6 Interesting Benefits of Yoga for Seniors

Photo credit: Rawpixel

 

By Karen Weeks

Karen Weeks – Elderwellness.net

karen@elderwellness.net

Yoga can be practiced by anyone at any point in their life. Participation in yoga has nearly doubled in just a couple of years as people have realized the powerful health benefits that it provides. If you’re a senior who is considering getting started in yoga, here are some benefits you may enjoy from your practice.

 

  1. Better dental health

 

There is a well-defined link between mental health problems, like stress and depression, and poor dental health. When you’re stressed out, your immune system is weakened and your gums are more prone to bacterial invasion. Antidepressants can also dry out your mouth, which can make it harder to wash food away from your teeth and gums. If you tend to grind your teeth when you’re stressed out, you can also have problems with your jaw. 

 

Yoga is an excellent activity to help relax you. You learn better breathing patterns as well as how to soothe your mind and body. These are good stress-reducing activities that have long-term effects. Despite yoga’s benefits for oral health, you should still find a dentist to visit if you have problems with tooth or jaw pain.

 

  1. Improved gut health

 

Changing diet and age can reduce the overall diversity of microbes in the gut, and this lack of diversity can make the body less healthy and responsive. Hyperbiotics explains that exercise can boost gut health by improving the gut microbiome. The gut microbiome is the collection of microbes that naturally live in our bodies and help us digest. Yoga is one easy exercise you can start, even if you haven’t exercised in a while. This physical activity will help you achieve a happier gut, which will help you feel happier overall.

 

  1. Healthier joints

 

Yoga can improve flexibility and joint health. When it’s paired with meditation, it can reduce stiffness. Part of this comes from learning proper alignment of the body, as well as learning how to modify poses that can help minimize pain in your body. Meditation helps you develop a greater awareness of the stiffness in your body and work on relaxing whatever might get stiff.

 

  1. Reduced blood pressure

 

Research has suggested that yoga and meditation as a possible way to alleviate mild problems with blood pressure. Yoga can be a light-intensity activity, which is great if you’re a beginner. Physical activity is recommended for people who have high blood pressure, and yoga can be a big part of that. It can also help your stress response which can impact your blood pressure. Yoga is a good combination of getting your heart rate up while also relaxing your body and mind.

 

  1. Better balance

 

Research has demonstrated that yoga can be a powerful way to improve balance and mobility in older populations. This is especially important in arming you against potential falls and bone breaks. Yoga has all sorts of poses that can help you gain strength and balance within yourself, such as “tree pose.” It will also help you improve your core strength, which helps your balance as well.

 

  1. Strong bones

 

A critical part of bone health is getting physical activity. Some activities are better than others when it comes to building and maintaining strong bones. Yoga is one of these activities, as you build greater strength in your muscles and bones, and you can do it all in a low-impact way. However, if you have low bone density, make sure you do alternatives to specific poses or avoid them outright, such as forward folds and spinal twists. Listen to your body, and avoid any pose that feels painful.

 

Where to Do Yoga

 

Now that you’ve learned all about yoga’s benefits, you may be interested in how to get started on your own yoga practice. The beauty of yoga is that it can be practiced in the comfort of your own home. You can access fitness apps on a fitness tracker or other device to learn yoga poses, or refer to YouTube exercise videos that are geared toward seniors. You may also find that during your at-home practice, you’ll want to enhance your yoga routine with additional exercises like stretches, chair exercises, and resistance training. Mixing up your exercises can help you stay motivated and improve workout performance.

 

If you’d prefer to practice yoga outside of the home, you can learn from a professional yoga instructor who can teach you how to do each pose properly. You can check out some yoga studios in your neighborhood; some may even offer classes specially suited for seniors. 

 

An important part of starting your yoga practice is modifying it to fit your individual circumstances. Start slowly, and focus on poses that you’re comfortable with. As long as you’re careful and comfortable with your progress, yoga is worth giving a try in your senior years.

Healthy Living Tips for Seniors on a Fixed Income

Please check out this fantastic article, written by Karen Weeks, which is full of tips on how to live healthy and strong as a senior on a fixed income!

by Karen Weeks – Elderwellness.net
karen@elderwellness.net


Image by Xevi Casanovas via Unsplash

As you get older, it’s more important than ever to make your health a priority. Unfortunately for seniors living on fixed incomes, a healthy lifestyle can seem financially impossible. Nutritious ingredients, fitness classes, and other healthy living resources don’t come cheap. When money is limited, it’s hard to find room in your budget.

Forgoing healthy habits may save money in the short-term, but it costs seniors in the long-run. A healthy lifestyle is one of the best ways to prevent chronic illness, and if you don’t take care of yourself, you’re more likely to develop health problems that are costly to manage.

