Yoga is under-valued as a prevention strategy for accidental falls among older adults. On October 21, I will be giving a presentation on yoga for falls prevention at the 40th Annual Scientific and Educational Meeting of the Canadian Association of Gerontology.
I will discuss yoga as a unique option for older adults to engage in exercise, which has been established as an effective intervention to reduce many risk factors for falls, particularly musculoskeletal impairment implicated in balance impairment. Yoga is easily adapted to older adults and can offer as many benefits as other types of exercise.
Through breathing techniques, meditation, asanas (physical poses), and progressive muscle relaxation, yoga offers the following benefits, all of which have been shown to reduce the risk for falls among older adults:
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increased range of motion of muscles and joints
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increased muscular strength, endurance, and flexibility
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increased spinal flexibility
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better posture
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better sleep
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increased feelings of self-efficacy and personal control
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decreased feelings of depression
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enhanced cognitive functioning, including increased attention
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increased ability to engage in activities of daily living
Yoga is a truly biopsychosocial intervention, reducing risk factors for falls on a number of different levels, as well as slowing the aging process and improving overall quality of life.
A gentler form of yoga is becoming increasingly popular among older adults: chair yoga. In this form of yoga, the mat is replaced by the chair, offering increased accessibility, stability, and safety. Chair yoga offers many of the benefits as ordinary yoga, including reduced risk for falls. It is appropriate for older men and women of all abilities, including those with physical limitations and restrictions. It is also safe and helpful for those with a wide range of health issues, including conditions that are known to increase risk for falls (e.g., hypertension, dizziness, and osteoporosis).
