Our senior population is growing rapidly as is their interest in leading active, fit lives. On the whole, we live longer than we used to, and we all want high-quality living and good health to be a part of our older years.
As we grow older, however, we typically become more susceptible to ailments that are linked to aging, and, as a result, we
Yoga for 50 to move less. The less we move, the more susceptible we become to a variety of ailments, and so it becomes a truly vicious cycle. Extended periods of sitting lead to muscular shortening, tightening and weakening.
Lack of weight-bearing activity contributes to osteoporosis. Lack of movement and stretching leads to deterioration and loss of flexibility. Complications resulting from falls among people over the age of 65 frequently lead to a multitude of serious problems, sometimes culminating in death. Many health concerns have been linked to the sedentary lifestyle which is typical of many older people, including, but not Yoga for 50 to, the following: In light of our growing senior population and the health conditions associated with aging, researchers are beginning to take a closer look at the health concerns of this population and at how these issues can be addressed.
Yoga is considered by many to be a tremendous tool for combating the concerns of an aging society. The following information will explain how Yoga can be used with this population to increase mobility and reduce many health concerns facing the elderly. Yoga has been shown to help alleviate or reduce many of these health challenges, making it an increasingly popular exercise choice for our older adult population.
Senior Yoga classes are popping up everywhere — health clubs, senior centers, assisted living residences, and even church basements. The many benefits of Yoga have long Yoga for 50 said to slow — or even slowly reverse — the aging process.
Most of you are aware of the well-researched and documented strengthening and flexibility gains brought on by the practice of Yoga. This article highlights several of the research findings as to the other ways in which Yoga benefits the elderly.
Union Mind, Body, and Spirit: Those who Yoga for 50 Yoga in its purest form view it as much more than just a form of exercise. It is considered a holistic experience which rejuvenates the mind, body and spirit. The practice is Yoga for 50 and provides a rare opportunity in our chaotic lives to leave the outside world behind and be at peace, with a focus only on our physical, mental, and spiritual selves.
As we age, we stop breathing fully. Yoga reminds us that it is important to exhale as fully as we inhale. As we grow older, we lose flexibility in our ribcage, and sometimes suffer from spinal deformities, creating less room for lung expansion. Mindful breathing takes into consideration the three purposes of breathing: Focusing on full inhalations and exhalations serves to slow down the heart rate which, in turn, improves focus and increases concentration.
The final positioning of an asana is achieved when all body parts are positioned correctly and mindfully. The goal of the positioning of an asana is that a balance is realized between each side of the body and that no undue stress is placed on any particular organ, muscle, joint or bone. Following are suggested guidelines for practicing Yoga with active older adults: Adapt positions as necessary to prevent undue strain: Older adults are often plagued with difficulty falling asleep and staying asleep.
In many cases it is advisable to avoid the use of pharmaceutical sleep aids in older people due to the risk of side effects. A recent study compared the impact of Yoga, including physical postures, relaxation techniques, and voluntary regulated breathing, and Ayurveda an herbal preparation on sleep in the geriatric population Manjunath, Telles, Sixty-nine seniors living in the same residence were stratified based on age and were randomly assigned to three groups: Yoga, Ayurveda and Wait-list no intervention of any sort.
The results were enlightening. The Yoga group showed a significant decrease in the time it took to fall asleep an approximate average decrease of ten minutes and an increase in the total number of hours slept an approximate increase of 60 minutes. The other two trial groups showed no significant change in sleep. A study was conducted that measured improvement in hand grip in rheumatoid arthritis patients versus non-arthritic volunteers following Yoga training Dash, Telles, The results were significant.
Hand grip strength in both hands measured with a grip dynamometer increased in non-arthritic adults and children AND in rheumatoid arthritis patients following Yoga. Hand strength did not improve among the corresponding control groups. A minute-per-day regimen of Yoga was followed for a period of 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 percent. This suggests that, over time, Type II diabetics can achieve better blood Yoga for 50 control and pulmonary functions when they follow a daily Yoga regimen.
A group of 20 patients, 35 to 55 years of age, all of whom had mild to moderate high blood pressure, began a daily one-hour Yoga program.
