Fitness for Women Over 40? Consider Yoga

Hi Ladies,

Are you searching for ideas on fitness for women over 40? Well don't laugh or scoff but have you considered yoga? Bear with me on this. At one time yoga was the only exercise singer Madonna used for fitness, according to reports.

If you're over 40 and have not exercised since high school, you won't be able to do the strenuous yoga that worked for Madonna. I am not talking about that kind. There are other types of yoga and I want to discuss the one for over 40 adults.

I discovered yoga about ten years ago and will never give it up. It keeps me quite limber, flexible and the breathing helps supply all of our body cells with well-needed oxygen among other benefits.

So, what exactly is yoga anyway? It is a series of stretching and breathing exercises. Yoga postures involve bending, twisting and holding body positions in a specific way. Most yoga postures and exercises do not involve very much movement which is perfect for fitness and women over 40.

How is it done? You can learn yoga from an instructional video, as I did but the best way to start is in a class. They can be found at health clubs, senior centers, YMCA's, YWCA's, community centers, recreation centers, community colleges and some retirement centers.

Check with your healthcare provider before starting a yoga program. Be sure to tell your instructor about any health problems you have before you begin exercising.

A typical session includes breathing exercises, body postures, and meditation. As you assume the various postures, you should move gently, without jerking or bouncing. Breathing techniques are very important. You will focus on exhaling during certain movements and inhaling during others. You should be comfortable throughout the session and should leave with both body and mind relaxed.

You should wear loose, comfortable clothing so you can move easily. You can exercise on a special "sticky mat" to help prevent slipping or you can use a blanket or towel for the same purpose. (I tried to wear footies or socks but they slid off) It is recommended that you practice yoga barefoot. Regular practice (20-30 minutes each day) is recommended. For comfort's sake, always practice on an empty stomach.

What are the benefits of yoga? It offers many fitness and health benefits. It may improve coordination, posture, flexibility, range of motion, concentration, sleep and digestion. It can also:

* Increase the efficiency of the heart * Slow the respiratory rate * Improve fitness * Lower blood pressure * Help you relax and reduce stress.

After learning how to do the basic postures without causing injury, you can do yoga at home when it is convenient for you. Yoga requires very little equipment.

Are there special concerns for over 40 adults? Check with your healthcare provider first if you have arthritis, a slipped disk, heart disease or high blood pressure. Although yoga may lower high blood pressure, certain postures must be avoided. You should avoid yoga completely if you've had a recent back injury or surgery.

Our bodies change as we get older. You may suffer from aches and pains in the joints. You may have very poor awareness of your own breathing processes. Medicines may have unpleasant side effects, such as loss of balance, fatigue, or confusion. The body becomes less supple. Healing takes longer. Muscular strength declines and weight may increase, making getting around more difficult and tiring.

Look for a yoga teacher who has experience with fitness for over 40 adults. Certain postures should be avoided completely:

* No full head rotations, just gentle neck movements forward, backwards and sideways * Never bring the head down lower than the heart in standing poses * Avoid shoulder stands or headstands if you have glaucoma or a hernia.

Other poses should be modified to avoid injury to the back or knee joints:

*Movements for the abdomen should be done with careful attention to the back. For example, the raised leg pose can be done one leg at a time. Raising both legs together is not recommended.

*The poses can be modified so that they are done sitting on the floor rather than in a deep squat.

Certain yoga postures can be especially helpful for older adults:

* The anti-rheumatic movements are very powerful for older adults. These movements can be done either sitting on the floor or sitting on a chair. You can hold on to the back of a chair for the standing postures.

* Exercises to strengthen the pelvic floor are also very important to help with bladder control and anal spincter control.

Yoga routines can be modified based on your age, athletic ability or physical challenges. Yoga can help reduce stress, helps increase muscle strength and balance and makes it easier to move. This helps to prevent falls. People who exercise regularly feel better, which is good for any chronic disease.

Before beginning any exercise or yoga program, talk with your healthcare provider to make sure it is right for you.

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