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Yoga…

makes your body fitter, improves health and well-being

 Growing Old is the stage when you have more time for yourself, your family, for leisure, recreation and relaxation. However, it is also the time when you are more susceptible to some ailments that are linked to old age like Arthritis, rheumatism, incontinence, and High Blood Pressure. This raises the need for the seniors to stay fit and healthy during this age. Though the degeneration of the body also set some limits to the types of exercises they can do. This leads to the practice of milder forms of exercise such as jogging, bris walking, and even Yoga.

 Yoga is a form of exercise that adapts to your needs and abilities that it can be done even by Senior Citizens and Pregnant Women, and deals with your whole being. It makes your body fitter, the mind calmer and more relaxed. Yoga is also beneficial in the prevention and control of common health and emotional problems that is linked with Old Age. It helps you in becoming more in touch with yourself and your body enabling you to accept who you are and the state you are in which creates a positive approach in life.

 Some Yoga Asanas are designed to normalize your blood pressure and balance the Nervous System and are essential in the prevention of heart ailments and problems in the nervous system. The Breathing Techniques can make you feel refreshed and cleanses the air passages which can help prevent respiratory ailments.  

In practicing Yoga, know your body and respect its limits. Do not push yourself too hard in a pose. Yoga can only be effective if you practice it properly. The harder you try, the more you expose yourself to injury. Do not put more stress to your already stressed out body. Remember that Yoga aims to quiet the mind as you exercise the body. If you feel pain, stop what you are doing. The following is a Basic Yoga Session for the Elderly. You do not have to do all the poses, stop when you already feel tired.

 Yoga Session for OLDER ADULTS

 Kapalabhati

 Kapalabhati is a Breathing Technique used specifically for cleansing. If you have a lot of mucus in the air passages or feel tension and blockages in the chest it is often helpful to breathe quickly. This article will introduce you to this breathing techniques and show you its its benefits.

 We must be very careful with these techniques because there is a danger of creating tension in the breath. We may also become dizzy when we breathe rapidly; for this reason we always conclude the practice of Kapalabhati with some slow breaths. It is important not to breathe rapidly too many times, but after a few rapid breaths take several slow ones in which we emphasize the long Exhalation.

 One Round of Kapalabhati

(Cleaning Breath)

 Take two normal breaths. Inhale. Now exhale, pulling in your abdomen. Repeat twenty times, keeping a steady rhythm and emphasizing the exhalation each time. Then inhale, exhale completely, inhale fully and hold your breath for as long as you comfortably can. Slowly exhale.

 Double Leg Raises

 A Double Leg Raise is similar to a Single Leg Raise, only you will raise both legs. In doing this Yoga Pose, make sure that the full length of your back is resting on the floor and your shoulders and neck are relaxed. This covers the steps and guidelines on how to do this pos properly.

 This simple Yoga Exercise prepares your body for other Yoga exercises. It strengthens the abdominal and lower back muscles and is often used to come up into the Head Stand. Performing the Double Leg Raise trims the waist and the thighs. If your muscles are weak, you may find yourself arching your lower back or using your shoulders to help lift your legs. To get the most  benefit from this Yoga Posture, make sure that the full length of your back is resting on the floor and your shoulders and neck are relaxed.

 One Round of Double Leg Raises

 STEP 1: Lie flat on the floor.

STEP 2: As you inhale, raise both legs, keeping your knees straight and your buttocks on the floor.

STEP 3: Exhale and lower your legs. Repeat ten times. Make sure that your lower back remains flat on the floor while you bring the legs down to avoid any spinal injury.

Be sure to keep your lower back and buttocks on the floor. Once you can perform the Double Leg Raise without strain, lower your legs as slowly as possible and keep your feet an inch or so off the floor between raises to make your muscles work harder.

Wind Relieving Pose

The Wind Relieving Pose works mainly on the digestive system. specifically, it helps in eliminating excess gas in the stomach.

You may not be aware that a Yoga Exercise can relieve even the unwanted gases from your body. In the Wind Relieving Yoga Pose, the excess gas would be removed from the stomach and intestines, thus improving the digestive system.

This Yoga Pose will also tone and stretch your lower back.

 One Round of Wind Relieving Pose

STEP 1: Lie on the Yoga Mat.

STEP 2: Raise your left knee.

STEP 3: Wrap your hands around your left knee.

STEP 4: Raise your head towards your knee. Breathe, release. Repeat with the right leg. You can also do the rocking motion slowly with rhythm.

 Remember that while practicing the Wind Relieving Pose, resist the tendency to raise the lower back or buttocks off the ground and try to keep the leg that is on the mat straight. Aside from releasing unwanted gases from the intestines and stomach, the exercise will also massage the abdominal organs and the rocking motion will get rid of the stiffness in your spine.

 Good Nutrition

 What Should I Eat? Choose many different healthy foods. Pick those that are lower in cholesterol and fat, especially saturated fat (mostly in foods that come from animals) and trans fatty acids (found in some processed foods, margarines, and shortenings). Avoid “empty calories” as much as you can. These are food and drinks with a lot of calories, but not many nutrients—for example, chips, cookies,and sodas. Calories are a way to measure the energy you get from food. If you eat more calories than your body needs, you could gain weight.

HOW MUCH Should I Eat? The USDA suggests  small amounts from five major food groups every day. If you can’t do that, at least try to eat something from each group each day. Lower fat choices are best. Make sure you include vegetables, fruits, and whole-grain foods.

A woman over age 50:

1,600 calories, if her physical activity level is low

1,800 calories, if she is moderately active

2,000-2,200 calories if she has an active lifestyle

A man Over age 50:

2,000 calories, if his physical activity level is low

2,200-2,400 calories, if he is moderately active

2,400-2,800 calories, if he has an active lifestyle