YOGA FOR SENIOR CITIZENS

Yoga practice has been an infallible practice to keep us healthy for thousands of years. There is no natural way to remain healthy other than yoga for senior citizens. It is clear from scientific studies that yoga for senior citizens raises more awareness than people of other ages and also promotes overall health.

With increasing age or old age, people who are less flexible can enjoy yoga practice more and more – and get even more amazing benefits.

Benefits of Yoga for Senior

The benefits of yoga for seniors can help improve posture gradually. While doing yoga, keep in mind that the diseases of the body are getting cured and the whole body is getting fit.

Yoga regenerates the cells of the body by strengthening our vital energy. Due to which the flexibility in the elderly body will increase, relief of pain, blood attack will be good and all the muscles and nerves of the body will be healthy.

Improve immunity: Doing yoga in both cases, whether seniors are healthy or not, will prove to be a profitable deal. The resistance system is better with yoga.

Improved physical flexibility: Regular yoga exercises strengthen the elderly body and strengthen muscles. It improves the sitting, standing, etc. of the body. (

Increase energy: A few minutes of yoga each day keeps you full of freshness and energy throughout the day.

Relieves body pain: It is common for older adults to often have problems such as spinal deformity, joint pain, or arthritis, in which case the practice of yoga acts as a pain reliever.

Enhances sleep quality: In older adults, lack of exercise, stress, hormone imbalance, body balance, or excessive drug intake can also induce insomnia. At the same time, if the elders do regular yoga, the mind is relaxed and relieved from stress, which helps in getting good sleep at night.

Apart from this, Practicing yoga gives the elderly a healthy feeling as well as a deep sense of satisfaction. Yoga asanas can make aging more enjoyable and self-dependent, increase memory and keep depression and other mood swings away.

Beginners Yoga poses For Seniors

By practicing yoga, the elderly can keep their old age more fun and self-reliant. There are some beginners yoga poses for senior men that the elders can perform easily.

1. Mountain Pose – Tadasana

Tadasana is the beginning level yoga for senior and elderly people, which can be done easily by standing on the yoga mat.

Tadasana Benefits For Seniors:

With this asana there is enough stretch in the spine, the body becomes flexible. Also helps you improve your posture and balance and the internal organs are strengthened.

How to Do

  • Stand with your feet on the floor, hip-width apart. If the elderly are unable to stand, then take support to the wall.
  • Keep your spine straight and your arms on top of the head.
  • With each inhalation, raise the hands.
  • Now try to raise your ankles slowly. This is not to be forced by the elderly.
  • During this, take support to the wall.

2. Diamond Pose – Vajrasana

The next pose in the yoga for the elderly sequence is the Vajrasana, which is the only posture that can be done after a meal, especially after lunch.

Vajrasana Benefits For Seniors:

This is a meditative posture, by doing this the body becomes strong and stable. Its practice helps in increasing digestive power. Gastric is illuminated, abdominal air disorders are overcome, the bone and shoulders are straight and blood circulation is done properly in the body. It also makes the leg muscles strong. Also, there is no problem with gas and constipation.

How to Do

  • First of all, bend the knees and sit upright on the toes. Use a thick blanket below for convenience.
  • Both toes should be close together and there should be a short distance between the ankles.
  • Keep the weight of the body on the feet.
  • Now place your hands on the thighs. The elderly hold their hands to the ground for the inconvenience.
  • The part above your waist should be straight. Take a long breath while sitting in this position for a while.

3. Cobra Pose – Bhujangasana

Bhujangasana is a lying-down posture, that can be practice easily by seniors. For convenience use the yoga bricks under the hands.

Bhujangasana Benefits For Seniors:

The kidneys get special benefits from this asana. The neck, shoulders and spinal cord are affected. Strengthens the tonsils and throat glands, causing puberty-less suppleness in the body. The back, chest, heart, shoulders, neck and muscles become powerful. Especially beneficial in heart disease.

