Yoga for healthy ageing: Benefits and precautions | International Day of Yoga 2024

Yoga benefits for adults: Yoga is considered one of the best exercises all over the world because it calms down the mind, and renders physical and emotional strength to the body, increasing body posture, flexibility, and concentration power. Unlike other physical activities which can cause body strain due to rigorous workouts, yoga is a safe option for the elderly as it mainly focuses on mind, body and breathing techniques, helping them to rejuvenate and stay healthy. Yoga can be practiced daily to avail the benefits and one should gradually include various asanas so the body will get acclimatised to it.

Benefits of yoga for older adults

Flexibility: Yoga poses involve stretching, and flexibility in joints is essential, especially for the elderly, as it enables them to move around more freely. Some easy exercises such as the stretch can help reduce stiffness and also poor posture.

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Better balance: Nearly all the yoga asanas relate to stability and hence help in the reduction of falls which are crucial for elderly persons. Postures such as Tree Pose and Warrior III strengthen the muscles of the abdomen and back and lessen the risk of falling.

Cognitive function: Yoga involves deliberate movement of the body, and this in one way involves the brain and can enhance its functioning. Yoga practice can enhance memory, focused attention and information processing speed, which help the brain in its functioning.

Stress reduction: Yoga includes controlled breathing and relaxation to reduce stress levels that may persist in elderly persons. Lower stress levels positively affect mental, psychological, and in some cases even physical well-being by decreasing the number of diseases caused by stress.

Pain management: Arthritis, back pain and any other chronic pain are common in older adults, but yoga can provide relief through gentle stretching and strengthening. Daily exercise helps in eradicating pain in a person experiencing arthritis or backache.

Anti-ageing: Certain yoga practices generate heat in the body which helps in improving circulation and metabolism and promotes skin health and overall rejuvenation for older people. Surya Bhedana Pranayama if done regularly can assist the person in controlling the stress factor and thereby can prove beneficial in anti-ageing.

Sleep Management: Elderly people mostly experience sleep disorders. Meditation principles followed in yoga include relaxation and stress reduction, thus enhancing sleep quality and developing good sleep habits.

Some elderly people need to exercise caution before adopting yoga into their daily practices. Here are some considerations for older individuals who may need to approach yoga practice with care or avoid certain aspects altogether:

● Individuals with very severe osteoporosis should not perform forward bends or twisting movements in yoga since these movements are likely to cause fractures. A yoga instructor who is experienced with osteoporosis patients can guide the changes to make.

● People who underwent recent joint surgery should avoid excessive stress on the replaced joint.

● While some yoga exercises may transitory increase blood pressure, some forms of pranayama or breathing exercises are strenuous as well. Therefore, those with uncontrolled hypertension should seek medical advice before practising yoga and can opt for moderate exercise.

● People with severe cognitive impairment may have difficulty following instructions or practising yoga poses safely. Yoga therapy or yoga exercise programs customized for the elderly with such needs by professional yoga trainers may be more suitable.

Speaking exclusively to WION, Dr Alok Rai (Sr. Consultant - Pre & Post Surgical, Ergonomics & Sports Rehab Specialist, Apollo Spectra Hospital, Bangalore) says, "Yoga, when practised as part of daily activities or several times a week can greatly improve the quality of life among the elderly by tackling physical challenges and disorders as well as mental issues. However, it is essential to remember that if one has a medical ailment or disease, yoga should be commenced after seeking advice from a doctor."

Yoga can be modified according to the abilities of the person, which makes it an excellent option for senior citizens. One of the best ways is to do yoga under the guidance of a certified instructor, who would customise asanas as per individual’s needs.