Yoga for Heart Health: Is It Worth Adding to Your Routine?
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Using yoga for heart health may improve your circulation while promoting relaxation. Adding low-impact fitness to your routine may also improve your overall health and longevity.
According to the Centers for Disease Control and Prevention, heart disease is the leading cause of men and women in the US. About one person dies from cardiovascular disease every 34 seconds. In 2023 alone, 919,032 people died from cardiovascular disease.
Yoga for heart health may improve your blood circulation and breathing. It could promote relaxation, reducing stress and your risk of cardiovascular disease.
What is the connection between yoga and aging, and what are the benefits of gentle exercise for seniors? Read on to find out as you enhance your retirement in Houston, TX!
Can Yoga Cure Heart Palpitations?
Yoga may benefit heart palpitations if they're caused by stress or anxiety. Try other calming activities like mindfulness or meditation.
Cease other activities that may cause heart palpitations, like:
- Drinking alcohol
- Smoking
- Working out too vigorously
- Eating rich or spicy foods
- Drinking caffeinated beverages
If you have heart disease or an abnormal heart rhythm, consult a doctor. They may recommend surgery, medication, or a procedure. Prevention tips for heart palpitations include:
- Biofeedback techniques
- Guided imagery
- Yoga or tai chi
- Adjusting your diet
- Exercising regularly
- Controlling your blood pressure and cholesterol levels
- Avoiding foods and activities that trigger palpitations
- Avoiding tobacco or nicotine products
- Limiting the amount of caffeine in your diet
What Yoga Is Not Advised for Heart Patients?
Some yoga poses can put a strain on your heart. Yoga poses to avoid for your heart health include:
- Chakrasana (wheel pose), which can increase blood flow and put pressure on the heart
- Halasana (plough pose), which can strain the heart by forcing blood circulation against the force of gravity
- Viparita Karani (simple inverted pose), which can put an extra load on the heart while increasing blood circulation
- Sirsana (headstand), which strains the heart to push blood throughout the body
- Sarvangasana (shoulder stand), which requires the heart to pump more vigorously against gravity
- Karnapirasana (ear-closing pose), which increases blood pressure
The Benefits of Yoga for Heart Health
According to a study published in the National Library of Medicine, yoga may help:
- Detoxify the body
- Mitigate chronic fatigue
- Enhance endurance
- Improve organ and immune function
It may also benefit patients with chronic conditions, including:
- Depression
- Anxiety
- Stress
- Arthritis
- Low back pain
- Allergies
- Cancer
- Asthma
- Acid peptic disease
- Irritable bowel syndrome
- Migraine
- Metabolic syndrome
- Diabetes mellitus
- Cardiovascular diseases
Yoga could be especially beneficial for primary and secondary prevention of cardiovascular diseases.Here are a few benefits of yoga for heart health.
Relieves Stress
Chronic stress may increase your risk of:
- High blood pressure and heart attack
- Rapid breathing and shortness of breath
- Pounding heart
- Heartburn
- Headaches
- Depression and anxiety
- Insomnia
- A weakened immune system
- Tighter blood vessels (raising your blood pressure)
- Stomachaches
- Tense muscles
Cortisol, the stress hormone, is associated with an increased risk for inflammation, cardiovascular problems, and mental health conditions.Yoga may help relax the mind and body.
Yoga practices include deep breathing exercises and narrowing your focus. Yoga may help you manage stress that can otherwise compromise your cardiovascular health.
Participating in yoga classes can help you connect with your local community. Find friends through your senior living community's events and activities calendar.
Maintaining friendships can reduce loneliness and social isolation. Both could increase your risk of heart disease.
Strengthens the Heart
Developing a yoga practice may help lower your:
- Heart rate
- Blood cholesterol
- Blood pressure
- Blood glucose levels
Blood measurements and waist circumference are signs of heart disease. In one study, middle-aged adults with metabolic syndrome who practiced yoga for three months improved these risk factors.
In another study, people who attended slow-paced yoga classes twice a week reduced their frequency of atrial fibrillation episodes. Another study reports that patients with heart failure who attended an eight-week yoga program improved their exercise capacity and quality of life. They exhibited lower blood levels of markers for inflammation (which can increase your risk of heart disease).
Exercise
Senior stretching may help improve your:
- Blood flow
- Balance
- Strength
- Flexibility
Improving these health factors may improve your mobility. Maintaining your independence as you age may enhance your quality of life.
Yoga may help relieve back pain. Try the cat-cow pose to ease your pain and improve your mobility.
Gentle yoga may help ease discomfort due to swollen joints, especially for people with arthritis. It could help relax you, leading to low stress and better sleep. This can boost your mood and energy levels, allowing you to better enjoy your retirement.
Explore your senior living community's fitness program for exercise classes, including yoga. Getting regular exercise can improve your mental, physical, and emotional wellness.
Frequently Asked Questions
Which Yoga is Best for Heart Health?
Yoga exercises that can lower stress and improve the heart's well-being include:
- Tadasana (mountain pose)
- Utkatasana (the chair pose)
- Virabhadrasana (warrior pose)
- Uttanasana (standing forward bend)
- Vrikshasana (tree pose)
- Padangusthasana (big toe pose)
- Setu Bandhasana (bridge pose)
- Sukhasana (easy pose)
- Adho Mukha Svanasana (downward dog pose)
- Paschimottanasana (seated forward bend)
- Bhujangasana (cobra pose)
- Trikonasana (triangle pose)
These poses focus on deep breathing, relaxation, and mindful movement. They may help improve your circulation, which may help reduce your risk of coronary artery disease.Yoga may also help you control high blood pressure, potentially minimizing heart problems.
What Is the Fastest Way to Improve Your Heart Health?
There's no one fast way to improve your heart health. However, heart-healthy habits that may help include:
- Eating fruits, vegetables, and whole grains
- Consuming healthy protein sources
- Balancing your calorie intake with physical activity
- Eating minimally processed foods
- Reducing your consumption of added sugars
- Reducing your salt intake
- Limiting alcohol consumption
- Exercise regularly
- Get enough sleep
Consult a doctor for personalized tips to improve your heart health. They can help you identify lifestyle changes that may improve your heart health and longevity.
Add Low-Impact Fitness to Your Routine
Using yoga for heart health could lower stress, strengthen your body, and improve your longevity. Remember, you can find classes through your senior living community.
Copperfield Estates Senior Living is offering newly renovated apartment homes and independent living with supportive services. Enjoy restaurant-style dining, in-house activities like painting and bingo, or exercise classes like yoga. Contact us now to schedule your tour.