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Change your lifestyle for the Better

Seniors strengthening their core-Exercising with Yoga at 90


Good Tips to Change Your Lifestyle for the Better

I’m 63 years old so that would make me a senior. Yoga truly is the best core strengthening exercise for seniors. Follow along for some good tips to change your lifestyle for the better. Gentle yoga for seniors is imperative for elderly to maintain muscle mass that goes away fast in our later years. Seniors strengthening their core, Exercising with Yoga at 90! You Got This!

There are so many variations of Yoga practices out there to choose from. Finding an instructor is half the battle, it is essential that you feel safe and have a good resonation with your instructor. Hatha is my favorite only because I have mobility issues (bad knees) and it’s gentle.  

How would you go about strengthening your core?

Here are some tips to get started

Start by sitting up in a char toward the end of the seat.

    1. Sit up tall. Imagine lengthening from the top of your head down through your hip’s eyes closed.
    2. With control, engage your lower abdominals and lift one knee up to about 3 to 4 inches if you can.
      Chair Yoga
                Chair Yoga to reduce pain & improve health
    3. Lower your leg.
    4. Repeat with your other leg.
    5. Start by do 6 to 8 lifts on each leg.

Strengthen your core to maintain your Independence

Exercises for seniors are great because they allow you to maintain strength without muscle damage and without causing pain. You can exercise 15 to 20 minutes a day and just a few times a day. You’ll see the results! If you have any good core strengthening exercise you use, let me know in the comments below. When I first started, I had sore muscles after my exercise regimen but found that walking it off helped.

Change your lifestyle for the Better

Now let me introduce yoga into your regimen. You might want to do some moderate aerobics, 150 minutes weekly and combine that activity with strength conditioning, balance and flexibility exercise. Sounds like yoga to me! The 3 exercises that strengthen your core are, The bicycle, The Russian twist and the towel plank knee-in. These are fundamental moves that will immediately start helping you achieve and maintain that strong core you’ve always wanted.

How long should a 65-year-old man hold a plank?

Senior yoga
Senior Holding a Plank

Always discuss an exercise plan with your doctor before starting your regimen. Most experts suggest anywhere from 10 to 30 seconds. Focus on doing multiple sets of smaller amounts of time. As you progress you may extend your plank for up to one or even two minutes, but don’t go beyond that. If you do the Plank, let me know how long and how many reps you do in the comments below. In order to be effective, it’s important to make sure you engage your core. Think of pulling your belly   button into your spine.

Keep your elbows directly under your shoulders. Hold your forearms parallel to one another. Keep your eyes toward   the ground slightly in front of you. You may also use your knees if you have back pain. If you could use a cool down, start with a yoga tree pose. Place your feet flat on the ground, positioned apart, bring your arms straight out to your sides and hold, you should feel a burning sensation. That means it’s working, and it will relieve back pain and stiffness.

Yoga and A-Fib
No Matter the Age
Yoga and A-Fib
Yoga and A-Fib

What is the gentlest Yoga?

  • Hatha Yoga is all about the basics in these slower moving classes that require you to hold each pose for a few breaths. In many studios, hatha classes are considered a gentler form of yoga. Hatha Yoga will typically involve a set of physical postures, yoga poses and breathing techniques. hatha yoga really means the physical practice of yoga (asanas as opposed to chanting). Hatha yoga now commonly refers to a class that is not so flowing and bypasses the various traditions of yoga to focus on the asanas that are common to all. 

Here’s What Gentle Yoga Class offers you,

  • Increased flexibility
  • Increased muscle strength and tone.
  • Improved respiration, energy and vitality.
  • Cardio and circulatory health
  • Protection from injury.
  • Maintaining a balanced metabolism.
  • Improved athletic performance.
    Regular Yoga
                Do Yoga, This is your purpose!
  • Weight reduction.

What is the purpose of Yoga?

To change your lifestyle for the better

Yoga and its purpose are to build strength, awareness and harmony in both the mind and body. Doctors of Osteopath or DO’s, focus on prevention by examining how your lifestyle and environment impact your health, rather than just treating your symptoms. Yoga is a great tool for staying healthy. Doctors are recommending yoga to their patients so why wouldn’t you trust it? Let me know how you feel about it, good or bad.

I want to thank you for stopping by my website and if you have any questions or comments feel free to leave them below. 

Wishing you good health!


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