Older adults say yes to yoga: through yoga, older adults can put the spring back in their step

Parks & Recreation, March, 2004 by Nanette Tummers, Frank Hendrick

America may be famous for chasing the fountain of youth, but the truth is we are getting older. The birthdays keep coming and activity choices keep decreasing. America needs lifelong fitness choices, and yoga is one activity that can be maintained into older adulthood. The fastest-growing segment of the population in the United States is the older adult. According to the U.S. Census Bureau, the older adult refers to those ages 65 and beyond. In 1900 the average life expectancy was only 49 years, while the life expectancy today is 76.9 years--a 45 percent increase. Advances in medicine have allowed more people to live longer but what about the quality of that longevity?

This increase in longevity combined with the Baby Boomer generation, who are turning 60 next year, will result in a phenomenon known as the "senior explosion." Between now and 2030, the proportion of people over 65 years of age will almost double. The urgent issue raised by this growing minority is that of maintaining independency and productive functioning. So much so that the United Nations, the "World Health Organization, and 37 countries have named the decade of 2000 to 2010 as the "Bone and Joint Decade." Annually, musculoskeletal conditions and injuries account for 102.3 million visits to a physician's office, 10.2 million outpatient hospital visits, 25 million emergency room visits, and 75 million medical procedures. All these adding up to an estimated cost of $300 billion.

The Surgeon General's Report on Physical Activity and Health indicated that, in general, older adults are much less active than younger adults. There are escalating health consequences associated with inactivity among older Americans including heart disease, osteoporosis, joint stiffness, and pain, all of which decrease mobility and the desire to move, while increasing the risk of falling. According to the U.S. Centers for Disease Control and Prevention (CDC), four out of 10 Americans aged 45-64 are sedentary; increasing to six out of 10 for those 75 and older.

Aging is an inevitable process with associated declines in physiological and functional capabilities. A concern for professionals who design programs for older adults is their loss of the muscle strength and the corresponding decline in functional capacity. Functional capacity is the ability to perform everyday activities such as getting up from a chair or walking. Adding to the problem of this decline in functional capacity is a sedentary lifestyle. Resistance training has been shown to effectively reverse or at least slow this loss of muscle strength, improve functional fitness, and reduce the risk of falls among older men and women.

This has important implications for older adults because, if the ability to perform activities of daily living becomes increasingly difficult, then the skills necessary to live independently can be compromised. For example, increased muscle strength and endurance resulting from resistance training could translate into an increased ability to perform activities such as carrying grocery bags, rising from a chair, bathing, cleaning, gardening or walking, activities that are carried out with ease by healthy younger individuals.

While the perceived quality of life is impacted by one's attitude, the inverse is also true. The relationship between being physically active and self-reported happiness has been established. Not only does being fit improve physical state, but it also improves mood and emotional state as well. Many older adults become very lonely and depressed as they age and if their moods could be improved through exercise, it would benefit them greatly.

There are many studies that support the benefits of exercise on life outlook, as well as social interaction. In addition, the research is slowly beginning to indicate that physical activity may improve memory, mental arithmetic and problem solving in older adults. This makes sense, as the brain is similar to muscle, if is it not used it will atrophy. For the brain to remain "fit," it needs challenges, like learning a new skill. Resistance training and yoga could provide the stimulus and challenge needed.

The recommended amount of exercise for adults has been established by the American College of Sports Medicine (ACSM). The ACSM first recommends that all individuals over the age of 35 undergo a medical examination and have their doctor's approval before starting a physical activity program. After such an examination, the ACSM recommends that the activities that older individuals participate in low-intensity activities that use large muscle groups. Some examples of these activities are walking, jogging or swimming. The recommended frequency of exercise for older adults is at least two to three times per week. This amount will result in a training effect, which if carried out over a long period of time will lead to improved emotional and physical wellness. Consistency is the key to maximize benefits and obtain results. Consistency also allows for the individual to become familiar with necessary movements resulting in improved safety.