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

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.

The recommended intensity of exercise according to the ACSM depends on the individual. Especially with older adults, it is important to monitor heart rates throughout exercise to ensure that they are not over or under exerting themselves, which could cause injury or other physical harm. When dealing with the elderly population, it is important that they exercise in the first place. Modifications are necessary for the exercise program so that it is not too intense or intimidating for the individual, yet is still challenging enough to see improvements.

A research study at the University of Miami loomed at a resistance and yoga program for older men and women between the ages of 60 and 79 years. This study wanted to determine if doing moderate exercise consistently over a relatively short period of time (three times per week for six weeks) carried over into the ability to have a better quality of life. The good news is: it works! Yoga provided strength, endurance, flexibility and balance in an exercise program that translated into an increased ability to perform activities, the energy to do things and restful sleep. Yoga also teaches quality-of-life tools: breathing, stress management, relaxation, getting stronger, better balance and confidence, more flexibility; positive thinking and challenging oneself in a supportive and fun way.

Dorothy D., 76, of Miami Fla., who has been practicing yoga for three years says, "Yoga has allowed me to shift to an internal focus of self care and self responsibility. I used to exercise because my doctor and everyone else said it was good for me ... now I exercise because I love it!"

The newest trend in the fitness industry is "mind-body exercise." However, yoga, from the Sanskrit word meaning "to yoke" or" to "bring to whole," has been bringing the body and mind together for more than 2,000 years. Many westerners are confused with the vast variety of styles of yoga offered. Yoga is an ancient wellness program bringing together the whole person: the heart, mind, spirit and body in a state of equanimity. When we focus on only one of these areas, we are not balanced. Therefore, yoga is a system for educating the heart, spirit, mind and the body as a whole integrative unit.

As there are different styles of dance, there are many different styles of yoga with various results for the student. The style of yoga emphasized for the older adult is an active- or fitness-based form of yoga. This active yoga provides the traditional western model of a total fitness program with cardiovascular fitness, resistance training for muscle strength and bone health, flexibility for functional range of motion and relaxation in each class. Most American students, starting yoga, think only of the physical practice of postures or poses. However, yoga takes the students even further on their path toward a balance of emotional, intellectual, social, spiritual, global and physical wellness.

There is a need for park and recreation professionals to understand that yoga changes the traditional physical activity paradigm to one that is inclusive, individualized, non-competitive and enjoyable, and that yoga is not some new fad for older adults. An instructor at the University of Miami program comments, "Participants often report that yoga allows them to feel more balanced in their total fitness, that walking alone does not give them."

Scientific research concerning yoga for adults has shown it to be effective therapy for asthma, lipid profiles, anxiety, arthritis, blood pressure, cardiovascular issues, headaches, mood and hypertension, as well as pain, balance, body image, carpal tunnel, cognition, depression, epilepsy and zhormone levels. Currently, research is being conducted by the National Center for Complementary and Alternative Medicine, which is part of the National Institute of Health. A randomized, controlled six-month phase trial of yoga is being conducted with two separate cohorts: healthy elders and subjects with mild multiple sclerosis at the Oregon Health Sciences University/ Neurology, Portland, Ore. The study will determine if yoga intervention produces improvements on a broad attention battery that especially emphasizes attention control in healthy 65- to 85-year olds. To further understand the reported beneficial effect of yoga on its practitioners, it will also determine if there is a positive impact on measures directly related to yoga practice (flexibility and balance) as well as mood and perceived quality of life. The yoga intervention will consist of a yoga class meeting twice per week. Experienced yoga teachers who are supervised by a nationally known yoga instructor teach the class.

"Yoga for Life" is a senior yoga program at the Willimantic, Conn. McSweeny Regional Senior Center. Older adults there were hesitant about yoga because they thought they may not have the strength or flexibility to participate. Some were worried that it would be too "new age" or for urban yuppies. "Yoga for Life" was first introduced in the common room at the center to make it very visible. Volunteers were recruited to come try it out through announcements in the center's newsletter and flyers. The instructor was very personable and passionate about yoga but not over-the-top which made participants feel welcome and successful. A few simple yoga poses were introduced with many variations offered to make it individualized to emphasize, "this is your yoga."

The class typically begins with a breathing exercise to allow participants to make the transition from their day to their yoga practice. Correct breathing is the cornerstone and one of the most important skills taught in yoga. The breath is a clear barometer of effort. If a participant is not able to do the postures without getting out of breath or the breath becomes labored, this is a clear indication of the need to modify.

No matter your age, feeling out of balance can cause stress or exhaustion. Yoga teaches participants to focus on breath, thus bringing balance and equanimity to the body within a few minutes of starting. Therefore, the emphasis of yoga is not about "no pain no gain," instead focusing on intrinsic enjoyment. This is especially important, as instructors don't want to create additional stress to the body when they force participants to perform an exercise or allow their breathing to become scattered or constricted.

"Yoga for Life" was developed from more active styles of yoga, but the emphasis on modification to the individual was paramount. Often, older adults may become frustrated and discouraged when they are not able to achieve the end result--a specific posture. "Sometimes, because I am tired or because of my medications, I can't do what I did last week in yoga class. I keep remembering what our instructor says over and over: adapt to your needs!" says Josie R., 79, who has been enjoying yoga for two years.

It is imperative to give choices for modifications so there is an atmosphere of self responsibility to find a way to make the posture challenging, but not beyond a participant's limits. An example of this might be that a posture is demonstrated in degrees of difficulty as "a level A, or a level B," and if participants want to explore further they can commit to the full expression of a posture. What is best for the individual can change from day to day depending on variables such as rest, medications, hydration, and nutrition to name just a few. "Yoga for Life" is upbeat, fun and challenging, but emphasizes methods to allow the individual to take responsibility for choosing what is the best way to practice yoga and uses the yoga instructor as a facilitator.

Finding a yoga instructor to work with older adults requires someone who knows the foundations of yoga, and also has a passion about bringing this to the older adult population. Instructors who like to work with seniors, and are consistent and enthusiastic will create a successful program. A "Yoga for Life" yoga instructor reflects, "My participants reap the benefits of yoga so quickly because of their adherences rates, when you have a great program-they never leaver'

Older adults are a fantastic and eager target market but may need to see a yoga demonstration at their next health fair or luncheon with real older adults participating. Yoga may be especially appealing to older individuals who are unable or unwilling to engage in more intensive physical activities. This population appreciates quality programming and usually welcomes a healthy addition to their lifestyle. Older adults may never drink from the fountain of youth, but they can discover a yoga program that will surely make them feel young again.

NEED PROGRAMMING TIPS?

Try these helpful resources that are sure to get your older adult population moving:

Teacher training and workshops:

www, yogafit.com wwv.Yogasite.com wwv.yogaalliance.org

Articles and interviews about yoga:

The Yoga Research and Education Center www.yrec.org

Basic yoga poses and sequences: www.yogabasics.com

Monthly magazine:

Yoga Journal or online at www.yogajournal.com

Dr. Nanette Tummers is an Assistant Professor of Health and Physical Education. Dr. Tummers specializes in wellness programming including research on older adults and children's yoga. Dr. Frank Hendrick is an Associate Professor of Health and Physical Education and specializes in Community based recreation programming Both are faculty at Eastern Connecticut State University.