When practicing yoga for heart health, it's important to focus on low-impact movement. Make use of gentle warm-up movements like Cat-Cow and breathing exercises. Always end your routine with restorative movements like Savasana.
When was the last time you did your morning stretches? According to NPR, about 1 out of every 6 adults practices yoga. But what sort of senior-friendly yoga can you work into your flexibility and heart wellness routine?
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How do you find the right cardiovascular exercise aging bodies need? If you're curious about yoga for heart health, we're here to help. Read on for a brief overview of mindful fitness for seniors.
There are so many ways we can keep ourselves happy, healthy, and mobile. Why is yoga such a popular choice for seniors?
One of yoga's greatest benefits is its wide range of choices you can make. You may have seen some rather intense, high-physicality positions that would be difficult for you to do. Or you may have seen simple, gentle, low-impact movement that's much easier for you to handle.
Yoga is popular, in part, for this variety. Seniors who are dealing with mobility issues will have plenty of ways to move comfortably and safely. But seniors who are ready for a bit more intensity can safely chase that higher "level."
Yoga is also popular for its many benefits. According to Healthline, some of the many benefits include:
With so many benefits, it's easy to see why yoga is the exercise of choice for many seniors. If you're curious about what exercises you can do in your senior living community, speak to fitness staff members.
Now that we understand why these exercises are good, what exercises should we chase? Here are some of the best yoga poses for cardiovascular exercise that aging seniors need.
Seated poses are a great choice for seniors who are struggling with mobility. You can sit on the chair or the floor, but if you have difficulty standing up, we recommend using a comfy chair.
A seated pose leaves you upright and sitting with relaxed shoulders. These exercises should be the first ones you do in your routine, with a focus on slow, deep breaths and focus. Think of this opening pose as meditation, more to move into the other poses than to exercise your body.
Once you've gotten your breathing exercises mastered, some gentle warm-up movements are the next step to your senior-friendly yoga routine. Cat-Cow is one of the best positions in yoga for heart health.
Cat-Cow requires smooth spinal movements to help stretch your back and ease stiffness. It also helps to support your circulation, especially in your torso.
But how much back pain do you have? The National Council on Aging states that more than 45% of people above the age of 65 have severe back pain. Maybe these exercises help, but maybe you find them too painful to warm up with.
If that's the case, warm up with seated shoulder rolls. These movements help to open your body's range, release tension, and aid in your breathing.
With your warm-up complete, move to your restorative poses. For this category, we recommend:
Our bodies need to warm up, but they need to cool down, too! The most popular pose for ending your routine is the Savasana, or "corpse pose."
Don't worry, it's the least intense exercise you'll do. Rest with cushions under your knees, spine, and neck as you catch your breath. Doing so lets your heart rate settle back down to resting.
A yoga routine can vary in length and intensity. For the most part, many people keep yoga routines to about 15-20 minutes. But this is not a "hard and fast" rule, and is instead an average guideline.
A brief yoga routine can help to calm your nervous system and improve your circulation. It'll keep you fit, limber, and comfortable, as well as warming you up for your day.
Longer yoga routines are often more intense, if only by virtue of being a longer bout of exercise. Focus less on the time and more on the exercises you're doing.
Yoga's greatest strength is how easily seniors can customize their routines. Because of this, the intensity of your workout is something only you and the fitness staff have control over. While exploring your community's amenities, make sure you focus on the fitness equipment!
We recommend focusing more on the exercises and relaxation than on the intensity. Yoga isn't always there just to work up a sweat and exhaust yourself. Focus on easier, low-intensity exercises first and consider moving up in the future.
Generally speaking, yoga is one of the safest forms of exercise there is. However, that doesn't mean there's no risk.
We don't recommend working out with yoga alone, especially if you have mobility challenges. Floor-focused exercises can become dangerous if you struggle to stand up. Balance exercises, too, can cause a fall risk.
Understanding yoga for heart health means knowing what exercises work best for your body and mind. Focus on low-intensity exercises and short routines that get your blood moving and your body limber. When working out, avoid anything that could present a fall risk if you're exercising alone.
At TerraBella Durham, we know there's more to your comfort and health than a morning exercise routine. Our lively community is a member of the Discovery Senior Living family of management companies, which ranks #1 in satisfaction among assisted living and memory care communities according to J.D. Power. Contact us to schedule a tour and see how we can bring joy to your golden years.