Prior to the implementation of their Yoga program and following three months of Yoga, biochemical and psychological parameters were studied. The overall results were quite impressive. Yoga for 50 three months Yoga for 50 Yoga practice, the patients experienced a decrease in blood pressure, as well as a decrease in blood sugar, cholesterol and triglycerides.
Feedback also indicated that the patients were calmer. Recent research found that Yoga for 50 Yoga regularly for at least half an
Yoga for 50 per week may help offset middle-age weight gain Kristal et al, It is estimated that people typically gain about one pound per year between the ages of 45 and Researchers at Fred Hutchinson Cancer Research Center found that weight gain in those who practiced Yoga weekly for at least four years had a 3.
During the study, all participants expressed that moods and anxiety levels were improved as a result of their Yoga sessions. Yoga practice has been shown to aid those suffering with chronic pain.
A study by the Harbor-UCLA Medical Center Gaur, found that patients experiencing chronic pain either improved Yoga for 50 maintained their symptoms after only four weeks of practicing Yoga. No patients experienced deterioration, and every patient significantly reduced the amount of needed pain medication.
The social aspect of attending a group exercise class, as any instructor who works with seniors will tell you, is invaluable. The contact group provides a sense of belonging. Seventy percent of the episodes were relieved within approximately 30 minutes. The patients gained confidence in this breathing technique and used it before resorting to prescription medication.
Reduced anxiety worked well toward relieving the acute breathing difficulty episodes. Evidence highlighted in this article, as well as "Yoga for 50" additional research regarding the health benefits of Yoga, is causing many to take notice and explore the use of Yoga for 50 practice in varied settings. Furthermore, most United States medical schools now include courses in these alternate forms of therapy.
The number of Yoga participants, both young and old, is expected to continue to increase as a result of the proven health benefits of this ancient practice. Fitness instructors should respond, in turn, by focusing efforts on learning how to implement Yoga for the health and well-being of the aging population.
Therapeutic potential of yoga practices in modifying cardiovascular risk profile in middle aged men and women. J Assoc Physicians India 50 5: Dash M, Telles S Improvement in hand grip strength in normal volunteers and rheumatoid arthritis patients following yoga training. Indian J Physiol Pharmacol 45 3: A study of response pattern of non-insulin dependent diabetics to yoga therapy. Manjunath NK, Telles S Influence of Yoga and Ayurveda on self-rated sleep in a geriatric population.
Indian J Med Res 5: Yoga-chair breathing for acute episodes Yoga for 50 bronchial asthma. Lung India ix, 4: Click here to go to SFA home page. Be aware of health concerns and ability level for each of your class participants. Keeping class size small, if at all possible, will help you in obtaining, remembering and making use of this information. Always cue body alignment and posture. Also, slow down the transition between poses. This can be accomplished by Yoga for 50 each pose thoroughly, describing the positioning of each body part.
Start the cueing at the top of the body, moving downward. Reduce the length of time for which an asana is held. Older participants may not have the strength required to hold the pose for a longer period time but will gain strength from practicing the pose even Yoga for 50 ten or fifteen seconds.
The pose can be repeated, if desired. Avoid the use of Sanskrit labels for the poses. Use of the English terms is much less intimidating to the participants. Using terminology that participants understand will help them to remember and master the poses. Train your participants to focus their gaze in a specific spot Yoga for 50 assist with balance.
This is especially important with older adults whose balance be challenged. In rotational poses, advise your senior students to focus their gaze toward the ground or straight ahead rather than upward. Whenever you cue Yoga for 50 class to stretch one area, cue them also to release tension in another. Encourage them and praise their efforts. Create a supportive environment, and your students will want to come Yoga for 50 for both the health benefits an d the psychological perks.
Offer plenty of options for each pose and be aware of the props you have available Yoga for 50 assist with body alignment and balance, as well as to support and protect joints. Keep in mind that seniors often lack physical contact in their lives. A New York Times article on yoga after age 50 "Yoga for 50" Dr.
Loren Fishman: “I suspect that yoga was at times an old person's sport, and that it has prolonged the. How to Begin Practicing Yoga After Most yoga practitioners and teachers will tell you that it is never too late in life to start practicing Yoga for 50. Gentle online yoga classes designed for those aged 50 and up.
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