How to Do

  • Lie on your stomach. Taking the feet outward, the heels should be clawed.
  • Touch the palms of the hand from the ground and place it along the chest.
  • Breathing with the help of hands first lift the neck and chest up, slightly above the navel.
  • Try to bend the neck and chest more and more, keep the vision towards the sky.
  • Stay in this position for a while.
  • Finally come back, exhaling.

4. Accomplished Pose – Siddhasana

Siddhasana is a very easy and useful posture. This is a boon especially for the elderly. Because it also has great significance from a spiritual point of view. It also provides salvation.

Siddhasana Benefits For Seniors:

There is no other posture like this posture. It is a boon for the elderly. Urinary disease is cured by this asana. The practice of this asana leads to quick attainment. This leads to renunciation and salvation of the world. It is a very useful asana for the elderly, both spiritually and physically.

How to Do

  • First of all, place a pedestal or a blanket in a clean place.
  • Sit in Sukhasana for a few moments. Control the breath.
  • Now attach the heel of the left foot between the testicle and the anus.
  • Keep the right foot in the penis root. If there is difficulty in keeping, then you can also put the foot on the front side.
  • Compress the chin and apply it in the throat.
  • Keep the body stationary and observe the erosion with a fixed vision.

5. Child Pose – Balasana

It is also known as Shashankasana. It is said that a person becomes a child after becoming old. Shashankasana is a very beneficial asana for all those elders. It is easy as well as useful.

Balasana Benefits For Seniors:

This is the practice of Supavajrasana. All veins come into a natural state. The body becomes relaxed. Irritation is over, the mind remains happy. Anger calms down.

How to Do

  • First of all, sit in the position of Vajrasana on yoga mats or blankets.
  • Breathing, move both hands up, keep the palms facing the front.
  • Then, while exhaling, bend from the back and place the forehead on the ground ahead of the knees.
  • The hands will also come together in the same position.
  • Keep breathing regularly, keep the body loose.
  • Wait for a while in this situation.

6. Butterfly Pose – Baddha Konasana

Buddh Konasana is a very simple yoga posture, anyone can do it. It is a good posture for beginners in yoga. Senior citizens can expect to see this pose often in their yoga routine.

Baddha Konasana Benefits For Seniors:

The practice of Buddha Konasana is very easy. A person of any age can do this easily. It gives a good stretch to the inner thighs and groin. It gives a good stretch to the hips, legs, ankles, and knees. This asana eliminates blockage in our mid-body and increases blood circulation. By practicing this, the hips get a good massage from both sides.

How to do

  • Sit on the ground in a Cross-legged position.
  • Now bend your feet from the knees and join the soles of your feet together.
  • At this time, your heels should be close to your pelvic area.
  • Try to gently lower your knees to the ground.
  • Tilt the upper body forward and place your forehead on the floor.
  • Stay in this posture for a while.

7. Tree Pose – Vrikshasana

This posture is very useful for the elderly, whether it is from both a physical or spiritual point of view. Vriksasana is a Sanskrit word. It literally means a tree, that is, a tree-like asana. In this posture, the body of the yogi makes the position of the tree.

Vrikshasana Benefits For Seniors:

If Vriksana is done for some time, it can help to make the spine flexible and strong. This makes the muscles flexible, which can strengthen the muscles, increase patience and endurance.

How to do

  • Stand upright on the ground.
  • Now bend the left knee and place the right foot on your right thigh.
  • During this time, your right leg should be straight so that you can maintain the balance of the body.
  • If the elderly are unable to balance, then stand with the support of the wall.
  • If you cannot place your leg in the part of the thigh, you can also place it below the knee.
  • When you are in this posture, keep breathing deeply.
  • Raise your hands above your head, and bring them into the ‘namaste’ posture.
  • During this time, your entire body should be stretched and the spine should be straight.
  • Stay in this posture for 30 seconds.

Research has found that practicing all Yogasanas requires breathing or focusing on a specific part of the body, which can be beneficial in improving the abilities of meditation and alertness.

