Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
Many people praise chair yoga for its accessibility and beginner-friendly nature. Let’s face it, using the sturdy chair as the main prop does make the difference and offers a range of benefits as well.
As we get older, many daily activities are no longer as easy as before; with the possibility of newfound difficulties with standing, sitting, lifting things, and even lying – we whirl in the unstoppable aging process.
But does it mean seniors cannot engage in new physical activities after 50 or 60? Nonsense, you’re never too old to get moving, especially when it comes to chair yoga. Beginner chair yoga for women over 60 is a gentle and gradual way to improve overall physical and mental well-being.
No special equipment is required, only a sturdy chair, a spacious room, and some comfy clothes.
If you’re a senior looking for attainable chair yoga home practices, you can explore them in this article. Please note that you should ideally speak with your physical therapist or a yoga instructor before starting a chair yoga program or any other type of yoga routine.
Let’s discover chair yoga for women over 60: overall benefits and simple movements.
A variety of studies highlight the positive impact of chair yoga on seniors. Chair yoga can provide seniors with a catalyst to lose weight and reach their health goals through low impact activity.
Additionally, integrating a chair perpetuates safer practices which ultimately reduces the risk of falls or other injuries. We understand that gushing about chair yoga without presenting any evidence of its efficacy would be misleading. Therefore, we have collected 5 research-backed benefits of chair yoga for seniors:
According to a study of older adults with a median age of 88 years, regular chair yoga might improve mobility and decrease the fear of falls among this age group (5). More research is needed, as this study only included a limited number of participants.
It should be of no surprise that Chair Yoga For Core Strength and other chair yoga programs decrease the risk of falls by providing a solid external support mechanism, which allows practitioners to expand upon their typical physical limitations and participate in movement patterns that would otherwise not be advisable or possible..
Joint pain is not only common among seniors but younger adults as well, which makes chair yoga practices beneficial for all age ranges. A study from 2016 of older adults with osteoarthritis (OA) found that an 8-week chair yoga program helped reduce joint pain (1). And its positive effects persisted at the 3-month follow-up at the conclusion of the study.
A recent study in 2023 with Taiwanese women having knee osteoarthritis showed that regular chair yoga improved functional fitness and could be helpful for people with joint conditions (3).
One small study on 35 older women under community care suggested that 12 weeks of chair yoga helped improve strength in the arms, hands, and legs. It also included the positive effects of chair yoga on balance, agility, gait, and limb flexibility (4).
There is evidence that chair yoga promotes life quality among older adults. A systematic review in 2019 found that this form of exercise is good for physical strength and flexibility, as well as mental well-being in this age group (6).
Please note that if you’re dealing with any health conditions limiting your physical abilities or functional capacity, you should speak to your doctor before beginning any new exercise program, including chair yoga.
Once you’ve been given clearance by your doctor to begin a chair yoga program, it may also be beneficial to begin with a physical therapist or certified yoga instructor to provide you with detailed guidelines on safe chair yoga sessions and effective ways to avoid injury risk.
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Bouncing between versatile fitness sources on the internet may be daunting. All you want to do is focus on one reliable source and use it for all the desirable purposes. If you’re a senior searching for the best chair yoga app, try out BetterMe.
A BetterMe Health Coaching App can become your virtual bestie that helps you define your fitness goals and gradually incorporate health-promoting habits into your exercise routine. This app is perfect for seniors who want to plan their workouts and keep tabs on their progress.
The BetterMe Health Coaching App provides a gentle reminder that it’s never too late to incorporate chair yoga and other accessible physical activities. Everyone can take advantage of the effective exercise programs designed by professional trainers.
Additionally, the BetterMe app offers downloadable meal plans that suit your preferences: from lactose-free to paleo and vegan. Chair yoga + healthy diet equals a great combo for your mental and physical well-being.
Whether you’re aiming to lose weight or jazz up your routine with daily practices, BetterMe can help.
Various yoga practices are well-suited for seniors, each accommodating different needs and limitations. Among these, restorative yoga and Hatha stand out for their emphasis on slow and controlled movements.
However, chair yoga emerges as the preferred choice for several compelling reasons, some of which have been outlined earlier in the article.
Chair yoga is a low-impact form of exercise that does not require prior experience, making it accessible to beginners. It is particularly gentle on the joints, rendering it an ideal option for individuals over the age of 60.
For those eager to embark on a new chapter in their wellness journey, beginning with these six simple chair yoga exercises can serve as an excellent starting point (2):
How to perform the pose:
How to perform the pose:
Read more: 21 Day Chair Yoga: Reasons To Add This Challenge To Your Routine
How to perform the pose:
How to perform the pose:
How to perform the pose:
How to perform:
If you feel any pain during the pose execution, modify the pose to stay within the confines of your pain-free range of motion. Don’t forget to breathe throughout each pose and maintain the proper form.
Whether you’re using Chair Yoga Exercises for Weight Loss or other purposes, remember to listen to your body and stop the activity when desired.
Ideally, you should aim for a consistent practice, a few times a week. Shorter, more frequent sessions may be more beneficial than longer, less frequent sessions. According to one study, people who practiced yoga for 12 minutes at least five times a week improved their bone density (7).
If you’re a 60-year-old woman who hasn’t done chair yoga before, start with beginner-friendly exercises from this article or the BetterMe app.
There is also nothing wrong with beginning your yoga sessions in the yoga studio under the yoga instructor’s supervision. Do what works best for you.
Most seniors will find that the gentler pace, external support of the chair, and low-impact nature of chair yoga allows them to participate in the activity without notable stress to their joints.
BetterMe app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!
Yes, it is okay for most people to do chair yoga every day. It’s generally very low-impact and suitable for all fitness levels and ages. It’s also gentle for your joints and back as you’ll be using the support of a sturdy chair. However, it is always advisable to consult with your doctor before beginning a chair yoga program.
The answer to this question differs based on individual needs, goals, and preferences. The good news is that yoga is very adaptable: if you are in good health and feel capable of daily sessions, you can likely do so without feeling burned out. Conversely, if you prefer to incorporate rest days between your chair yoga sessions, that is equally acceptable. The key is to maintain a consistent practice schedule. Even brief sessions can yield significant benefits, provided they are performed regularly.
Both Pilates and yoga are beneficial for seniors. Which is most beneficial for you will depend on your goals and preferences. If you’re looking for a more fast-paced practice, choose Pilates. If you’re into a slower, gentler form of movement, yoga is your perfect choice. By the way, there is nothing wrong with mixing them and reaping the benefits of both.
In this article, you have learned about chair yoga for women over 60: overall benefits and simple movements. Chair yoga for women over 60 involves low-impact movements performed on or near a sturdy chair.
This type of yoga is an effective option for seniors offering a range of benefits, some of which we have discovered today: reduced fear of falls, relieved joint pain, enhanced life quality, improved strength and balance, and improved mobility for people with arthritis.
Seniors who are just starting their chair yoga practice can benefit from the BetterMe Health Coaching App – the on-the-go source for all the newbies and advanced practitioners who want to promote their health. With the app, you will uncover all kinds of activities, including chair yoga poses for seniors, designed by certified trainers.
Seniors can practice chair yoga daily as long as it feels comfortable. However, doing weekly sessions three to five times per week for 10-15 minutes is also great.
If you have underlying health conditions, consult with your doctor before beginning any exercise program.
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