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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.

            How to Help Nausea Go Away Fast with These 5 Fixes 7 Natural Memory Boosters That Actually Work for All Ages The Common Causes of Sleep Problems (And How to Fix Them Fast) Getting Fit Over 40: The 7 Best Workout Routines for Beginners Yoga Benefits for Men and Women Over 40 (And How to Get Started Now)

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            Last Updated on November 20, 2018

            10 Reasons Why New Year’s Resolutions Fail

            10 Reasons Why New Year’s Resolutions Fail

            A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

            Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

            1. You’re treating a marathon like a sprint.

            Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

            If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

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            2. You put the cart before the horse.

            “Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

            3. You don’t believe in yourself.

            A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

            4. Too much thinking, not enough doing.

            The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

            5. You’re in too much of a hurry.

            If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

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            6. You don’t enjoy the process.

            Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

            The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

            7. You’re trying too hard.

            Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

            8. You don’t track your progress.

            Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

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            9. You have no social support.

            It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

            10. You know your what but not your why.

            The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

            Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

            Do you want to be fit so you can be a positive example that your children can admire and look up to?

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            Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

            Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

            Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

            • The more specific you can make your goal,
            • The more vivid it will be in your imagination,
            • The more encouraged you’ll be,
            • The more likely it is you will succeed (because yes, you CAN do this!).

            I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

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