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 17 Ideas to Get Motivated to Lose Weight Now 2 The Top Fad Diets That Are Actually Worth the Hype 3 25 Best Free Workout Apps That Make Your Home Workouts Easiler 4 12 Best At Home Workouts (No Equipment Needed) 5 How to Exercise at Home When Gyms Are Closed

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on June 2, 2020

            8 Reasons Why Goal Setting Is Important to a Fulfilling Life

            8 Reasons Why Goal Setting Is Important to a Fulfilling Life

            The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

            Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

            Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important”.

            1. Goals Guide and Align Our Focus

            It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

            But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

            Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

            Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

            “Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

            And what you will do with your talent largely depends on your focus.

            Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

            Advertising

            So, why is goal setting important? Because it gives you direction, alignment, and purpose!

            2. Goals Help You Avoid ‘Shiny Object Syndrome’

            Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

            You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

            Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

            Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

            So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

            3. Goals Turn Our Largest Goals into Manageable Steps

            A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

            But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

            Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

            Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

            Advertising

            So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

            4. Goals Encourage You to Take Action

            This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

            Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

            What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

            This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

            If you want to learn about some of the golden rules for goal setting that will help you set and achieve your goals successfully check out this article: How to Use SMART Goal to Become Highly Successful in Life

            So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

            5. Goal Setting Helps You Continually Improve

            This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

            What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

            The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

            Advertising

            Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

            So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

            6. Goal Setting Keeps You Accountable

            Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

            For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

            A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

            Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

            So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

            7. Goals Make You Feel Good

            Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

            Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

            Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

            Advertising

            If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

            So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

            8. Goals Help You Live Your Best Life

            I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

            Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

            Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

            There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

            Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

            So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest!

            Final Thoughts

            These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

            If I could leave you with something, it would be this:

            Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

            More Tips About Goals Setting

            Featured photo credit: Unsplash via unsplash.com

            Read Next