That’s why it’s so important to adopt healthy habits now, no matter your budget. If you’re a senior living on a fixed income, these tips will help you stay healthy without spending a lot.

Eating Well

Learn how to grocery shop on a budget
If you look at the price of packaged organic goods, healthy foods can seem out of reach. Instead of worrying about organics, focus on eating a diet high in vegetables of any (and every!) type. If fresh vegetables are too expensive, frozen vegetables are just as nutritious without the sodium content of canned goods. Dried beans, whole grains, frozen fruit, canned fish, and eggs are more cheap and healthy foods. Avoid frozen meals. While they seem like a good value, most frozen dinners are high in sodium and saturated fat.

Make use of food assistance programs
If you find yourself skipping meals or eating poorly to save money, look into food assistance programs like the Supplemental Nutrition Assistance Program, the Senior Farmers Market Nutrition Program, and Meals on Wheels. Meals on Wheels is an especially helpful resource if you live alone and have trouble leaving your home.

Staying Active

Get cleared for exercise
It’s safe for most older adults to exercise, but it’s still wise to talk to your doctor. Your annual wellness visit is a good time to ask if you should take precautions before starting an exercise program. Keep in mind, however, that Medicare’s annual wellness visit doesn’t include a full physical. You may owe a copay if your doctor recommends bloodwork or other tests to clear you for exercise.

Exercise at home
There’s a lot of exercise seniors can do in the comfort of their homes. Basic strength and balance exercises, important for senior fall prevention, require minimal space and no special equipment. Use these 14 exercises from Philips Lifeline to get started.

Join a senior center
Do you prefer the camaraderie of group exercise? Senior centers offer tons of activities for older adults, including exercise classes like tai chi, yoga, and Zumba. Not only that, but all of a senior center’s services are available free or low-cost. No matter where you live, there’s likely a senior center in your neighborhood.

Getting Help at Home

Apply for the Assisted Living Waiver Program
If you need caregiving but don’t want to move into a nursing facility, consider assisted living. Under the Assisted Living Waiver Program, California seniors receiving Medi-Cal benefits can receive a reduced rate for assisted living. With facilities in California having a median cost of $54,000 annually, that’s a valuable benefit. However, not all facilities participate, so it’s important that seniors understand how to research assisted living facilities. Online search tools are a good place to start looking for a facility that meets your needs, but once you find one you like, you’ll need to check if it participates in the waiver program.

Get a roommate
Unfortunately, not every senior who needs help affording care qualifies for a waiver. If you could use help at home but don’t need nursing home-level care, consider a roommate. A roommate can be a housemate who splits the bills or someone who provides housekeeping and companionship in exchange for reduced rent.

Living on a fixed income forces you to get creative with your money, but it shouldn’t stop you from living well. If you’re having trouble affording the things you need to stay healthy, reach out to your Department of Aging and Adult Services to learn what resources are available to you.

How To Be As Prepared As You Can Be for Your Big Run

I am posting this a second time with links embedded in the article. What a great contribution by Jason Lewis!

– Written by Jason Lewis

Mike Tyson once said, “everyone has a plan until they get punched in the mouth.” For those about to compete in a major race, the logic still applies. Everyone has a plan for their run until they come face to face with some of the harsh realities of the race running. It can be hard, and you may face what feels like insurmountable obstacles. But if you prepare yourself properly, you can make sure you have the best chance possible to beat whatever punch – metaphorically speaking of course – comes your way. Here are some tips.

Know how to properly hydrate

If there’s one thing that any runner must know, it’s proper hydration. Dehydration lowers your blood volume and when you have lower blood volume your heart has to work extra hard to get blood (oxygen) to your muscles. Long story short, you can’t run your best when dehydrated. So, drink as much water as you can before, during, and after your runs?

Not exactly. Overconsumption can be an issue. For the most part, you should drink when you’re thirsty – no more, no less. Don’t overcomplicate things. Here’s a good resource on how to properly hydrate for certain types of runs.  

One big question is whether water is good enough, or should you hydrate with sports drinks. Both are true, actually. Water is fine, but there are some benefits to Gatorade. Sports drinks contain carbs (in the form of sugars) and electrolytes (which you lose when you sweat) – two things your body needs when participating in demanding physical activity.

Find a routine and stick to it

You should develop a routine surrounding your runs and keep it the same through training and through race day. Eat the same thing before, during, and after runs. Wear the same shoes and clothing. Get the same amount of sleep the night before. Listen to the same music. This routine, if you keep to it, will help your body and mind stay strong through the tough stretches.

