Advertising
Advertising

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]

Advertising

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.

Advertising

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

      Advertising

        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]

            Advertising

            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.

            7 Natural Memory Boosters That Actually Work for All Ages 9 Myths About the Aging Process You Can Definitely Ignore How to Help Nausea Go Away Fast with These 5 Fixes Exercise for Seniors: How to Improve Strength and Balance (And Stay Fit) The Best Way to Sleep to Relieve the 7 Most Common Ailments

            Trending in Physical Strength

            1 7 Best Lower Back Stretches for Relieving Pain 2 7 Beginner Yoga Exercises for Men to Increase Mobility 3 When Is the Best Time to Work Out? (Science-Backed Answer) 4 7 Digestive Supplements for Enhanced Digestion 5 13 Best Energy Boosting Foods to Help You Stay Sharp All Day

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on November 19, 2019

            20 Time Management Tips to Super Boost Your Productivity

            20 Time Management Tips to Super Boost Your Productivity

            Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

            If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

            1. Create a Daily Plan

            Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

            2. Peg a Time Limit to Each Task

            Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

            3. Use a Calendar

            Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

            I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

            Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

            4. Use an Organizer

            An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

            These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

            Advertising

            5. Know Your Deadlines

            When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

            But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

            6. Learn to Say “No”

            Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

            Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

            7. Target to Be Early

            When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

            For appointments, strive to be early. For your deadlines, submit them earlier than required.

            Learn from these tips about how to prepare yourself to be early, instead of just in time.

            8. Time Box Your Activities

            This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

            You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

            Advertising

            9. Have a Clock Visibly Placed Before You

            Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

            10. Set Reminders 15 Minutes Before

            Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

            You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

            11. Focus

            Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

            Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

            Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

            12. Block out Distractions

            What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

            I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

            When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

            Advertising

            Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

            13. Track Your Time Spent

            When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

            You can find more time tracking apps here and pick one that works for you.

            14. Don’t Fuss About Unimportant Details

            You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

            Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

            15. Prioritize

            Since you can’t do everything, learn to prioritize the important and let go of the rest.

            Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

            16. Delegate

            If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

            When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

            Advertising

            17. Batch Similar Tasks Together

            For related work, batch them together.

            For example, my work can be categorized into these core groups:

            1. writing (articles, my upcoming book)
            2. coaching
            3. workshop development
            4. business development
            5. administrative

            I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

            18. Eliminate Your Time Wasters

            What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

            One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

            While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

            19. Cut off When You Need To

            The number one reason why things overrun is because you don’t cut off when you have to.

            Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

            20. Leave Buffer Time In-Between

            Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

            More Time Management Techniques

            Featured photo credit: Unsplash via unsplash.com

            Read Next