{"id":61003,"date":"2026-10-21T05:30:00","date_gmt":"2026-10-21T05:30:00","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=61003"},"modified":"2026-10-30T11:06:44","modified_gmt":"2026-10-30T11:06:44","slug":"chair-yoga-for-women-over-50","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/","title":{"rendered":"Chair yoga for women over 50: an adaptable entry guide"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Key_takeaways\" >Key takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Does_being_over_50_change_how_you_should_exercise\" >Does being over 50 change how you should exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#How_do_you_set_up_a_chair-yoga_practice\" >How do you set up a chair-yoga practice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Which_four_poses_can_you_start_with\" >Which four poses can you start with?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Seated_mountain\" >Seated mountain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Seated_eagle_arms\" >Seated eagle arms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Seated_twist\" >Seated twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Seated_cat-cow\" >Seated cat-cow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Optional_supported_plank\" >Optional supported plank<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#How_can_you_turn_the_pose_menu_into_a_routine\" >How can you turn the pose menu into a routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#How_can_you_adjust_the_four_pose_ideas_to_your_own_setup\" >How can you adjust the four pose ideas to your own setup?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Arm_positions\" >Arm positions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Twist_and_cat-cow_choices\" >Twist and cat-cow choices<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Optional_plank_support\" >Optional plank support<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#How_can_you_evaluate_a_class_without_relying_on_promises\" >How can you evaluate a class without relying on promises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#How_should_you_use_the_routine_during_a_busy_week\" >How should you use the routine during a busy week?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Can_chair_yoga_reduce_belly_fat\" >Can chair yoga reduce belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Can_chair_yoga_be_your_whole_fitness_plan\" >Can chair yoga be your whole fitness plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#How_should_you_choose_a_class_or_app\" >How should you choose a class or app?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Is_chair_yoga_only_for_seniors\" >Is chair yoga only for seniors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Can_you_get_in_shape_with_chair_yoga\" >Can you get in shape with chair yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#Can_you_do_chair_yoga_every_day\" >Can you do chair yoga every day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><em>Chair yoga for women over 50 offers seated or supported movement without floor transitions. Start with a stable chair and a few comfortable poses. The four-option menu below includes seated alternatives and an optional standing plank, so you can choose according to your ability and experience.<\/em><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/onboarding?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_for_women_over_50&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Chair-Yoga.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2160&utm_source=Blog&utm_medium=Blog&utm_campaign=chair_yoga_for_women_over_50\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Chair-Yoga.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p>If you have joint, muscle, or spine-related concerns, please consult your physician before starting this workout.<\/p>\n<p>For another starting format, see our <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-60\/\">chair yoga guide for women over 60<\/a>.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><strong>Key takeaways<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>Age 50 is not a universal cutoff for a senior exercise category.<\/li>\n<li>A stable chair without wheels and supported feet are practical setup choices (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/sitting-exercises\/\">1<\/a>).<\/li>\n<li>The sample menu offers four pose ideas, with seated mountain as an alternative to the standing plank.<\/li>\n<li>Yoga practices may require individual modifications or omissions (<a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-effectiveness-and-safety\">2<\/a>).<\/li>\n<li>Chair yoga does not promise belly-fat loss or a particular body shape.<\/li>\n<li>General adult activity guidance includes aerobic work and strength work; a gentle seated practice does not automatically meet both (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\">3<\/a>).<\/li>\n<\/ul>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Does_being_over_50_change_how_you_should_exercise\"><\/span><strong>Does being over 50 change how you should exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Being over 50 does not automatically require a chair-based routine or a particular exercise range. Current capacity, movement experience, preferences, and any clinician restrictions are more useful starting points. A woman in her fifties may prefer chair yoga for convenience, while another may prefer a more demanding class.<\/p>\n<p>The general older-adult activity category begins at 65 in the guidance cited here (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/older-adults.html\">4<\/a>). That category includes adjustments for ability; it is not a claim that every adult of the same age has the same needs.