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Some unique needs and limitations come with age. Chair yoga for seniors offers a refreshing and supportive workout plan that is typically easier on the joints than other forms of exercise. Every stretch and exercise is there to help you move and balance without pain. It works for those who are less flexible, as well as those who need to work on their endurance.
In chair yoga, your main focus is deep breathing, gentle movements, and relaxation. It is typically preferable by those who find it difficult to do more complex exercises and people who simply want to slow down. This includes people healing from injury, chronic fatigue, limited strength, mobility issues, or balance concerns. But as with any exercise program, please be sure to contact a medical professional before getting started. They will be able to give you expert advice catered to you and can help reduce your potential for injury.
Let’s get started.
Chair yoga for seniors encompasses a range of poses, stretches, and workouts that flow one to another. You can perform them while relying on a chair for support. This is beneficial for older adults, as it helps maintain their independence and mobility.
There are some breathing exercises, body twists, and meditation. But, overall, chair yoga is gentler and more supportive than traditional yoga. It is low-impact and doesn’t require any previous yoga experience.
The beauty of it is that you can practice it anywhere, anytime. Whether you are at home, in the park, in your office, or anywhere else; just find a sturdy chair and obtain the benefits of chair yoga.
A lot of people think that chair yoga sequences are “boring” and “too easy”. But, that couldn’t be further from the truth. Not all poses and exercises are created equal. Chair yoga poses are readily accessible, typically painless, and moderate stretches that feel good to your body. They include versions of forward bends, hip stretches, twists, and backbends.
You can easily modify the stretches that would suit your ability. For example, if you can’t reach your ankles, you can reach your knees and slowly lean into the stretch. Find whatever position suits you best and hold for 30 to 60 seconds.
By doing a 30-day chair yoga challenge, you work with different areas of the body. It engages the arms, shoulders, and back. Performing seated yoga can allow seniors to bolster lower and upper body strength and build muscle.
Remember, yoga isn’t about being able to do every pose. It’s about being present in the moment, paying attention to your posture, and focusing on your breathwork. All of these key components require effort, practice, and consistency.
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Some seniors are more frail than others. Seated yoga gives people the opportunity to build their strength, and boost flexibility, circulation, and balance with gentle exercises. Every movement can have a big impact on psychological and physiological health.
Without adequate support, some seniors who can’t balance properly may be prone to slips and falls. Other seniors struggle with back problems, joint pain, or limited movement, which can make regular exercise feel draining and demanding. Sitting down while exercising mitigates these challenges. It strengthens the body while minimizing the risk of falls.
According to a study of 1,388 participants, chair-based exercise programs proved highly beneficial for seniors. Exercises such as these improved upper extremities, or more precisely, handgrip strength. (1)
They also improved lower-body function. This makes them a valuable practice in developing and maintaining strength for seniors. Here is a more detailed outlook of the chair yoga benefits.
Senior chair yoga engages and strengthens the core and leg muscles. The stronger the muscles, the better your stability and support.
Studies indicate that yoga can be highly beneficial for refining balance control. It can also help prevent falls in adults over 65 years. A majority of the stretches build flexibility in the legs, hips, and spine. It encourages proper body alignment without overwhelming the practitioner. (2)
Yoga can be good for the arteries. It can increase hemoglobin levels, circulation, and red blood cells. This practice helps more oxygen reach the body cells, which might decrease the odds of stroke and heart attack. (3)
Chair yoga exercises help blood to return to your heart, which relieves tired legs, feet, and arms. By gently stretching the back, hamstrings, and neck, you can ease mild pain. The more you practice, the greater the potential to clear up clogged arteries.
Yoga targets the connective tissues, such as fascia, tendons, and ligaments. Practicing slow and gentle movements releases the tension in these tissues. The poses promote blood flow and encourage relaxation. You hold a particular pose for a while to allow for a deeper stretch.
