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Fitness
Through Yoga; A Prescription for Seniors
by Mish
Volonino
Everyday the media bombards us with new information and medical evidence
to support the claims on the benefits associated with physical activity as
it relates to aging. Our primary care physicians urge us to participate in
some form of physical fitness. Baby Boomers are the fastest growing
population. Soon, the largest segment of the Americans will be 65 and
older. According to statistics from the National Institute on Aging, 60%
of the adult population leads a sedentary lifestyle. The reasons for not
exercising are many, but for older persons, fear of hurting oneself is the
hardest obstacle to overcome. Becoming pro-active with exercising
increases the odds of living a longer, healthier, happier and more active
life.
As we age, many basic body functions start to decline at a rate of 2% each
year. This process starts at approximately the age of 30. People who do
not participate in some form of exercise will lose 70% of their functional
capacity by the age of 90, where as those who lead an active life
throughout adulthood, will only lose approximately 30% at that same age.
Illness and disease is not an inevitable part of aging, as much as a
result from inactivity.
According to the United States Centers for Disease Control and Prevention,
physical activity, when combined with a nutritious diet, helps to provide
protection against many common debilitating conditions. Older adults
suffer from many ailments such as, heart disease, stroke, hypertension,
diabetes, osteoporosis, breast and colon cancer, depression and frailty.
Research indicates that even moderate amounts or exercise can help delay
the onset of physical deterioration and loss of independence for as much
as 20 years. Exercise, even begun later in life, has been found to be
tremendously beneficial, to the point of reversing some conditions.
Still, there are many seniors who are reluctant to engage in a daily
fitness routine, even on the advise of their physician or others.
They fear aggravating pre-existing conditions, such as arthritis, a common
condition in the senior population. Movement is essential in
maintaining range of motion in all the major joints of the body.
Flexibility exercises are encouraged for persons who suffer from arthritic
conditions. It is medically documented that exercise can help with many
common ailments that effect seniors. Age should not be a determining
factor as to whether one can benefit from exercise. Studies have shown
that increasing the physical activity of a 90 year old has the same
dramatic effects as someone a third of his or her age.
Physical activity positively affects all age populations.
There are many forms of exercise, including walking, swimming,
gardening, tai chi, tennis, golf, and yoga. These examples can counter the
negative effects of aging and inactivity. Exercise makes you feel and look
younger. It helps to maintain a healthy weight and enables one to
perform daily tasks without assistance. When one is physically fit the
immune system functions efficiently to fight off the common cold, and you
will become ill less often. These are just a few reasons why one should
exercise. The form of exercise one chooses to participate in is not
as important as consistency and adherence.
The good news is more and more adults are becoming involved in
recreational sports and activities and that ultimately increases overall
health. We are hearing the messages from the medical community and as a
result we are living healthier, longer and happier lives. We must be
persistent informing the senior population of the importance of exercise.
Being active is necessary to maintain independence well into our golden
years. The Golden Years should not be noted as such from a standpoint of
age, but as a time in your life that you have the ability physically to
follow your dreams.
Everywhere we look, there are references to exercise and yoga. We see yoga
models in television commercials, movies and magazine advertisements.
Hollywood celebrities have endorsed the practice of Yoga. It is now
mainstream in the western world and it appears as if it is here to stay.
Why the sudden popularity? This practice is not new. Yoga has existed for
over 5000 years and is rich with history. The system works on
many physical and emotional levels validating its benefits to all
participants. Yoga has been the number one fitness growth trend over the
last seven years, thereby surpassing all other fitness modalities. The
reason for its growth is the integration of muscle balance,
movement stability, increased flexibility and relaxation all in one class
format. Yoga leaves one feeling renewed and calm. It is complementary with
existing fitness routines and is a wonderful addition for others looking
to incorporate fitness into their lives.