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_for_women_over_50\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/2-6.png\" alt=\"chair yoga for women over 50\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_do_you_set_up_a_chair-yoga_practice\"><\/span><strong>How do you set up a chair-yoga practice?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Use a solid chair that does not roll or slide, with enough room for comfortable movement. Sit with your feet supported and choose a seat height that does not leave them dangling. Public seated-exercise guidance recommends a stable chair without wheels (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/sitting-exercises\/\">1<\/a>).<\/p>\n<p>A chair with arms may obstruct selected poses, but support needs differ. Ask an instructor about the setup when you are unsure. A chair adds support without making every pose suitable for everyone.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Which_four_poses_can_you_start_with\"><\/span><strong>Which four poses can you start with?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Start with familiar seated poses and keep the supported plank optional. Choose movements according to your ability and any individual guidance you have received.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Pose idea<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Starting version<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Easier alternative<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Chair plank<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Optional high-support standing variation<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated mountain<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Eagle pose<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated self-hug or eagle arms<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Hands on opposite shoulders<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated twist<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Small upper-torso turn<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Small upper-chest movement<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated cat-cow<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Small torso movement<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Nearly upright breathing practice<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Seated_mountain\"><\/span><strong>Seated mountain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Sit with both feet supported for seated mountain.<\/li>\n<li>Lengthen your torso gently during seated mountain.<\/li>\n<li>Rest your hands comfortably during seated mountain.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Seated_eagle_arms\"><\/span><strong>Seated eagle arms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Sit with relaxed shoulders for seated eagle arms.<\/li>\n<li>Bring your arms into a comfortable self-hug during seated eagle.<\/li>\n<li>Release your arms from seated eagle slowly.<\/li>\n<\/ol>\n<p>A deeper arm wrap and crossed legs are optional, not required.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Seated_twist\"><\/span><strong>Seated twist<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Ground both feet for the seated twist.<\/li>\n<li>Turn your upper torso a little during the seated twist without pulling on the chair.<\/li>\n<li>Return from the seated twist before changing sides.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Seated_cat-cow\"><\/span><strong>Seated cat-cow<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Rest your hands on your thighs for seated cat-cow.<\/li>\n<li>Open your chest slightly during seated cat-cow.<\/li>\n<li>Return through a gentle rounded position during seated cat-cow.<\/li>\n<\/ol>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Optional_supported_plank\"><\/span><strong>Optional supported plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Place your hands on a stable high support for the supported plank.<\/li>\n<li>Hold the supported plank with normal breathing and a steady body position.<\/li>\n<li>End the supported plank before your position changes.<\/li>\n<\/ol>\n<p>Do not use a chair that tips or slides under pressure. Keep the practice seated when standing support does not suit you. Use a qualified instructor for unfamiliar variations; yoga poses may need modifying or avoiding (<a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-effectiveness-and-safety\">2<\/a>).<\/p>\n<p>Our <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\">chair yoga pose library for seniors<\/a> provides more seated options without making a senior label necessary to use them.<\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_for_women_over_50\">start transforming your life now! <\/a><\/strong><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_can_you_turn_the_pose_menu_into_a_routine\"><\/span><strong>How can you turn the pose menu into a routine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Select a few comfortable movements and allow time for transitions. As a starting example, try two or three sessions a week and adjust the duration or frequency to your capacity.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Time available<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Example choice<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>About 5 minutes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Seated mountain, self-hug, and relaxed breathing<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>About 10 minutes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Add cat-cow and a gentle twist<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>About 15 minutes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Repeat familiar movements with pauses<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Use our <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-sequence-for-seniors\/\">timed chair yoga sequence<\/a> if you want a predictable movement order. You can shorten the sequence or use fewer poses.