Deep breathing oxygenates the muscles and activates the parasympathetic nervous system. The more time you spend in this relaxed state, the healthier you can be.
Read more: 21 Day Chair Yoga: Reasons To Add This Challenge To Your Routine
Yoga is a popular stress buster. It helps you control your mind and thoughts, instead of allowing your thoughts to control you. In every chair yoga sequence for seniors, you start by relaxing the body. You prepare to immerse yourself in the workout.
Plenty of studies suggest that yoga promotes both mental and physical relaxation. It can curb stress and anxiety. By focusing on your breathing patterns, you ease stress, encourage flexibility, and lessen discomfort. (4)
Several yoga exercises for seniors can help remove distractions and worries. As you stretch and bend, you allow the mind to wander for a moment. You may notice your poor thoughts going away and further allow yourself to focus on the task at hand.
By performing movements, you unify your breathing, your physical body, and your concentration. This could allow you to remove the blockages in the energy channels and clear out the energy, becoming more balanced.
Chair yoga could be a non-pharmacologic intervention for seniors with osteoarthritis in the lower extremities. In an 8-week seated yoga program, patients reduced their pain, and fatigue, and improved their gait speed. They managed to curb the pain even 3 months after the intervention. (5)
Another study shows that yoga could effectively reduce recurrent or chronic low back pain. After a 12-week yoga program, patients improved their back function. They also improved their general health. (6)
Aging can have a drastic impact on psychological and physiological health. There is a higher occurrence of depression and poor quality of life in seniors. Depression and anxiety are very frequent among those who suffer from a complex disease, disability, or dependence.
A recent study took a closer look at chair yoga therapy in older females with knee osteoarthritis. The practice improved patients’ functional status, like self-care mobility and dependence. It also reduces stress and depression. (7)
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It depends. Yoga tends to be better when you need more flexibility along the spine. It is also useful for building your upper back and smaller stability muscles in your wrists and ankles. It can help you work on your stance, which is critical for balance.
Yoga is more of a slow burn. It takes time and practice to achieve complete control of your moves, stretches, and exercises. A chair yoga sequence requires patience and dedication, especially to breathwork and positions.
Pilates is slightly more intense and primarily focused on the core. For seniors, some forms of pilates can be low on the intensity scale. However, it still requires more work and muscle engagement. Many exercises work with the muscles in your inner thighs, the external and internal obliques, and all the way to the pectorals. Making this a great option for a full body workout.
Both yoga and pilates complement each other. So, it all comes down to personal preference. If you want to prioritize safety and mindfulness, then seated exercises can work well. But, if you want to add more versatility to your stretching and emphasize core strength and overall body conditioning, then Pilates might be a better choice.
Seated exercises work with the corresponding muscles, such as the upper back, middle back, and psoas muscles. Make sure to be working within your limitations. The more you practice, the more experience you gain. So, over time, you learn to be more present and comfortable with each sequence. The steps below can help you get started.
You will be doing low-intensity movements. For that, you should wear a lightweight fabric that is simple and breathable. Cotton is a popular choice as it is a natural fabric and can keep you cool. Moisture-wicking materials are also comfortable.
Avoid clothes that are restrictive, tight, or too loose. They can get in the way of your stretching and make you feel uncomfortable.
As people age, the muscles that keep the urine from flowing out weaken. This is why some elderly are prone to leakage. This usually varies based on a person’s fluid intake, bladder capacity, and medical conditions.
If the bladder capacity is very low and seniors are incontinent, it is a good idea to empty the bladder before doing any yoga poses.
Choosing the right chair is crucial for comfort and productivity. Look for an ergonomic design with lumbar support, comfortable seat cushion, and adjustable height. Features like adjustable armrests can be highly beneficial.
But, you can use a standard chair, as long as it can support your weight, and doesn’t swing, or bend when you exercise on it.
