Introduction
Yoga has become very popular in America. It has grown from being only available at “the most cutting- edge health clubs”(Lofshult, 2003, p.36), to being offered in many communities. Yoga has had to become accessible to “all fitness levels”(Lofshult, 2003, p.36), including senior citizens. This group of men and women ranging from 60 years of age and up are considered to be one of the most challenging groups to teach yoga to, but the potential benefits are worth the struggle.
Seniors Interest in Yoga
Yoga is “an attractive preventative and therapeutic option [for seniors]…in view of its nonpharmacologic nature and apparent benefit for strength and balance.” (Brown, Koziol, and Lotz, 2007, p.454). Practicing yoga could not only build physical strength and flexibility amongst senior citizens, but also help them emotionally (Carson, C.Krucoff, M. Krucoff, Peterson, and Shipp 2010). According to the article Teaching Yoga to Seniors: Essential Considerations to Enhance Safety and Reduce Risk in a Uniquely Vulnerable Age Group (2010):
older adults can be extremely receptive to the profound benefits offered on all levels-physical, emotional, mental, and spiritual. Unlike younger practitioners, who can become distracted by the desire for a shapelier body, older adults typically have a ripeness for the experience of ease and union (p.900).
The fact that the elderly may benefit more from yoga than younger practitioners seems to be truthful because most older people only hope to gain more mobility, while a younger crowd seems to be only interested in the vain aspects of yoga’s benefits.
“The great sages who originated the yogic practices thousands of years ago had never encountered artificial joints, canisters of supplemental oxygen, or prosthetic heart valves in large numbers of people who have reached extremely advanced age”(Carson, C.Krucoff, M.Krucoff, Peterson, & Shipp, 2010, p.900). Due to this information, the ancient yoga practice has had to be altered to fit the needs of an older demographic. Yoga classes offered to an older age group focus on “sedentary lifestyle, cardiovascular disease, and osteoporosis…the three areas that pose the greatest risk for older adults” (Carson, C.Krucoff, M.Krucoff, Peterson, and Shipp 2010, p.900).
Leigh Crews (2005) writes that the many of the benefits of yoga affect “the symptoms of arthritis, hypertension, and osteoporosis” (p.58), which are the most common ailments of seniors. Lamb lists these effects as: “decreased blood pressure, increased respiratory efficiency, improved musculoskeletal flexibility and range of motion (ROM), improved posture, increased strength and resiliency, improved immune function, decreased pain, improved somatic and kinesthetic awareness, increased steadiness, improved depth perception, improved balance, improved integrated functioning of body parts” (as cited in Crews, 2005, p.58). These benefits would lead one to believe that yoga can improve seniors’ “quality of life” (Kraemer & Marquez, 2009, p. 390). Despite the fact that they are plagued with age related illness, yoga gives them hope and vitality.
Yoga & Age Related Illness
Arthritis
Keller claims that the kinds of arthritis that most seniors suffer from “are rheumatoid arthritis and osteoarthritis” (as cited in Crews, 2005, p.58). Both types of arthritis affect the joints, and bones, which coincides with pain, and limited to complete loss of mobility (Crews, 2005, p.58). Sufferers often have difficulty partaking in exercise due to the pain of arthritis, but yoga offers sufferers both a form of exercise and relief (Crews, 2005, pgs. 58-59). Crews (2005) believes that:
Yoga promotes full-ROM movements, helping to restore flexibility and improve circulation to joints, thereby aiding in healing. Yoga also facilitates the release of endorphins, which promote a sense of well-being and can alleviate pain. Finally, yoga can help end the stress-pain cycle (in which chronic muscle tension creates stress, stress creates pain, pain causes more muscle tension etc.) that many arthritis sufferers experience (p.58)
Yoga may be able to delay arthritis’s demobilization (Crews, 2005, p.59). However, with benefit, may also come struggle (Crews, 2005, p.59). Staying in one pose, is more painful than “gently moving though a pose” for arthritis sufferers (Crews, 2005, p.59). At the same time arthritis patients will also experience severe pain when participating in a fast paced class (Crews, 2005, p.59). Yoga classes need to cater to the needs to these individuals, this relies heavily making the practice personalized to each arthritis patient (Crews, 2005, p.59).
