PRACTICING YOGA IS ASSOCIATED WITH IMPROVEMENTS in several frailty markers (in previously inactive older adults). That’s according to a new comprehensive review. Today we explore yoga and health, with new evidence that mindfulness practice can improve gait speed and leg strength.
Should we reframe yoga practice as a strategy to support healthy aging? I often write about the positive effects of physical activity (including aerobic and resistance training) on well-being. As I have previously noted, a Mediterranean-style diet has many benefits.
But I don’t always include yoga as a way to influence aging positively. Today we explore how mindfulness practice can improve gait speed and leg strength.
“At this moment, you are seamlessly flowing with the cosmos. There is no difference between your breathing and the breathing of the rain forest, between your bloodstream and the world’s rivers, between your bones and the chalk cliffs of Dover.” ― Deepak Chopra.
What is yoga?
Yoga is a mind-body practice that originated in ancient India and is now popular worldwide. It combines physical postures (asanas), breathing exercises (pranayama), meditation, and relaxation techniques to promote physical, mental, and emotional well-being.
Here are some potential health benefits of practicing yoga regularly:
- Firstly, yoga can improve flexibility and balance: Practicing yoga postures can improve flexibility, balance, and range of motion in the joints.
- Second, yoga can build strength: Many yoga poses require you to support your body weight, which can help build strength and tone muscles.
- Third, yoga can reduces stress and anxiety: Yoga can help reduce stress and anxiety by promoting relaxation, mindfulness, and deep breathing.
- Improves heart health: Regular yoga practice has been linked to lower blood pressure, reduced cholesterol levels, and improved heart health.
- Boosts immune function: Some studies suggest that yoga may help boost immune function and improve overall health.
- Reduces chronic pain: Yoga can help reduce chronic pain, such as lower back pain, arthritis, and migraines.
- Enhances mental health: Yoga can improve mood, reduce symptoms of depression, and promote a sense of well-being.
- Improves sleep: Regular yoga practice can help improve sleep quality and quantity.
Overall, practicing yoga can positively impact physical health, mental health, and overall well-being. However, it’s important to practice under the guidance of a trained instructor and consult with a healthcare professional if you have any underlying health conditions.
Yoga and health – 2 more reasons to do yoga
Yoga works across the nervous, musculoskeletal, and other systems. While we looked at the positive effects of yoga on quality of life, mood, and cardiovascular risk factors, its effects on frailty still need to be adequately addressed.
A new systematic review shows that yoga practice is associated with improvements in several frailty markers. Publishing in Annals of Internal Medicine, the scientists identified 33 randomized trials of yoga-based interventions, including 2,384 adults aged 65 years and older.
The studies mainly involved chair-based or Iyengar yoga methods. The research population included community-dwelling seniors, nursing home residents, and individuals with chronic diseases.
The research investigations aimed to determine the effects of yoga practices on frailty markers such as the following:
- Balance
- Gait speed
- Handgrip strength
- Leg strength and endurance
- Multicomponent measures of physical performance
Here are the results:
Overall, those randomized to practice yoga had improved gait speed and leg strength than inactive controls, with moderate certainty. The researchers discovered low-certainty evidence in favor of yoga for improved balance and handgrip strength.
Yoga and health — Study limitations
The study has several limitations, including varying study designs and populations. The yoga styles varied; the review also included studies with small sample sizes and lacked information about ethnicity and race.
Still, study author Julia Loewenthal, MD, explains, “we were not surprised by the results since we have seen similar findings from other mind-body practices such as tai chi.” She continues, adding that “we were surprised by the degree of improvement many of the participants had with gait speed.”
Another key point is that up to half of the adults 80 or older is frail. Global prevalence will likely increase with population aging. I am delighted that we have one more tool to help with frailty. Yoga may be a good starting place for those beginning at low activity levels.
Finally, the researchers report no outside funding. They had no financial conflicts to disclose.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
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