Start small. Don’t try to do too much, too soon. Warm-ups boost your heart rate and circulation. It could be something as simple as arm swings. Where you are swinging your arms in small circular motions. Ideally, we want the warm up to involve the muscles that the strength session is targeting. We want to be moving these muscles to get them prepped for an exercise. This is considered a dynamic warm up as opposed to a static cool down where you would be stationary and focus on holding a stretch.
A quick neck stretch, for example, is a great way to cool down after a workout. Position your right hand by your left ear and encourage the head to move toward the right shoulder. Extend the left arm out to the side and hold, while you breathe in and breathe out.
This cool down stretches the sternocleidomastoid, levator scapulae, scalenus medius, and trapezius muscles. You can perform it while sitting or standing.
Take a seat on the chair and extend the spine. With a deep breath, start rolling the shoulders down the back, relax the arms to the side, and raise the hands up. This simple stretch engages the obliques, deltoids, and latissimus dorsi.
Read more: Unlocking Relaxation: The Magic of Restorative Chair Yoga
Seated yoga for seniors is still yoga, and even if it is typically very safe, some contradictions still apply.
The frequency of seated yoga stretches depends on your fitness level, schedule, and individual goals. A good rule of thumb is that you should aim for at least 2 to 3 sessions per week. For more noticeable results in terms of better pain control, concentration, balance, and flexibility, you should dedicate 30 to 45 minutes to every session.
You can do seated exercises every day. Just make sure you don’t overwork the body, especially with chronic conditions like osteoarthritis, migraines, and heart disease. If you feel apprehensive about starting your chair yoga workout plan, consult with a doctor or a medical professional.
Any chair should work, even a durable dining room chair, a practical folding chair, or an office chair. But, for better safety and security, try to get a chair that doesn’t have any armrests or wheels if you can. Feel free to place the chair against a wall for added stability. This can help prevent the chair from slipping out when you are performing the exercises.
Avoid a wobble stool, especially if you have poor balance, coordination, and body control. Ideally, you should select an ergonomic chair to accommodate every part of the body when doing stretches and core exercises.
Another thing to consider is rest. Seniors often need to take multiple breaks when doing physical activity like seated yoga poses. For the body to recover and recuperate, it needs lumbar support and a comfortable cushion. So, pick a chair you can lounge in when you are resting.
Seated yoga for seniors over 70 can be somewhat useful for targeting belly fat and weight loss. To shed the excess pounds and tone the abdomen, you will need to incorporate a well-rounded approach. That includes a balanced and highly nutritious diet and more muscle engagement.
But, chair yoga can be beneficial to add to any fitness routine. It can help you burn some calories. However, don’t expect it to produce the same results as aerobic exercises or resistance training. Yoga is gentler, meaning it requires more effort and consistency to maximize the total calorie burn.
There are no strict rules when it comes to chair yoga for seniors. You can do it every day, every other day, or whenever you need. The more you practice, the easier it is to engage the muscles and work on your psychological and physiological well-being.
In about half an hour, you can expect to burn anywhere from 120 to 250 calories. The number of calories you can burn varies based on the sequences you do and your overall level of fitness. If these sequences engage the entire body, then you can likely increase your total calorie burn.
Absolutely. This is a great workout since it gets the blood flowing and warms the muscles. Your body responds to every movement, flex, or stretch. It kicks up your heart rate and could potentially keep you strong, flexible, and toned.
If you stretch at home, you don’t have to wear shoes. But, if you want extra support and comfort, you can wear tennis shoes or any sneakers. They help with grounding and preventing any slips or falls.
Seated yoga is a valuable component of senior wellness. Many seniors think that chair yoga is too easy and doesn’t offer any real merit. But, that is absolutely not true. There are multiple academic studies that haave been listed in this article that can support its impact.
You can use it to develop balance and core strength. But, most importantly, it can help with achieving better balance and deepening your flexibility over time. It is typically a great option for those with no experience with exercise. Every sequence gently lengthens the muscles and reduces stress both physically and mentally.
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