As we age, some physiological and psychological changes are bound to happen. While mentally and emotionally, we tend to get wiser with time (and experience), that’s not always the case with our physical body. Year after year, we notice ourselves losing the flexibility and muscle mass, endurance, and strength in our bones. Losing muscles and bone density is quite an unfortunate part of aging, but there are things we can do to improve and even reverse these changes. I am a big believer in weight bearing and resistance exercises. Retaining muscle mass and keeping our bones strong can make a huge difference in how we age! If we are proactive, we can avoid developing conditions such as arthritis, which is a result of bone inflammation. The good news is – yoga can help prevent or delay many of these conditions.
Yoga, in its essence, as well as its literal meaning, is all about celebrating the union of body and mind. We all have heard about the immense benefits of yoga for mental and physical health. You hear celebrities and hopefully friends touting its many health-promoting aspects – how yoga helps manage stress, balance emotions, strengthen muscles, increase mental and physical stamina, improve digestion, and promote sleep! And as menopausal women, lack of sleep or good quality sleep is all too common.
The academic literature is growing with every passing year as scientists are actively exploring the various benefits of yoga. As a result, there are more people practicing yoga today than ever in history. Yoga studios are everywhere, but you really can find great instruction online and practice in the comfort of your own home. (Safest bet under current conditions!) Order that mat and get on the down on that floor! I even found some moves you can do in bed!
Need some more convincing? Well, if you haven’t yet made this essential practice an integral part of your life, let me give you a few reasons to start!
Saves your muscles
After the age of 30, you begin to lose about 3-5% of your muscle mass per decade. This percentage goes up to about 8% per decade after the age of 40. While muscle loss (sarcopenia) is part of the natural aging process, it is mostly preventable and even reversible. Studies have shown that targeted physical activities can actually reverse muscle loss. Being physically active doesn’t just mean cardio and intense workouts – you have to use and stretch your muscles. The logic is simple – you will lose the muscles you are no longer using. Yoga is a great way to stretch and work all your muscles. Many yoga poses are very simple, but if you keep practicing daily, you will notice the definite ease of movement and flexibility that comes with it.
In a study named NAMASTE (Novel Approaches for Maintaining Muscles and Strength), consistent yoga practice, twice a week for a year, improved muscle retention in healthy women in the age group of 50-65 years. Participants also reported reduced body fat and better balance. In another 2015 study, a 12-week yoga program improved muscle strength, cardiovascular endurance, and flexibility of adults in the age group of 45-60 years.
Relieve menopausal symptoms
Menopausal symptoms are a result of sudden changes in hormones, especially estrogen and serotonin. Depletion of these hormones is responsible for symptoms such as vaginal dryness, painful sex, hot flashes, mood swings, sleep disorders, and depression. Yoga has a profound impact on all of our hormones. And since it also lowers stress – another culprit that aggravates hormonal imbalance, a consistent practice can help with many of these symptoms as well. In 2007, two studies (1, 2) suggested that restorative yoga poses can help with hot flashes and sleep disturbances during menopause. Another 2012 study also suggested yoga, either as a standalone therapy or in addition to hormone replacement therapy, for alleviating various menopausal symptoms.
Strengthens the bones
Yoga is also known to prevent the loss of bone density. A 2016 study that explored the effects of 12-minute daily yoga practice over the course of ten years found it to reverse the loss of bone mineral density in aging adults. The researchers also found the practice to qualitatively improve bone strength in patients who have reached the stage of osteoporosis. Osteoporosis is a medical condition commonly faced by post-menopausal women, in which the bones become very porous and are vulnerable to fractures. Another study in the same year also suggested the beneficial effects of yoga on post-menopausal patients of osteoporosis. Participants, who were in the age group of 45-62 years, practiced simple yoga poses like Surya Namaskar and Pranayama for six months, after which their bone mineral density significantly improved.
A holistic way to manage stress
The role of stress in accelerating the aging process is well-known and during these times, we are all dealing with TOO MUCH STRESS. There are many ways to reduce stress in your life, but the way yoga manages stress is very effective and more deeply-rooted than any other practice. Yoga and meditation are known to train your mind to stay calm even in turbulent times. When you are practicing a pose with slow and regulated breaths, that is exactly what is happening! You are training your mind to stay focused, controlled, and mindful of the immediate surrounding – all this while also stretching the most inactive muscle of your body. Yoga reduces stress in other ways as well. A 2018 study explained the various mechanisms by which yoga relieves stress, anxiety, and depression symptoms in women. It lowers cortisol levels,(which contributes to belly fat and a whole other host of serious conditions!) improves positive thinking, balances emotions, and promotes sleep. In addition, yoga can also increase serotonin levels, the hormones responsible for boosting your mood. And who can’t use a boost?
How to Get Started with Yoga
Set up a schedule: When it comes to yoga, consistency is the key. Set up a routine and try to practice at the same time every day. Try not skip a day. Find the time to do this FOR YOU! Remember – it’s not about time-availability, it’s all about priority. Make your practice a priority.
Get a coach: Yoga poses are simple, but they are also very specific and require detailed attention. It’s always better to start with some expert help. If yoga classes are not available, you can also ask a friend. (who is a regular practitioner) Again, online classes are also a good option.
Start small: Set realistic goals and start with short sessions of no more than 4-5 poses. Don’t expect hour-long sessions out the gate. Baby steps. With consistent practice, you can gradually increase it to 30-45 minutes or even longer.
Go easy: Don’t push yourself too hard in the beginning. If you are not comfortable with a pose, just skip it. Go for easy-to-practice poses and don’t try to hold for too long. The important thing is to START!
Restorative poses: It’s very important to include some relaxing poses like Child’s Pose (Balasana) and Corpse Pose (Savasana) in your daily practice. They are so easy that you won’t even realize you are exercising!
Breathing: This is the most important part of yoga. Breathe slowly, deeply, and mindfully throughout the practice.
If you are currently practicing, drop a comment and let us know how a yoga practice has benefited you!
NAMASTE!