Unlike most fitness regimes, Restorative Yoga is exactly as its name
implies. This practice restores the body and mind. Movements are soft and
gentle. Breathing techniques called Pranayama, are introduced to help aid
in releasing muscle tension. This learned technique of breathing allows a
slow progression of increased flexibility, and range of motion within all
the major joints of the body. Yoga increases strength within all the
muscles and places emphasis on breath control to relax the mind while
increasing lung capacity.
Restorative Yoga, or as it is sometimes called Gentle Yoga, is
the perfect form of physical exercise for the aging adult population. It
is especially helpful for those who view exercise as boring, strenuous,
exhausting, and intimidating. The title of a yoga class should indicate
level of experience and difficulty. If a generic title of Yoga
is advertised, it is advisable to call prior to enrollment or
participation. Finding the right class with an experienced, certified
teacher is essential and can make all the difference. There are many
styles of Yoga with varying degrees of effort and fitness levels for
participants. It is important to seek out the class that will meet
your needs with a qualified, compassionate teacher who will gently guide
you through instructions to help you find your balance within and
grow. If possible, call and speak with the teacher before entering the
class. Just as important is consulting your physician before starting this
or any other fitness program for medical clearance.
Yoga is a mind/body practice. The physical body relaxes while staying
active at the same time. Through the consistent practice of yoga one
learns to lengthen muscles to increase flexibility gradually. Breathing is
controlled to a slow pace, positively effecting the parasympathetic
nervous system to physiologically perform at optimum level. Combining
gentle movements synchronized with deep breathing is soothing and gives
one a feeling of tranquility. Most yoga students experience a
feeling of peacefulness at the end of a yoga session. This feeling of
peace can last throughout the day and enhance sleep patterns through the
night.
Restorative Yoga is nurturing your body and listening to the signals it
gives back to you It is not about how far you can bend or twist
because these actions can result in injury. You do not have to be fit,
young, or thin to start practicing yoga. It is also not necessary to
purchase expensive fitness apparel or equipment. Even a person who has
limited mobility or is restricted to a wheelchair can benefit from the
gentle movements and breathing associated with a yoga practice. This form
of physical movement can be enriching for all and it is perfect for the
aging body. It will bring a feeling of youthfulness and empowerment
Simply stated, the body responds very well to this therapeutic practice.
Some of the benefits associated with a yoga practice are:
Energy levels increase due to increased oxygen
Weight normalizes
Sleep improves
Pain decreases
Muscular strength, endurance, and flexibility increases
Posture improves
Joint range of motion increases
Respiratory and Cardiovascular system efficiency increases
Pulse and respiratory rate decreases
Blood pressure decreases
Excretory function improves
Cholesterol levels improve
Mood elevates
Depression and Anxiety decreases
Concentration, Memory, and Attention improves
Balance and reaction time improves
My experience through the years as a Fitness Professional and Yoga teacher
has allowed me to work with children 3 years of age to seniors as young as
82 years old. Observation continuously confirms the population that
responds physically, physiologically, and emotionally in a short amount of
time is the 55 and older segment. The benefits of participating in a yoga
class, even once a week, can be realized in as little as 2 months. Older
students if mine claim they are able to bend down and tie their shoes and
walk up and down stairs without becoming fatigued. Actions such as
these can be difficult for certain individuals. Yoga seems to be the
answer for turning back the hands of time, for emotional and physical well
being.
Be pro-active and take charge of your life. Whether it is yoga or some
other form of a fitness related activity, live the best life you can. By
choosing to remain healthy and active, you are making a commitment to
yourself and your loved ones to truly live life to the fullest.
Namaste!
_____________________
Article
written by Mish Volonino, Certified and Registered Yoga Teacher and
Senior Fitness Specialist.
Mish is a certified, registered Yoga Teacher and Certified Senior
Fitness Specialist. She has worked professionally in the Fitness
field for over 22 years. To read more about her, visit www.newliving.com,
May 2006 issue. For more information or questions, please visit Mishoga
Wellness www.mishoga.com
or email at mishoga@optonline.net
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