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_can_you_adjust_the_four_pose_ideas_to_your_own_setup\"><\/span><strong>How can you adjust the four pose ideas to your own setup?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Adjust the seat, support, and movement before choosing a longer hold. The four-pose menu includes arm positions, torso movement, and an optional standing task. They place different demands on you. Keep the seated alternatives available instead of treating a standing plank as the next required level.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Arm_positions\"><\/span><strong>Arm positions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>For eagle arms, begin with the light self-hug. Rest each hand where you can reach comfortably and keep the shoulders relaxed. You can release between repetitions. A deeper elbow wrap or leg crossing is optional, and both can be omitted.<\/p>\n<p>If reaching across the body is awkward, rest the hands on the thighs and make a small shoulder movement. Choose the version that you can enter and release without pulling. There is no requirement to make the hands meet in a particular shape.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Twist_and_cat-cow_choices\"><\/span><strong>Twist and cat-cow choices<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>For the twist, sit with both feet supported and begin from a stable forward-facing position. Turn the upper torso a small amount and return before changing sides. The hands can rest lightly; using the chair to pull farther changes the task and is unnecessary for this example.<\/p>\n<p>The head can remain in a comfortable position rather than turning toward a point behind you. Do not chase a deeper twist as the hold continues. A smaller upper-chest movement is enough for practicing the selected version.<\/p>\n<p>For seated cat-cow, place the hands on the thighs and use a small chest-opening movement. Return through a gentle rounded position without forcing the chin down or looking far upward. Keep breathing normally. Remaining nearly upright is an alternative when the larger movement does not fit.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Optional_plank_support\"><\/span><strong>Optional plank support<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>A supported plank needs a surface that will not move under pressure. An ordinary chair may slide or tip, so do not use one simply because the exercise is called chair plank. Ask an instructor to choose the support and angle. A solid wall may be a more practical starting setup.<\/p>\n<p>Establish the position before choosing a hold duration. Step closer to the support or finish earlier if the position becomes difficult to maintain.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_for_women_over_50\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/3-1.png\" alt=\"chair yoga for women over 50\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_can_you_evaluate_a_class_without_relying_on_promises\"><\/span><strong>How can you evaluate a class without relying on promises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Look at the movements and teaching, not claims about rejuvenation or a particular body shape. Ask whether the routine can remain fully seated and whether the instructor shows alternatives. Age-specific marketing does not reveal the actual demands of the practice.<\/p>\n<p>Preview a video for deep folds, long holds, repeated standing, and fast transitions. Check whether the chair used in the demonstration resembles a setup you can use. Pause when you need more time, and omit a movement that exceeds your guidance.<\/p>\n<p>An instructor can help you learn a pose, while a clinician can assess medical concerns. These roles differ. If a class is promoted for a condition you manage, do not assume the program has assessed your situation or can replace existing care.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_should_you_use_the_routine_during_a_busy_week\"><\/span><strong>How should you use the routine during a busy week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Choose a small pose group and a realistic time to practice. For example, seated mountain, a self-hug, and a small cat-cow movement may be simpler than the full menu. The five-minute option is a scheduling example, not a threshold for a promised benefit.<\/p>\n<p>Keep a brief record of which versions you used. If you change the chair, arm range, or support, note that too. A longer session in a different setup is a changed task, so it should not be judged only by minutes.<\/p>\n<p>Repeat the familiar practice or shorten it when needed. More frequency does not require deeper movement. If a pose causes discomfort, stop it and seek guidance for persistent concerns. Ordinary rest is a valid choice.<\/p>\n<p>When planning other activity, keep aerobic work and strength practice separate. A comfortable seated sequence can fit alongside them, but it should not be counted as all categories merely because it includes several poses. Choose the next activity according to your capacity and goals.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Can_chair_yoga_reduce_belly_fat\"><\/span><strong>Can chair yoga reduce belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>This practice does not promise to reduce belly fat. Abdominal exercises or twists should not be presented as a method demonstrated to change one body area. Body-composition outcomes depend on factors beyond a short seated routine, and individual results vary.<\/p>\n<p>Choose a goal the practice can directly organize, such as learning a sequence or making movement more consistent. That keeps the plan useful without tying success to a particular appearance.