Hypertension
Yoga is capable of also improving health amongst those plagued with hypertension (Chao, K. Chen, M. Chen, Hong, Li, & Lin, 2008, p.2635). Hypertension is common amongst older adults, and is dangerous, because “it causes the heart to work too hard, increasing the risk of heart disease and stroke” (Crews, 2005, p.59). The medical field is trying to prevent serious risks from this illness by prescribing medication to help regulate blood pressure (Crews, 2005, p.62). Along with “medication, diet and exercise” play a key role in managing hypertension (Crews, 2005, p.62).
According to Crews (2005), “studies have shown that yoga practices that incorporate breath work, guided relaxation, and meditation can reduce stress, which in turn can have a favorable impact on blood pressure” (p.62). In a six- week study by Cowen and Adams in 2005 amongst “26 healthy adults” yoga was found to lower blood pressure (as cited in Chao, K. Chen, M. Chen, Hong, Li, & Lin, 2008, p.2635). Simmarally, in “a 3-month yoga and meditation training programme…in a sample of 106 adults…decreased heart rate and increased maximum oxygen volume” were found (Chen, Huang Ting, & Tseng, 2006, p.433). These results contain crucial information in hope to improve the health of the hypertension population.
In relation to arthritis sufferers, people who have hypertension should also beware of fast pace classes (Crews, 2005, p.62). The reason being is because during faster movements, tension is put on the heart, which raises blood pressure (Crews, 2005, p.62). Yoga classes catering to the needs of hypertension should also avoid quickly moving the head, and head stands (Crews, 2005, p.62). During these positions, there is a short amount of time where the flow of oxygen to the brain is decreased (Crews, 2005, p.62). This will often cause those with hypertension to “blackout” (Crews, 2005, p.62). Yoga classes should eliminate specifically shoulder stands from the practice of hypertension patients. (Crews, 2005, p.62).
Osteoporosis
Osteoporosis “affects 55 % of those over the age of 50” (Crews, 2005, p.62). Osteoporosis affects bone growth, which causes them to be fragile (Crews, 2005, p.62). In the elderly, many experience falls due to the weakness of their bones (Crews, 2005, p.62). This causes them to be extremely cautious in fear that if they fall they could potentially break a bone, or forever injure themselves (Crews, 2005, p.62). Yoga maybe a source of relief for those with osteoporosis, because it invigorates the muscles, which reinforce the bones, and joints (Crews, 2005, p.62).
“Many people are unaware that yoga is a safe option [for those with osteoporosis] when performed carefully and with appropriate modification (Crews, 2005, p.62). It is important that those affected by osteoporosis are able to strengthen their spine (Crews, 2005, p.62). Yoga classes need to purposely incorporate poses to help them extend their spine (Crews, 2005, p.62). Such poses should “increase muscle strength around the spine”, which in turn should relieve most spinal tension (Crews, 2005, p.62). A common side effect of osteoporosis is the lose of movement in the hands (Crews, 2005, p.63). This side effect can dramatically alter ones life, because hands are an important tool in everyday life (Crews, 2005, p.63). Yoga courses also need to focus on “hand positions” in hopes to prevent this common side effect (Crews, 2005, p.63). If these needs of osteoporosis sufferers are not met in a yoga session, adverse side effects can take place (Crews, 2005, p.63).
Although osteoporosis victims need to gain strength in their spine, they must be careful to steer clear of moves that flex the spine (Crews, 2005, p.63). These moves “include forward bending poses, such as Uttanasana (standing forward bend); Knees to Chest; Seated Spinal Flexion; and Quadrupped Cat and Cow (Crews, 2005, p.63). Bone fracture is the potential risk of these poses on an osteoporosis patient (Crews, 2005, p.63). Teachers need to be aware of this fact, to warn those who have osteoporosis to not partake in any spine flexing poses (Crews, 2005, p.63).
