Yoga for Older Adults
Reclaim Your Mobility
Yoga for Seniors in Macau
"Don't let age dictate what you can and cannot do." - Tao Porchon-Lynch -
Reclaim not only your mobility but also your self-esteem, vitality, and independence
We all agree that consistency in body movement and exercise enhances our physical and mental health no matter what age. However, if you are elderly, and find yourself in situations like recovering from an illness or injury, or haven’t moved your body in many years, it’s normal to feel hesitation to restart, fearful of hurting yourself. Instead of giving up the intent and continuing with a sedentary and inactive lifestyle, consider giving Chair Yoga a try. Surprisingly, this style of yoga offers an effective way for you to build flexibility, balance, and strength while seated in a chair! Chair Yoga has grown in popularity among seniors all over the world as it offers a safe, supportive, and accessible approach to yoga without the risk of injuries. This practice is appropriate for older adults of all ages, and individuals with limited mobility and physical challenges. Inactivity and a sedentary lifestyle can be a threat to your independence as you age and it can make you more vulnerable to many chronic health problems.
It can directly be associated with aging problems, such as stiffness, overweight, back pain, high blood pressure, anxiety, and insomnia. Inactive people tend to stay more at home, pay more visits to the doctor, and have more aches and pains than those who are active. My sessions with the support of a chair are a holistic program using gentle, safe, energizing body movements that can be done with ease, even if your mobility is limited. The program also includes breathing and relaxation techniques that will improve the quality of your life in many different ways. When I see your stamina, strength, and flexibility have gradually increased, I will add more exercise variety to help your development. If you commit sincerely and dedicatedly to the practice, I can assure you will see positive results very soon. I will be happy to discuss with you the details of the sessions.
Can Yoga help prevent Osteoporosis?
Osteoporosis and osteoarthritis have become a major health concern affecting individuals globally. Osteoporosis is described by low mass density on the bones or porous bones, and osteoarthritis is a degenerative joint condition that causes pain, swelling, and stiffness, affecting a person's ability to move freely. Osteoporosis is a silent disease, people with weak bones often have no symptoms, and it only manifests itself when a fracture occurs. Women over 50 are particularly vulnerable after menopause, due to the decline in oestrogen, a hormone that helps protect the bones. In people with osteoarthritis, being sedentary can begin a downward spiral where pain increases, leading to more inactivity which leads to greater discomfort and disability.
Studies have found that yoga prevents bone loss and helps grow bone mass (see studies). Yoga practice strengthens the bones and the muscles that protect the bones, improves balance and posture, and helps to reverse osteoarthritis. Yoga is not a cure, but practicing it regularly creates more space in the body and increases blood circulation, important for bone and joint regeneration. A safe and gentle yoga practice with bearing weight poses that put pressure on the bones (such as Triangle or Tree Pose) along with postures flow that lubricate and increase joint range of motion, are proven methods for reducing bone loss and joint stiffness.
Yoga for Osteoporosis and Osteoarthritis
If you plan to join yoga classes, it is advisable to consult your doctor before you start. It is important to always listen to your body. If you feel any sharp pain, instability, or dizziness, stop and inform the teacher.
WHAT TO EXPECT:
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Use the support of a chair and a wall for stability and safety
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Practice yoga postures with light dumbbells to improve musculoskeletal strength, joint stability, and increase the efficiency of the cardiovascular system
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Forward folds variations on the wall or chair to release stiffness accumulated in the lower back and sacrum.
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Practice one-legged poses to improve not only your balance to prevent falls but also your capacity to focus.
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Sequences to increase hip, knee, and shoulder joint range of motion to address stiffness and pain (Osteoarthritis)
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Gentle back bending like cobra or sphinx to strengthen back muscles and release tension in the lower back
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Practices that include leg raises, standing marches, and sit-to-stands, to strengthen your legs and hip flexors and increase hip joint mobility.
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Develop self-awareness. Learn how to understand better your body
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Breathing exercises to improve lung capacity, release tension in the body, and create more internal space
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Guided relaxation to restore your body and assimilate the benefits of the practice
Enrolling in yoga classes and practicing it one to two times a week, will make a very positive impact on the quality of your life and the goals you want to achieve. Private classes are the best way to start as I can dedicate my full attention to your specific needs and tailor-make the sessions to support your gradual development. Remember that regular and consistent practice is the key, if you want to see fast results. Contact me for more information.
