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Yoga has been shown to be an effective way for seniors to regain strength and maintain their overall health. As we age, it's common to experience a loss of muscle strength, which can lead to many health problems.
Maintaining physical activity is crucial for general well-being, but it may become more difficult as you get older. Therefore, it's essential to discover workout plans that can promote your health and improve other aspects of life.
Why yoga can be helpful for seniors?
A recent scientific analysis conducted by researchers at Harvard University showed that yoga can be an excellent option for seniors looking to regain their strength and improve mobility.
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The study, published in the Annals of Internal Medicine, reviewed 33 studies involving 2,384 participants aged 65 and above. The results indicated that practicing Hatha, including Iyengar or chair-based methods, can help seniors increase their walking speed and ability to rise from a chair, both of which are important indicators of frailty and longevity.
While yoga for seniors is not a new concept, this is the first time the effects of the practice have been measured against various metrics used to define frailty in older adults. The study found that it's closely linked to improved walking speed, which is associated with a lower risk of death in older adults, and increased leg strength, which can assist with rising from a chair or bed.
Lead study author Julia Loewenthal, a geriatrician at Brigham and Women's Hospital and an instructor in medicine at Harvard Medical School, says that there are limited options to improve or prevent frailty.
Study co-author Ariela Orkaby, director of frailty research in the Division of Aging at Brigham and Women's Hospital and an assistant professor of medicine at Harvard Medical School, emphasizes the need to identify strategies that can improve health of older adults.
The study found that practicing Hatha yoga, including Iyengar or chair-based methods, improved walking speed and ability to rise from a chair, which are associated with reduced frailty and increased longevity.
Although yoga did not have a significant impact on balance or handgrip strength, doctors recommend yoga for seniors as a low-impact exercise that can enhance flexibility, reduce falls and injuries, and help build muscle strength and coordination.
It also touches on various physiological systems in the body and can improve overall mobility and efficiency in day-to-day life. To ensure safety, seniors should start with gentle classes or get individualized advice on proper form and consider chair yoga if they have limited mobility.
How often should senior Americans exercise?
The exercise guidelines for seniors are similar to those for younger adults, according to the Centers for Disease Control and Prevention.
Seniors should aim for at least 150 minutes of moderate-intensity exercise, like brisk walking or 75 minutes of vigorous-intensity exercise like hiking, jogging, or running per week.
Additionally, the CDC recommends muscle-strengthening activities at least twice a week and balance-improving activities like standing on one foot three times a week. It's also important to note that the CDC advises seniors to engage in physical activity to the best of their abilities and conditions, as some physical activity is better than none.
