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Published on July 11, 2018

Yoga Benefits for Men and Women Over 40 (And How to Get Started Now)

Yoga Benefits for Men and Women Over 40 (And How to Get Started Now)

It’s never too late. Whether you’ve hit middle age or your golden years, the benefits of exercise are profound.

But as we age, not all exercises offer the same benefits. High impact training like weightlifting and running can hurt our joints. The challenge then becomes to find an activity that we enjoy and that can improve our overall health, with minimal risk.

Yoga offers just such an opportunity. More and more research has shown that yoga is an excellent total body exercise for your body and your mind.

In this article, I’m going to quickly show you the yoga benefits, whether you’re in your 40’s, 50’s, 60’s, 70’s or 80’s. Then we’re going to show you how you can get started quickly and easily.

Amazing yoga benefits for men and women over 40

Here I’ll cover 6 benefits of practicing yoga:

1. Yoga improves strength

You don’t often associate Yoga with strength training. But you don’t have to look like a Mr. Olympia, nor do you have to train like one, to get the benefits of strength training.

Yoga uses many weight bearing exercises[1] like the plank, eagle (single legged squat) and the warrior pose which can create a burn with the best of them and improve muscles in your legs, core and shoulders for a great, low impact, total body workout. In fact, two of the five best exercises recommended for strength and balance are yoga poses![2]

2. Yoga increases flexibility

As we age, our muscles and joints get tighter and less flexible. We don’t need a scientific study to prove it. Just trying to tie our show laces, scratch our back or put on our socks is research enough.

Yoga offers a series of stretches for our legs, hips, shoulders, hands and back that have proven to improve muscle flexibility and joint range of movement. In fact, yoga has even been shown to reduce the pain associated with osteoarthritis.[3]

3. Yoga benefits balance

Whether it’s biking, gardening or hiking, maintaining balance is critical to being able to continue doing the activities we loved to do safely well into our adult life. It also helps us avoid dangerous falls.

Try a one legged tree pose, or a headstand and you’ll get a sense for how good yoga is for your balance.

4. Yoga is good for your heart

Studies show that yoga can possibly lower your heart rate, eases palpitations, improves symptoms of heart failure, improves blood pressure and lowers hypertension when you combine postures, breathing and meditation in your yoga practice.[4]

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Yoga is shown to have similar benefits as brisk walking or other similar cardio exercises.

5. Yoga is good for your bones

People in their 50’s and beyond face the challenge of lower bone density, which could, if left unchallenged lead to osteoporosis. The weight bearing nature of yoga exercise has consistently proven to benefit bone density and reduce the risk of osteoporosis in those over 50 years old – especially women. In fact, one study showed that doing just 12 minutes of yoga a day can reverse osteoporotic bone loss.[5]

6. Yoga reduces anxiety and sharpens the mind

Yoga was traditionally done as a preparatory exercise for meditation. It’s emphasis on breathing and focus on the task at hand have been proven to have benefits for the mind.[6]

Yoga has been shown to reduce stress, anxiety, depression, improve sleep, and enhance overall well-being. Give savasana a try and you’ll instantly see what I’m talking about:

How to get started

Starting yoga is easy! Nearly 10% of Americans, of all ages, currently do yoga, so you’re not alone.

I’d recommend you start out by taking a beginners yoga class with a qualified instructor. This will give you the opportunity to learn how to do each yoga pose with proper form, which is essential to get the maximum benefit from each pose and to avoid injury.

You should also take a yoga class that includes the full gamut of techniques like poses, breathing and meditation. Doing so will ensure that you maximize the physical, cardiovascular and mental benefits of yoga.

If you have any preexisting conditions like a sore back, arthritis, torn rotator cuff, ACL or MCL sprains etc, it’s important to tell your instructor in advance. A good instructor will be able to amend poses for you to avoid unnecessary or dangerous strain to affected areas that might aggravate your injury.

Where to do yoga

Yoga classes are available almost everywhere, from your local health clubs and gyms to YMCA’s, community and senior centers. You can also find stand alone yoga studio’s.

Sessions cost anywhere from $15-$20 at yoga studios. You might want to buy individual sessions at first to see if you like your instructor before committing to multiple sessions to get a volume discount.

If you’d prefer to be in a private setting, you can also get a private instructor to come to your house.

What type of yoga is best for you?

There are several types of yoga to choose from. We’d definitely recommend you do a yoga practice that includes poses, breathing and meditation, as opposed to a fitness session that includes some yoga poses.

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Hatha Yoga

    Best for beginners because of slow pace and introduction to basic techniques.

