1. Yoga may support heart health

Writing for Harvard Health Publishing, Julie Corliss, executive editor of the Harvard Heart Letter, covered a review that included researchers affiliated with Harvard Medical School. Adults who practiced yoga had lower blood pressure and LDL cholesterol, on average, than adults in groups that did not exercise. The studies used several forms of yoga and measured risk factors. They did not establish whether yoga prevented heart attacks or strokes (Chu et al., 2016; Corliss, 2015).

What interests me is that the research included gentler practices as well as more energetic ones. When someone asks me where to start, I like to hear what kinds of movement they already enjoy and what they would feel comfortable trying.

2. Yoga can help with balance and mobility

A review of yoga programs for adults aged 60 and older found modest improvements in balance and mobility. Those are skills we draw on throughout the day, whether we are turning in a small space or getting up to answer the door. The researchers called for more evidence on whether these improvements translate into fewer falls (Youkhana et al., 2016).

A newer review of 33 trials looked at adults aged 65 and older. The clearest findings were for walking speed and lower body strength and endurance when yoga was compared with education or inactivity. These abilities matter when you are getting up from a chair or walking across a room. The evidence for balance in that newer review was less certain (Loewenthal et al., 2023).

In class, I might offer a chair for support while someone explores shifting their weight. I give them time to find their footing and decide how much support they want. That choice can make the difference between watching and taking part.

3. Yoga may improve sleep quality

A separate review found that older adults who took part in yoga programs reported better sleep quality than those in inactive comparison groups. The studies varied in how they taught yoga and measured sleep (Sivaramakrishnan et al., 2019).

I like to leave a little time at the end of class for people to settle. Some close their eyes. Others keep them open. I invite people to notice how they feel before getting up and going back to the rest of their day.

Begin with a practice that feels right for you

My free Gentle Chair Yoga guide includes eleven illustrated movements and a quiet moment to finish with gratitude. Set aside about 15 minutes for the whole practice or choose a few movements to try today. If you prefer to practice with me, visit Classes and Workshops.

If we are looking to build strength and stay active as we age, the science points to making room for activities that challenge our muscles. That can include weight bearing movements that work against gravity and resistance exercises using weights, bands or our own body weight. For long term health, the World Health Organization recommends combining muscle strengthening with aerobic activity and, for older adults, making time for balance as well. Yoga is one part of how I like to move. I also make time to build strength (World Health Organization, 2020).