Know how to treat common running injuries

Running puts a good amount of stress on your body – whether it’s trail running, city running, or even practicing in a gym or on a treadmill. If you run a lot, you’re going to get hurt at some point. There’s no getting around it. It’s vital that you know how to deal with sprains, scrapes, blisters, and more. The shorthand guide is to always ice a sprain, stretch a cramp, pressure a wound, and leave a blister intact. For more on this, check here.

Know why you’re running

Sure, you’re running for the exercise and the feelings of personal accomplishment. The runner’s high isn’t an unwelcome byproduct. But in the end, running is about a mentality – even a spirituality for some. Focus on how running gives you a mental boost and makes you a stronger person: push your self to achieve goals you never thought possible; give yourself a chance to find a stronger you through self-discovery; heal from a broken past; overcome seemingly impossible obstacles. As Jim Friedrich says in the article The Spirituality of Running, “What we do with our bodies manifests and expresses inner states, the sacred ground of our being. But bodily practices can also induce inner states.”

Whether you’re running for fun, a charity 5K or a marathon – the principles of proper running preparation are pretty much the same. If you know how to hydrate, deal with inevitable injuries, and stick to what you know works, you will have a good chance at succeeding in whatever you do. “Success” is whatever you want it to be – only you can decide your own criteria.
Photo Credit: Pixabay.com

ABOUT THE AUTHOR
Jason Lewis is passionate about helping seniors stay healthy and injury-free. He created StrongWell.org to share his tips on senior fitness.

How To Be As Prepared As You Can Be for Your Big Run

Those of you who enjoy running should definitely read this article!

I am delighted to share the following article which was written by Jason Lewis. Jason Lewis is passionate about helping seniors stay healthy and injury-free. He created StrongWell.org to share his tips on senior fitness.

Mike Tyson once said “everyone has a plan until they get punched in mouth.” For those about to compete in a major race, the logic still applies. Everyone has a plan for their run until they come face to face with some of the harsh realities of race running. It can be hard, and you may face what feels like insurmountable obstacles. But if you prepare yourself properly, you can make sure you have the best chance possible to beat whatever punch – metaphorically speaking of course – comes your way. Here are some tips.

Know how to properly hydrate

If there’s one thing that any runner must know, it’s proper hydration. Dehydration lowers your blood volume and when you have lower blood volume your heart has to work extra hard to get blood (oxygen) to your muscles. Long story short, you can’t run your best when dehydrated. So, drink as much water as you can before, during, and after your runs?

Not exactly. Overconsumption can be an issue. For the most part, you should drink when you’re thirsty – no more, no less. Don’t overcomplicate things. Here’s a good resource on how to properly hydrate for certain types of runs.

One big question is whether water is good enough, or should you hydrate with sports drinks. Both are true, actually. Water is fine, but there are some benefits to Gatorade. Sports drinks contain carbs (in the form of sugars) and electrolytes (which you lose when you sweat) – two things your body needs when participating in demanding physical activity.

Find a routine and stick to it

You should develop a routine surrounding your runs and keep it the same through training and through race day. Eat the same thing before, during, and after runs. Wear the same shoes and clothing. Get the same amount of sleep the night before. Listen to the same music. This routine, if you keep to it, will help your body and mind stay strong through the tough stretches.

Know how to treat common running injuries

Running puts a good amount of stress on your body – whether it’s trail running, city running, or even practicing in a gym or on a treadmill. If you run a lot, you’re going to get hurt at some point. There’s no getting around it. It’s vital that you know how to deal with sprains, scrapes, blisters, and more. The shorthand guide is to always ice a sprain, stretch a cramp, pressure a wound, and leave a blister intact. For more on this, check here.

Know why you’re running

Sure, you’re running for the exercise and the feelings of personal accomplishment. The runner’s high isn’t an unwelcome byproduct. But in the end, running is about a mentality – even a spirituality for some. Focus on how running gives you a mental boost and makes you a stronger person: push yourself to achieve goals you never thought possible; give yourself a chance to find a stronger you through self-discovery; heal from a broken past; overcome seemingly impossible obstacles. As Jim Friedrich says in the article The Spirituality of Running, “What we do with our bodies manifests and expresses inner states, the sacred ground of our being. But bodily practices can also induce inner states.”

Whether you’re running for fun, a charity 5K, or a marathon – the principles of proper running preparation are pretty much the same. If you know how to hydrate, deal with inevitable injuries, and stick to what you know works, you will have a good chance at succeeding in whatever you do. “Success” is whatever you want it to be – only you can decide your own criteria.

Photo Credit: Pixabay.com