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.
As we age, it becomes imperative to maintain flexibility and mobility in our bodies. After all, no one likes to live a life of dependency!
If you aim to be active and independent in your elderly years, adding chair yoga to your fitness routine is an excellent option. It is a safe and effective way to enjoy the perks of yoga while significantly limiting the risk of injuries and falls. According to research, 35% of adults above age 70 experience mobility issues that makes doing traditional yoga difficult (8). It is true that some days, we feel lethargic and don’t want to leave our beds. And although it is quite okay to rest, regular physical activity should be incorporated into your daily routine to maximize your mobility and health. Chair yoga is one of the best ways for many seniors to stimulate their body while keeping it comfortable.
This article will explore some simple yet powerful chair yoga stretches for seniors that can improve your range of motion and enhance your overall physical and mental health. Whether you are a seasoned yogi or fairly new to the practice, these gentle stretches can swiftly become a part of your routine and help you lead an active lifestyle.
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Yes, ample research highlights the benefits of chair yoga for improving the mobility of seniors. It is a safe and accessible version of traditional yoga that involves low-impact movements. We will discuss just a few of the many perks of chair yoga for seniors:
Chair yoga can be an effective method for improving strength in seniors.. A 2016 study suggests that traditional yoga may be as effective at improving strength as a targeted strength training program for sedentary older adults (11). In addition, there was a study performed on 35 older women in community care that suggested that a 12 week chair yoga program can result in significant improvements in strength (5).
Balance deficits are common among older adults. According to the CDC, about 3 million older adults visit emergency rooms each year because of falls (7). Chair yoga provides a safe form of exercise that helps older adults improve their balance while significantly reducing their risk of falls compared to traditional yoga.
In a study from 2010, older adults did yoga two times a week for 12 weeks, usually sitting in a chair or using it for balance (3). After the study, they were more flexible, had better balance, were less afraid of falling, and felt more confident in what they could do physically.
Whether you opt for basic yoga poses or a tailored chair yoga sequence, you can anticipate a notable decrease in stress levels. Engaging in these practices may contribute to enhanced well-being and relaxation(4). These movements require you to be mindful of your breathing and pacing. This shifts your focus from stressful thoughts to things you can control in the present moment. A 2019 systematic review with meta analysis found that yoga can help older adults get significantly stronger and more flexible, improving their mental health (10). The meditative effects of yoga can also improve sleep, which is crucial to maintaining a positive mood (6).
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Working out compels the body to release natural painkillers known as endorphins. Research suggests that yoga may provide a cost-effective and side-effect-free therapy for reducing stress and managing chronic pain, in part due to its ability to downregulate the hypothalamus-pituitary-adrenal (HPA) axis and stimulate the vagal nerve. Both of these structures are involved in the body’s stress response and pain perception(9). One study even showed that chair yoga can help older people reduce pain and fatigue in older adults with osteoarthritis (1). The practice encourages a person to focus on their breathing and manage their pain in a healthy way.
The listed benefits substantiate that chair yoga, when practiced regularly and with proper technique, can be genuinely effective. For those who may find certain exercises and poses challenging initially, incremental improvements in strength, balance, and function can serve as motivation to continue.
It is advisable to start with a gentle chair yoga program tailored for seniors and, upon ensuring comfort, gradually transition to more complex sequences.
Beginners should be more concerned about building their habits than anything else. This means taking baby steps and doing chair yoga 3 – 4 times a week. And when the movements start feeling easy, you can add a day or two.
The American College of Sports Medicine suggests doing flexibility exercises two to three days a week (2). Regular chair yoga can also meet the CDC’s suggestion for older adults to do balanced activities three or more days a week. Eventually, if your schedule allows, you can perform a chair yoga routine 4 – 5 times per week.
Below, we have listed some of the best chair yoga exercises for seniors that can be added to your practice. You can pick and combine these exercises to ensure you are creating a wholesome fitness plan:
Read more: 21 Day Chair Yoga: Reasons To Add This Challenge To Your Routine
Besides these, there are many other chair yoga exercises that you can find online. Just make sure that the chair you select is sturdy and without wheels. The chair should be at a height that when you sit on it, your feet can rest flat on the floor with your knees and hips at about a 90 degree angle. If you have a yoga mat, you can place it below the chair for added grip and stability.
Let’s get it straight – you are never too old to begin yoga. You can do yoga at any age. It is just a matter of choosing the right poses and maintaining the correct form.
One of the most important things is to understand what your body needs. If you have limited mobility or other health problems, you may opt for modified versions of the exercises. Chair yoga can be quite effective for older adults. You can also add Pilates to the mix to keep it interesting and diverse.
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Chair yoga itself may not lead to significant belly fat loss, but it can be a good part of a weight loss journey. Combining chair yoga with a healthy diet and other exercise routines can be effective for losing belly fat.
You can expect to see improvements in your strength, flexibility, and balance. It can also reduce stress, improve sleep quality, and boost your mood. The rewards you experience depend on your goals and the yoga program you perform.
Yoga focuses more on flexibility and mind-body connections. Meanwhile, Pilates works more on core strength and overall body awareness. The best choice depends on your personal preference and physical fitness level.
Yes, chair yoga is a form of exercise. It is a good option for people who have mobility issues or difficulty standing for long periods of time.
Chair yoga is accessible to people of any age, requiring only basic equipment and minimal setup. It offers the convenience of being practiced in the comfort of your own home or even at your workplace. Utilizing a chair for support, one can explore a multitude of poses, starting with simpler ones and progressing to more challenging variations as strength and flexibility improve.
It’s important to recognize that chair yoga targets many body regions and muscle groups. Practitioners should be mindful to avoid overstressing their bodies and taking adequate rest when needed. Additionally, it’s crucial to incorporate warm-up and cool-down routines before and after your yoga sessions (if they are not already built into the sessions) to ensure safety and maximize benefits.
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