The impact of adding Yoga to my life is a marvel. I spent last Friday and Saturday at a yoga-intensive workshop and I’m again astounded by what a completely transformative experience a yoga practice can be….
I highly recommend 3 days a week of yoga for healthy aging.
I’ve only practiced yoga for 2 years and the anti aging impact is so profound that I know I’ve altered the course of my aging journey. My musculoskeletal problems were taking away more and more of my functionality. From what I have experienced, yoga has uped the odds that I’ll age as a fit, functional, vital woman. I won’t join the ranks of the frail elderly without a fight and yoga is one of the powerful puzzle pieces I’ve found to help me.
Scientific study supports my observation of yoga’s benefits on my body and mind and has shown that yoga:
- Reduces low back pain
- Improves balance
- Straightens spinal kyphosis (the excessive hunching over that happens to people as they age)
- Improves muscle strength and reverses the muscle loss that happens with age
- Improves rheumatoid arthritis symptoms
- Improves menopausal symptoms including hot flashes, insomnia and mood swings
- Decreases anxiety and depression
- Improves control of type 2 diabetes
- Increases flexibility
Being the good doctor that I am, I did a medical literature search on the benefits of yoga and this is what I found:
I started doing yoga for my back pain and I can attest to it’s benefits so I wasn’t surprised when I saw The Harvard Women’s Health Watch recommending yoga to help people reduce back pain. Scientists have also found that yoga helps straighten the hunched over back that we get as we age (called kyphosis). In my experience, this hunching over makes doing everything harder because it puts new strain and stresses on our body that we aren’t designed for, thus leading to more injury and disability.
Another study found that yoga decreased pain, improved balance and increased functionality for people with rheumatoid arthritis. Kaliji, the founder of Tri-yoga which is what I practice, notes that she is the only member of her large family not suffering from severe rheumatoid arthritis. She attributes this to her 30 plus years of yoga and her vegan diet. It’s certainly worth a try for anyone suffering from rheumatoid arthritis, since all the treatment alternatives have significant side effects and don’t really stop this debilitating disease.
Yoga also provides excellent total body resistance exercise training which slows the loss of muscle that we all experience as we age. The Buck Institute for Age Research demonstrated that resistance exercise training actually reverses a good portion of age related muscle loss, which is otherwise an inevitable consequence of aging for us all. My yoga class give me the most total body resistance workout of my life; both small and large muscles work against gravity moving the mass of my body weight (which is heavier than any dumbbell or weight machine setting I ever used). My strength continues to increase and I’m certain my yoga practice is serve me and my muscles well as I age.
The study that surprised me the most was that yoga-nidra helps control type 2 diabetes! I would have never of expected that, but in a study from India, people with type 2 diabetes had better blood glucose control when they added 30 minutes a day of yoga-nidra to their lives. Yoga-nidra is the meditative relaxation exercise done usually at the end of a yoga class. This benefit of yoga is fascinating to me.
On the other hand, I’m not at all surprised that menopausal symptoms are reduced by yoga, mine certainly were. Scientific evidence suggests that a yoga practice reduces hot flashes, insomnia and the lovely mood issues we women get with when we hit menopause. It’s curious that I gravitated towards yoga during menopause and I’m glad I did (Hmmm… survival instinct,inner guidance, guardian angel or just a coincidence?). Amazing!
Finally, yoga is great for us mentally and emotionally, even for the lucky folks who aren’t in menopause. A study published in Behavioral Cognitiveve Psychotherapy showed that yoga increased mindfulness, which the authors define as attention to the present moment, having an accepting and open attitude toward experience, and insightful understanding. The authors conclude that this indicates that yoga may help prevent the negative emotional states of anxiety and depression. Again-fabulous!
There are different styles of yoga and different quality instructors. I think the most important aspect to studying yoga is to pick the right instructor. In my experience, there are some great yoga instructors and then there are people with a yoga teaching certificate who have very little experience and knowledge and who don’t really know what they’re doing. Until I found my present (and wonderful) yoga teacher, I actually managed to hurt myself in yoga classes. Yoga is an ancient practice that’s stood the test of time. It’s the instructor that determines what you learn and therefore critical to your experience. I recommend that you follow your gut and search until you find a really good yoga instructor.
For my local Sonoma County readers, I study with Kashi at the Devi Yoga Center. Kashi has practiced a form of yoga called Tri-yoga for over 20 years. Her experience, judgment and the authenticity of her yoga makes for an extraordinary yoga class. I’ve also found that the Tri-yoga style of yoga practice is the perfect fit for me. The Hatha yoga poses are choreographed into slow and continuously moving routines (flows). This constant movement not only works the big muscles, but also works the small muscles around the joints as we move repeatedly between the postures. This also creates a nice meditative state during the entire ‘workout’ that crosses two things off of my ‘to do’ list-meditation and resistance exercise. Add to that the stretching poses which fend off old age stiffness, and I’m in ‘self-help multi-tasker’ nirvana! There’s also some crazy breathing exercises and funny finger workouts that my body seems to benefit from as well. I just love my yoga class!
The final benefit I’ve found with my class at the Devi Yoga Center is the social camaraderie and mutual support of people who share my interest in health and well being. We’re on the same paths, trying to take good care of our bodies and minds. Sharing that with compatible people reinforces the efforts I’m making in my own life.
I highly recommend that everyone interested in healthy aging add a yoga practice to their life!
Wishing you all the best.
If you found this information helpful, you may want to read:
Resistance exercise reverses aging in human skeletal muscle, Melov S, Tarnopolsky MA, Beckman K, Felkey K, Hubbard A.( The Buck Institute for Age Research, Novato, California, United States of America) PLoS One. 2007 May 23;2(5):e465.
Yoga therapy helps relieve chronic lower back pain, Harv Womens Health Watch. 2009 Nov;17(3):4
Effect of yoga-nidra on blood glucose level in diabetic patients, Amita S, Prabhakar S, Manoj I, Harminder S, Pavan T. Indian J Physiol Pharmacol. 2009 Jan-Mar;53(1):97-101.
A pilot study measuring the impact of yoga on the trait of mindfulness, Shelov DV, Suchday S, Friedberg JP. Behav Cogn Psychother. 2009 Oct;37(5):595-8. Epub 2009 Sep 15.
Yoga decreases kyphosis in senior women and men with adult-onset hyperkyphosis: results of a randomized controlled trial. Greendale GA, Huang MH, Karlamangla AS, Seeger L, Crawford S. J Am Geriatr Soc. 2009 Sep;57(9):1569-79. Epub 2009 Jul 21.
Exercise to reduce vasomotor and other menopausal symptoms: a review, Daley AJ, Stokes-Lampard HJ, Macarthur C, Maturitas. 2009 Jul 20;63(3):176-80. Epub 2009 Mar 13.
A pilot study of a Hatha yoga treatment for menopausal symptoms, Booth-LaForce C, Thurston RC, Taylor MR, Maturitas. 2007 Jul 20;57(3):286-95. Epub 2007 Mar 2.
Functional and physiological effects of yoga in women with rheumatoid arthritis: a pilot study, Bosch PR, Traustadóttir T, Howard P, Matt KS, Altern Ther Health Med. 2009 Jul-Aug;15(4):24-31.