As we age there can be limitation on what workouts we should be performing in order to stay healthy. It may not be healthy to be doing heavy sets of weight lifting in your 80’s. But Yoga is one form of fitness that can be performed at any age and at any fitness level, just adjust the poses for your own capabilities.
Yoga can help you increase your strength through the use of holding your body weight in positions over a period of time. It can help increase your flexibility and ease the tension on your joints as well as providing a very relaxing atmosphere to unwind. Performing resistance training workouts can help you keep your muscle mass that most people lose with age.
WebMD has some recommendations for yoga poses for older people to try including:
Tree pose helps to improve balance, find Matthews says, which can help prevent falls.
- Stand with your legs together and your arms straight over your head, palms together.
- Raise your right leg slightly off the ground so that the toes are still on the ground and your heel is touching the inside part of your ankle.
- Balance for 20 to 30 seconds if possible.
- Repeat with the other leg. Hold onto something if necessary.
As you gain balance, draw your raised foot upward, resting the sole of your foot on the inside of the lower leg.
Eventually, work toward having your raised leg bent, with the foot resting on the inside of the opposite leg above your knee.
Any standing pose helps to improve bone density, Matthews says, while also improving lower body strength. “Not only do you strengthen, you get a stretch through your hips, groin, and inner thighs.”
- Begin with your feet hip-distance apart and your arms straight at your side.
- Turn to the right, and step your right foot out wide about 3 to 4 feet while keeping your heels in line. Turn your right foot out to a 90-degree angle.
- Inhale and raise your arms straight to the sides to shoulder height.
- As you exhale, bend the right leg until your thigh is parallel with the floor. Your left leg should be straight.
- Hold pose for up to 30 seconds while concentrating on your breath.
This move offers the benefits of a lunge, but with the added stability of the back leg remaining in contact with the ground.
- Stand with your legs hip-distance apart and arms at your side.
- Step the right foot forward and bend the knee until your knee is directly over your ankle.
- Your left leg is straight behind you with the knee or shin resting on the ground. Place a towel under your back leg if necessary.
- Press your hands or fingers into the floor to the side of your right heel.
- Keep your upper body lifted.
- Breathe for 20 seconds, and then return to standing and repeat with other leg.
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