    Hatha yoga simply refers to all styles of yoga that are grounded in physical practice. A Hatha class generally teaches the basic physical poses. Hatha yoga classes are good if you’re starting out because they offer a classic approach to breathing and poses and typically go at a slower pace than some of the other styles. If a class calls itself hatha, it’s generally intended for beginners.[7]

    Bikram Yoga

      Best for beginners, people who want a sweat or those who like a set routine because of Bikram’s predictable routine.

      Bikram yoga is hot! The yoga studio is set to 105 degrees with 40 percent humidity.

      Invented by Bikram Choudhury about 30 years ago, Bikram yoga includes a series of 26 poses, with each one done twice per session. The heat is supposed to increase flexibility and suppleness.

      Bikram is one of the most popular types of yoga around, so its pretty easy to find. Just make sure you can stand the heat and stay hydrated!

      Ashtanga Yoga

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        Best for those looking for a more rigorous workout and a predictable routine and sequence of exercises.

        Ashtanga is rooted on ancient yoga. It’s a more defined and difficult style of yoga that has a set sequences of poses, where each movement is tied to a breath.[8]

        Ashtanga always performs the same poses, in the exact same sequence. It was popularized in the West by K. Pattabhi Jois in the 1970’s.

        Vinyasa Yoga

          Best for those looking for a high intensity workout because of its faster pace, of flowing from one movement into another.

          Vinyasa is a very fluid style of yoga, and probably the most athletic.[9]

          A variation of Ashtanga, Vinyasa coordinates movement with breath and you typically flow from one movement into the next, not staying n one pose for very long. It’s different from Ashtanga, in that there is no set sequence of movements.

          Iyengar Yoga

            Best for those with injuries and those obsessed with form and getting their poses right.

            Iyengar yoga is not afraid to use props, blocks, straps, walls and blankets to help you hit the perfect form with precision detail. The biggest difference between Iyengar and Vinyasa is that while there is no set sequence, each pose is held for a set period of time.[10]

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            Yoga equipment

            One of the great things about yoga is that you actually don’t need any equipment or special clothing.

            All you need are clothes that are either loose fitting or stretchy enough to allow you to do any of the poses without restriction.

            You may want a mat of your own eventually, but if you’re just getting started, often times studios provide one for you. Straps and pillows, if used, are also typically provided by studios.

            Yoga frequency

            If you’re just starting out, some yoga instructors suggest doing it everyday for 10-25 minutes, so that you can start to train your muscle memory for each yoga pose.

            That might mean you got to 1-2 classes per week, to make sure your getting good instruction on how to perform each pose properly, but then doing 10-25 minutes a day at home when you’re not going to the yoga class.

            As referenced earlier in this article, one study showed that doing just 12 minutes of yoga a day can reverse the effects of bone density loss.

            Then again, many instructors will tell you that doing just 1 class a week will have benefits to your health and state of mind.

            Summing it up

            Yoga is one of the fastest growing activities in the United States, with people of all ages enjoying its benefits to the health of your body and mind.

            A relatively low impact exercise, regularly practicing yoga, even for short periods of time, will improve your strength, balance, flexibility, cardiovascular health and your mind.

            With so much to gain and so little to lose, give it a try and see how it makes you feel!

            Featured photo credit: Pexels via pexels.com

            Reference

            More by this author

            Marc Felgar

            Marc Felgar is an aging, health & senior care expert focused on improving the lives of mature adults.

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            Last Updated on March 13, 2019

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            Have you gotten into a rut before? Or are you in a rut right now?

            You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

            Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

            1. Work on the small tasks.

            When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

            Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

            2. Take a break from your work desk.

            Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

            Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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            3. Upgrade yourself

            Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

            The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

            4. Talk to a friend.

            Talk to someone and get your mind off work for a while.

            Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

            5. Forget about trying to be perfect.

            If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

            Just start small. Do what you can, at your own pace. Let yourself make mistakes.

            Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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            6. Paint a vision to work towards.

            If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

            Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

            Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

            7. Read a book (or blog).

            The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

            Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

            Check out the best selling books; those are generally packed with great wisdom.

            8. Have a quick nap.

            If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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            9. Remember why you are doing this.

            Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

            What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

            10. Find some competition.

            Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

            Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

            11. Go exercise.

            Since you are not making headway at work, might as well spend the time shaping yourself up.

            Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

            As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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            Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

            12. Take a good break.

            Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

            Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

            Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

            Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

            More Resources About Getting out of a Rut

            Featured photo credit: Joshua Earle via unsplash.com

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