Other Illnesses affected by Yoga
Besides these three common illnesses amongst seniors, yoga also impacts older adults with these other medical conditions: “multiple sclerosis (MS), chronic fatigue, fibromyalgia, and cancer” (Loftshoft, 2003, p. 36), as well as cardiovascular disease, depression, and “poststroke rehabilitation” (Chen, Ting, Tseng, & Huang, 2007, p.433). These illnesses also need special catering when it comes to partaking in a yoga class. Yoga is a great option for older adults to try in hopes to provide relief to their obstacles in life (Chen, Ting, Tseng, & Huang, 2007, p.433).
Quality of Life
According to the U.S. Department of Health and Human Services, “in 2002…the older population…in the United States of America…comprised of 12.3% of the total population…and is expected to increase by 20% by 2030” (as cited in Chen, Ting, Tseng, & Huang, 2007, p.433). “However, prolonged life expectancy does not ensure a good quality life” (Chen, Ting, Tseng, & Huang, 2007, p.433). Loss of health, and mobility play a key role in destroying what older adults’ lives once comprised of (Chen, Ting, Tseng, & Huang, 2007, p.433). Yoga gives hope to help them regain control of their life again (Chen, Ting, Tseng, & Huang, 2007, p.433).
In “a 4 month study of men and women aged 60 years of age and older illustrated that those who were randomized to a yoga group reported a perceived change in quality of life, including social, personal, and physical functioning” (Kraemer, & Marquez, 2009, p.391). The fact that older adults strive for a better life through yoga relates to much of what has been taught in yoga theory (Carson, C.Krucoff, M.Krucoff, Peterson, & Shipp, 2010, p.900). When claiming that yoga improves the quality of life amongst senior citizens, one might wonder what a quality life consists of. Yoga isn’t going to create miracles but it can improve difficulties in ones life.
` Yoga courses for seniors focus on breath, and balance (Carson, C.Krucoff, M.Krucoff, Peterson, & Shipp, 2010, p.900). They aim to “contribute to vitality, mood and alertness” (Carson, C.Krucoff, M.Krucoff, Peterson, & Shipp, 2010, p.900). Practices geared to the older population also aim “to build concentration and body awareness” (Crawford, Greendale, Huang, Karlamangla, & Seeger 2009, p.1570). All of these goals are key components in enhancing the lives of elders.
Many elders have noticed a reduction to their stress levels after partaking in a yoga practice (Guraraja, 2011, p.7). This is believed to be due to the relaxation techniques and meditation used in yoga courses offered to seniors (Guraraja, 20011, p.7). Seniors also enjoy the “socialization” and being amongst people with similar struggles, and hopes (Dehen, Flegal, Lawrence, Leyva, Haas, Kishiyama, Kraemer, Oken, & Zajdel, 2006, p.46). The idea of taking control on things they feel they have no control over is freeing to members of the senior population (Carson, C.Krucoff, M.Krucoff, Peterson, & Shipp, 2010, p.900). These are all reasons that yoga is able to improve the quality of life amongst older adults.
Conclusion
The life cycle is something that is unavoidable. However, in today’s society people are living longer due to medical advances. Many senior citizens wish to slow down the effects of aging, and illness without medication, or wish to prevent further complications while taking medication. Witnessing older members of my family struggle with the obstacles life has thrown their way, made me choose to study the effects yoga can have on someone of an older age.
After researching this topic, I have come to the conclusion that yoga is more beneficial to the elderly than the young. This is based on the mindset of older adults. I believe that younger people are more focused on their body than their mind. I further believe that older people focus more on their mind, because unlike their bodies it has not changed. With this said, I can repeat my thesis in hope that this paper has proved it to be true. Yoga has had to become accessible to “all fitness levels”(Lofshult, 2003, p.36), including senior citizens. This group of men and women ranging from 60 years of age and up are considered to be one of the most challenging groups to teach yoga to, but the potential benefits are worth the struggle.
References
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Dehen, Flegal, Lawrence, Leyva, Haas, Kishiyama, Kraemer, Oken, and Zajde. (2006). Randomized, Controlled, Six-month Trial of Yoga in Healthy Seniors: Effects On Cognition And Quality Of Life. Alternative Therapies, 12(1), 40-47. Retrieved on April 25, 2011 from EBSCO Database.
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