Conclusion

Yoga for the elderly / Senior Citizens has been described, it is very easy and useful. Seniors must do them and take benefits from them. Through yoga, we not only achieve physical, mental fortitude, but it also leads to the development of a good personality.

Frequently Asked Question Yoga for Seniors

  1. Is yoga safe for seniors? Yes, yoga is generally considered safe for seniors, provided that it is practiced under the guidance of a qualified instructor who is knowledgeable about modifications and adaptations to accommodate any physical limitations. Seniors with certain medical conditions or injuries should consult with their healthcare provider before beginning a yoga practice.
  2. What are the benefits of yoga for seniors? Yoga can help seniors improve their flexibility, strength, balance, and mobility, which can help reduce the risk of falls and injuries. It can also help manage chronic pain, reduce stress, and improve sleep quality.
  3. What type of yoga is best for seniors? Gentle yoga, restorative yoga, and chair yoga are all great options for seniors. These types of yoga focus on slow, gentle movements, and modifications can be made to accommodate individual needs and physical limitations.
  4. Can seniors practice yoga if they have limited mobility? Yes, seniors with limited mobility can still practice yoga. Chair yoga and gentle yoga can be modified to accommodate physical limitations and can still provide many benefits.
  5. How often should seniors practice yoga? Seniors can benefit from practicing yoga as little as once a week, although practicing 2-3 times per week is ideal to see significant improvements in strength, flexibility, and balance.
  6. Do seniors need special equipment to practice yoga? Seniors can practice yoga with minimal equipment, such as a yoga mat, comfortable clothing, and perhaps a chair or yoga block to assist with balance and support. However, some seniors may benefit from using props such as blankets or bolsters to help modify poses and accommodate physical limitations.

Promoting Quality of Life

Quality of life is a concept that has many definitions, to date, there is no consensus regarding the meaning of the term. Given the concept’s multidisciplinary nature, it has been defined as a degree of satisfaction or dissatisfaction with life, and as dimensions such as health function, emotional response, economics, spirituality, and social support. Older people talk about the quality of life in terms of family relationships, social contacts and activities, general health, and functional status. Quality of life is “an individual’s perception of his or her position in life in the context of the culture and value system where they live and in relation to their goals, expectations, standards, and concerns. It is a broad-ranging concept, that incorporates a person’s physical health. Psychological state, level of independence, social relationships, personal beliefs and relationship to salient features in the environment (WHO)”

The quality life model includes:

1. Physical well-being and symptoms
(it includes functional ability, strength/fatigue, sleep/rest, nausea, appetite, and constipation)
2. Psychological Wellbeing
(it includes anxiety and depression. enjoyment/leisure, pain. distress. happiness. fear. cognition/attention)
3. Social Well-being
(it includes caregiver burden, roles, and relationships. affection/sexual function. appearance)
4. Spiritual Well-being
The WHO has integrated health and quality of life into a program called Active Aging. The program was designed to help people remain
independent and active as they age.

( to be continued—)

POSITIVE AGEING: FIND MEANING IN OLD AGE… CONTD

An affirmative mindset is essential for positive agers. Elderly who mature as they age develop qualities like insight, astuteness, common sense, shrewdness, wisdom and sagacity. Ageing does not necessarily ensure maturity. People who made the most contributions in their development and the development of others have acquired capacities through maturation. Maturation in old age involves applying existing qualities and skills to address challenges or age-related declines. Such elderly persons become better over time at addressing the issues of life. By way of learning new things or adapting to functional losses, they refine themselves.

 

To meet the age-related declines it is suggested that the elderly should develop the following characteristics :

 

1. Mobilize all possible resources

2. Make affirmative life choices

3. Cultivate flexibility

4. Focus on positives

 

Choose a strategy for managing your changing capacities as you age so that you can contribute to finding well-being and satisfaction in your later years. To improve yourself worth change your lifestyle and old habits.

