is to create a balance between each side of the body and place no undue stress on any organ, muscle, joint or bone.
| Teaching Tips |
| 1. Be aware of health issues and the abilities of each participant. Small class sizes help obtain, remember and manage this information. |
| 2. Slow down the transitions between poses. Cue each pose thoroughly; clearly describe the positioning of each body part. Start the cueing at the top of the body and move downward. |
| 3. Hold poses for a shorter time since participants may not have the required strength. Repeat the pose, if desired. |
| 4. Use the English, not Sanskrit, names for poses. Simple terminology helps people remember and master the poses. |
| 5. Train participants to focus their gaze on a specific spot to assist with balance. In rotational poses, advise participants to focus on the ground or straight ahead rather than up. |
| 6. When cueing participants to stretch one area, cue them to also release tension in another. |
| 7. Focus on participants’ success and create a supportive environment. This encourages them to come back for both the health benefits and psychological perks. |
| 8. Offer several options for each pose and use props to assist with body alignment and balance and to support and protect joints. Try unconventional props – water bottles and purses can offer nice support in a forward bend, for example. |
| 9. Seniors often lack physical contact in their lives. Offer modifications that encourage them to use each other for support and balance, when appropriate, to create physical contact. |
| 10. Focus on poses that stretch and strengthen areas that are typically tight or weak such as ankles, hips, hamstrings, low backs and pectorals. Be cautious of weight bearing that may strain weak wrists. |
| 11. Stick to simple poses, but always include at least one that is more challenging. |
| 12. Maintain proper fitness etiquette at all times. |
| Health concerns linked to the sedentary lifestyle typical of many older adults | |
| reduced joint flexibility | arthritis/bursitis |
| high blood pressure | increased body fat and decreased lean body tissue |
| osteoporosis | low back pain |
| breathing difficulties | poor blood circulation |
| vision problems | chronic pain |
| stress-related symptoms | inability to sleep peacefully |
| Suggested poses for a 50+ yoga class | ||
| Plank | Cobra | Cat |
| Cow | Tabletop | Warrior I |
| Warrior II | Triangle | Pigeon |
| Seated twist | Tree | Shoulder stand |
| Laying twist | Happy baby pose | One-legged downward dog |
Health benefits of yoga for 50+ participants
Sleep:
In a recent study (Manjunath N.K., Telles S., 2005), 69 seniors living in the same residence were randomly assigned to three groups: yoga, Ayurveda (an herbal preparation) and no intervention. After three to six months, the yoga group showed a significant decrease in the time it took to fall asleep and an increase in the total of number of hours slept.
Strength/arthritis:
A study measuring hand grip in rheumatoid arthritis patients versus non-arthritic volunteers following yoga training (Dash M., Telles S., 2001) found that hand grip strength increased significantly in non-arthritic adults and children and in rheumatoid arthritis patients following yoga.
Diabetes:
A study at the University College of Medical Sciences in New Delhi evaluated 30- to 60-year-old patients with type 2 diabetes (Jain S.C., Uppal A., Bhatnagar S.O., Talukdar B., 1993) who practiced a daily 40-minute regimen of yoga for 40 days. The results showed a significant decrease in fasting blood sugar levels. Furthermore, these patients showed an average improvement in lung capacity of approximately 10%.
Excess weight:
Practicing yoga for at least 30 minutes per week may help offset middle-age weight gain (Kristal et al, 2005). It is estimated that people typically gain about one pound per year between the ages of 45 and 55. Researchers found that weight gain in those who practiced yoga weekly for at least four years had a 3.1 pound reduction in expected weight gain.
Sara Kooperman, JD, is the owner of SCW Fitness Education and the founder of the MANIA Fitness Instructor Training Conventions. She appears frequently on CNN as a health and fitness expert, was a lecturer for ACSM and NASM and is the proud recipient of AEA’s Global Award for Contribution to the Aquatic Industry.
Lisa Ackerman is a fitness writer and the marketing manager for SCW Fitness Education.
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