<\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_for_women_over_50\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Can_chair_yoga_be_your_whole_fitness_plan\"><\/span><strong>Can chair yoga be your whole fitness plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A gentle chair-yoga practice does not automatically cover all fitness goals. General adult guidance includes aerobic activity and muscle-strengthening activity on at least two days weekly (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\">3<\/a>). For adults 65 and older, balance activity is also included explicitly (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/older-adults.html\">4<\/a>).<\/p>\n<p>A slow seated session may not reach moderate aerobic effort. Gentle flexibility exercises are a separate option for practicing comfortable movement ranges (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/flexibility-exercises\/\">5<\/a>), while general bodyweight strengthening provides another activity choice when appropriate (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/strength-exercises\/\">6<\/a>).<\/p>\n<p>Our <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-workout-plan\/\">weekly chair yoga workout plan<\/a> helps organize the seated practice alongside other suitable activity.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_should_you_choose_a_class_or_app\"><\/span><strong>How should you choose a class or app?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Check the pace, demonstrations, support options, and pause controls before choosing a class or app. Preview the movements and ask whether seated alternatives are available for any standing sections.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_for_women_over_50\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/1-4.png\" alt=\"chair yoga for women over 50\" \/>\u00a0<\/a><\/p>\n<style>.entry-content h1,.entry-content h2,.entry-content h3{text-align:center;}<\/style>\n<style id=\"faq-title-center\">.entry-content h2:has(#Frequently_Asked_Questions){text-align:center;}<\/style>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_chair_yoga_only_for_seniors\"><\/span><strong>Is chair yoga only for seniors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, adults of different ages may prefer chair support or seated practice. Age 50 does not automatically place someone in a senior category.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_get_in_shape_with_chair_yoga\"><\/span><strong>Can you get in shape with chair yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Chair yoga can be part of a broader movement routine, but &#8220;in shape&#8221; can mean different goals. This gentle menu does not promise to cover aerobic fitness, strength, or body-composition goals by itself.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_do_chair_yoga_every_day\"><\/span><strong>Can you do chair yoga every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A short familiar practice may fit some people&#8217;s days, while others prefer rest days. Adjust frequency and duration to your capacity rather than treating daily practice as necessary.<\/span><\/p>\n\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/onboarding?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_for_women_over_50&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chairyoga-ezgif.com-gif-to-mp4-converter.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2160&utm_source=Blog&utm_medium=Blog&utm_campaign=chair_yoga_for_women_over_50\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/chairyoga-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"The_bottom_line\"><\/span><strong>The bottom line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Choose a few movements that fit your setup and current ability. Start with the seated options, record useful modifications, and repeat a manageable routine. Ask for guidance on the support and angle before adding the optional plank.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Chair yoga for women over 50 offers seated or supported movement without floor transitions. Start with a stable chair and a few comfortable poses. The four-option menu below includes seated alternatives and an optional standing plank, so you can choose according to your ability and experience. If you have joint, muscle, or spine-related concerns, please [&hellip;]<\/p>\n","protected":false},"author":115,"featured_media":61005,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203],"tags":[],"coauthors":[285],"class_list":["post-61003","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Chair yoga for women over 50: an adaptable entry guide<\/title>\n<meta name=\"description\" content=\"Start chair yoga for women over 50 with a stable setup, four pose options, seated alternatives, and realistic guidance on age and ability.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chair yoga for women over 50: an adaptable entry guide\" \/>\n<meta property=\"og:description\" content=\"Start chair yoga for women over 50 with a stable setup, four pose options, seated alternatives, and realistic guidance on age and ability.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-30T11:06:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Chair-Yoga-for-Women-Over-50-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Vladyslav Betsun\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Vladyslav Betsun\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/chair-yoga-for-women-over-50\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/chair-yoga-for-women-over-50\\\/\"},\"author\":{\"name\":\"Vladyslav Betsun\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/522e8fc6eac15359a63d64d31bbeeb21\"},\"headline\":\"Chair yoga for women over 50: an adaptable entry guide\",\"dateModified\":\"2026-10-30T11:06:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/chair-yoga-for-women-over-50\\\/\"},\"wordCount\":1756,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/chair-yoga-for-women-over-50\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2024\\\/06\\\/Chair-Yoga-for-Women-Over-50.png\",\"articleSection\":[\"Chair Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<p><em>Chair yoga for women over 50 offers seated or supported movement without floor transitions. Start with a stable chair and a few comfortable poses. The four-option menu below includes seated alternatives and an optional standing plank, so you can choose according to your ability and experience.