 

· Do physical exercise regularly

· Eat nutritious and right food

· Try to be free from stresses

· Try new things

Continue reading “POSITIVE AGEING: FIND MEANING IN OLD AGE… CONTD”

FOCUS ON YOUR HEALTH PROMOTION & DISEASE PREVENTION

Health Promotion & Disease Prevention

Diseases of aging can be prevented through lifestyle modifications such as a healthy diet, smoking cessation, appropriate weight maintenance, increased physical activity and stress management. There are certain ways to decrease the risk of certain diseases such as heart disease, cancer and stroke, the leading causes of death in the elderly.

Health Promotion activities are those activities in which an individual can proactively engage to improve his or her health. The prevention activities may be classified as primary prevention, secondary prevention and tertiary prevention.

Primary prevention activities are those designed to completely prevent a disease from occurring such as immunization against pneumonia or influenza.

Secondary preventive efforts are directed toward early detection and management of a disease. For example, colonoscopy to detect small cancerous polyps. Tertiary prevention efforts are used to manage clinical diseases to prevent them from progressing or to avoid complications of the disease.

For example, beta-blockers are used to help remodel the heart in congestive heart failure.

Health Screening:

 Health Screening is a form of secondary prevention. For example screening test for disease like diabetes, which occurs frequently, is beneficial for the early detection of the disease. The screening tests should be relatively non-invasive and acceptable to the patients, cost-effective and available, and highly sensitive and specific. (For screening test it is suggested that you should take advice from the experts.).

Health Promotion Efforts:

A major focus of Health Promotion efforts for the elderly is to minimise the loss of independence associated with illness and functional decline. Multiple chronic illnesses are common in the elderly and cure is often an unrealistic and inappropriate goal. These chronic illnesses can lead to disability and dependency. Maintaining independence in activities of daily living ( ADLs) is an important goal for health-promoting activities.

The family caregivers need to focus on the following areas to promote health and prevent disability in the elderly members of the family.

      1. Physical activity,
      2. Nutrition,
      3. Quit smoking( tobacco use),
      4. Safety (prevention from Falls, and home safety and monitoring balance),
      5. Immunization (Annual flu vaccine, Pneumococcal vaccine)
      6. Depression
      7. Dementia

Self-Management

What can a caregiver do to encourage the elderly family member who is suffering from chronic diseases to adopt health-promoting behaviours and manage their chronic illness?

Five key elements of self-management programmes are:

    1. Problem-solving
    2. Decision making
    3. Resource utilization
    4. Forming a healthcare professional/ client partnership
    5. Taking action.

In the problem-solving phase, the elderly person may identify several barriers to initiating an exercise programme and then list strategies for overcoming each barrier, to arrive at a workable strategy. Decision-making helps the elderly with the information needed to make the decisions they need to be on daily basis.

Note: Indian Gerontological Association, provides a Chronic Disease Self- management programme (CDS MP). The course goal is to teach elderly patients to improve symptoms management, maintain functional ability, and adhere to their medication discipline.

The Self –management course is most effective in smoking cessation. Immunization, physical activity, weight control, arthritis, and diabetes.

(To be continued—-)

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GRAPEFRUIT DIET FOR WEIGHT LOSS & SLOWING AGING PROCESS

GRAPEFRUIT DIET FOR WEIGHT LOSS

Be specific in this New Year 2011 about your Diet plan; add some latest and new healthy & organic food which can lower down your weight and make you fit and smart. We have found out some new food for you. If you’re are planning to get a perfect zero figure this is the best choice food for it i.e. Grapefruit.

GRAPEFRUIT PLANTsExperts have researched that grapefruit is essential in a weight loss diet as it helps you to lose lots of unwanted calories along with making you feel healthy. This fruit is rich in proteins and minerals which belong to that of the citrus family. It looks like an orange but grows in clusters like that of grapes; therefore it gets the name of Grapefruit.

Enrich with Vitamin C and citrus grapefruit is a good source of dietary fiber, vitamin A, calcium, iron and potassium. Renowned for being low in calories, grapefruits also happen to be loaded with antioxidants that are believed to help slow down the aging process and protect against some diseases – including heart disease and cancer. The juice from a grapefruit was ranked among the juices highest in antioxidant activity.