Austin Compton is Cleveland County’s Family and Consumer Science Agent with the University of Arkansas System Cooperative Extension Service. Contact Austin via email at acompton@uada.edu or phone at (870) 325-6321.
As we get older, our bodies get older with us. However, there are ways to reduce that effect and slow the aging down! These are healthy lifestyle habits, such as regular exercise! Research shows that a regular exercise program can improve mobility and balance, reduce fall risk, and help maintain functional fitness and quality of life. A well-rounded exercise program will include aerobic, muscle strengthening, balance, and flexibility exercises.
This publication focuses on specifically chair yoga to help improve balance, posture, muscular strength, and the ability to perform daily living activities. Yoga is a safe and appropriate form of exercise for most people; however, it is always important to talk with your doctor before implementing exercise plans.
The heart of yoga is the concept of respecting your body. When practicing yoga, be mindful of how your body feels and embrace your physical limitations. Focus on how holding a pose feels and discern between discomfort and pain. If there is pain, release the pose or don't go as far. Sitting in that discomfort range is good as it slowly strengthens and limbers your movements and your body. Always remember to be gentle with your movements when starting yoga practice, then gradually increase intensity.
Those with osteoporosis or osteopenia should follow some precautions. Osteoporosis weakens bone structure and increases the risk of bone fractures, so avoid bending forward from the waist. Instead, keep your back straight and bend from the hips. Also avoid extreme spinal twists as well as sit ups, abdominal crunches and toe touches.
To close out this article, here are some general tips in yoga that can help. Remember to breathe with your movements; this encourages your muscles and joints to relax and increase mobility. When in a neutral position remember to sit upright with your shoulders pulled down away from your ears and your head in line with your spine. Also align the knee over your ankle to avoid putting too much pressure on the front of the knee.
Credit to: Jessica Vincent, M.Ed. County Extension Agent - Family and Consumer Sciences; Lauren Copeland, B.S. Program Associate - Health; Lisa Washburn, DrPH. Associate Professor - Health.
Pursuant to 7 CFR § 15.3, the University of Arkansas System Division of Agriculture offers all its Extension and Research programs and services (including employment) without regard to race, color, sex, national origin, religion, age, disability, marital or veteran status, genetic information, sexual preference, pregnancy or any other legally protected status, and is an equal opportunity institution.