<\\\/em><\\\/p>\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\\\/\\\/quiz.betterme.world\\\/onboarding?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_for_women_over_50\\\\&quot; mp4=\\\\&quot;https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2025\\\/05\\\/Chair-Yoga.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\\\/span>\\r\\n<p>If you have joint, muscle, or spine-related concerns, please consult your physician before starting this workout.<\\\/p>\\r\\n<p>For another starting format, see our <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/chair-yoga-for-women-over-60\\\/\\\">chair yoga guide for women over 60<\\\/a>.<\\\/p>\\r\\n<h2 style=\\\"text-align:center;\\\"><strong>Key takeaways<\\\/strong><\\\/h2>\\r\\n<ul>\\r\\n<li>Age 50 is not a universal cutoff for a senior exercise category.<\\\/li>\\r\\n<li>A stable chair without wheels and supported feet are practical setup choices (<a href=\\\"https:\\\/\\\/www.nhs.uk\\\/live-well\\\/exercise\\\/sitting-exercises\\\/\\\">1<\\\/a>).<\\\/li>\\r\\n<li>The sample menu offers four pose ideas, with seated mountain as an alternative to the standing plank.<\\\/li>\\r\\n<li>Yoga practices may require individual modifications or omissions (<a href=\\\"https:\\\/\\\/www.nccih.nih.gov\\\/health\\\/yoga-effectiveness-and-safety\\\">2<\\\/a>).<\\\/li>\\r\\n<li>Chair yoga does not promise belly-fat loss or a particular body shape.<\\\/li>\\r\\n<li>General adult activity guidance includes aerobic work and strength work; a gentle 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ability.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/","og_locale":"en_US","og_type":"article","og_title":"Chair yoga for women over 50: an adaptable entry guide","og_description":"Start chair yoga for women over 50 with a stable setup, four pose options, seated alternatives, and realistic guidance on age and ability.","og_url":"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-10-30T11:06:44+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Chair-Yoga-for-Women-Over-50-1024x576.png","type":"image\/png"}],"author":"Vladyslav Betsun","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Vladyslav Betsun","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/"},"author":{"name":"Vladyslav Betsun","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/522e8fc6eac15359a63d64d31bbeeb21"},"headline":"Chair yoga for women over 50: an adaptable entry guide","dateModified":"2026-10-30T11:06:44+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/"},"wordCount":1756,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Chair-Yoga-for-Women-Over-50.png","articleSection":["Chair Yoga"],"inLanguage":"en-US","articleBody":"<p><em>Chair yoga for women over 50 offers seated or supported movement without floor transitions. Start with a stable chair and a few comfortable poses. The four-option menu below includes seated alternatives and an optional standing plank, so you can choose according to your ability and experience.<\/em><\/p>\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/onboarding?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chair_yoga_for_women_over_50\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Chair-Yoga.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n<p>If you have joint, muscle, or spine-related concerns, please consult your physician before starting this workout.<\/p>\r\n<p>For another starting format, see our <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-60\/\">chair yoga guide for women over 60<\/a>.<\/p>\r\n<h2 style=\"text-align:center;\"><strong>Key takeaways<\/strong><\/h2>\r\n<ul>\r\n<li>Age 50 is not a universal cutoff for a senior exercise category.<\/li>\r\n<li>A stable chair without wheels and supported feet are practical setup choices (<a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/sitting-exercises\/\">1<\/a>).<\/li>\r\n<li>The sample menu offers four pose ideas, with seated mountain as an alternative to the standing plank.<\/li>\r\n<li>Yoga practices may require individual modifications or omissions (<a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-effectiveness-and-safety\">2<\/a>).<\/li>\r\n<li>Chair yoga does not promise belly-fat loss or a particular body shape.<\/li>\r\n<li>General adult activity guidance includes aerobic work and strength work; a gentle seated practice does not automatically meet both (<a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/gui ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/","url":"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/","name":"Chair yoga for women over 50: an adaptable entry guide","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Chair-Yoga-for-Women-Over-50.png","dateModified":"2026-10-30T11:06:44+00:00","description":"Start chair yoga for women over 50 with a stable setup, four pose options, seated alternatives, and realistic guidance on age and ability.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Chair-Yoga-for-Women-Over-50.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Chair-Yoga-for-Women-Over-50.png","width":2560,"height":1440},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/chair-yoga-for-women-over-50\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Yoga","item":"https:\/\/betterme.world\/articles\/mental-health\/yoga\/"},{"@type":"ListItem","position":4,"name":"Chair Yoga","item":"https:\/\/betterme.world\/articles\/mental-health\/yoga\/chair-yoga\/"},{"@type":"ListItem","position":5,"name":"Chair yoga for women over 50: an adaptable entry guide"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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