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New research shows that yoga could also be nearly as good as moderate exercise for reducing the chance of heart disease. Photos: Thinkstock |
With its give attention to body, mind and breath, yoga shows promise for improving heart health.
The rise in popularity of yoga has fueled a parallel increase in research into this ancient practice. According to a recent survey, about 21 million people practice yoga within the United States. Fans cite increased flexibility and reduced stress as key advantages of standard exercise. Now, a review of 37 studies shows that yoga can also help reduce the chance of heart disease — perhaps as much as traditional exercise resembling brisk walking.
Lowers LDL and more
In her review, individuals who took yoga classes saw improvements in several aspects that affect heart disease risk. On average, they lost 5 kilos, lowered their blood pressure by 5 points, and lowered their harmful LDL cholesterol by 12 points. This review appeared within the December 16, 2014 issue. European Journal of Preventive Cardiology.
The studies within the review were diverse each when it comes to participants (who ranged from young, healthy people to older individuals with underlying health conditions) and varieties of yoga, which included gentler in addition to more vigorous forms. Doctors say that many types of yoga are less strenuous than other types of exercise. Plus, she adds, “It's easy to modify, which makes it perfect for people who might otherwise be intimidated by the idea of ​​exercise.”
Yoga: A Type and Teacher's ChoiceThe many types of yoga weave together three interconnected threads: physical postures called “asanas,” controlled respiration, and leisure and meditation to calm the mind. Many teachers incorporate a mixture of various yoga styles. If you're latest to yoga, search for a beginner or “gentle” class, especially for those who're over 65 or have a medical condition. The two hottest forms taught within the US, Hatha and Iyengar, are good selections for beginners. Hatha yoga involves gentle, slow, smooth movements with a give attention to coordinating your respiration with the movements. Iyengar is analogous but emphasizes body alignment and balance and uses supports resembling straps, blankets, and blocks. Another option is chair yoga, a gentler type of yoga that uses a chair to support sitting or standing. You can find classes at dedicated yoga studios in addition to health clubs, community or senior centers, and even hospitals. Costs range from about $15 to $20 per class. It is essential to seek out an experienced, trained teacher who understands your needs. The National Center for Complementary and Integrative Health offers suggestions for selecting practitioners. nccih.nih.gov/health/tips/selecting. |
Potential advantages
Performing different postures during a yoga session gently stretches and exercises the muscles, which is sweet to your heart and blood vessels. Activity also helps muscles change into more sensitive to insulin, which is essential for controlling blood sugar. Deep respiration exercises might help lower blood pressure. And mind-calming meditation, which calms the nervous system and reduces stress, may help individuals with heart disease.
Stretching is a very good approach to cool down after aerobic conditioning, but respiration and meditation also help, Cove says. “It's important to pay attention to your breathing during the strength training portion of recovery. And mindfulness and increased awareness through meditation can help you cope with the stress of your illness, eat more healthily, and sleep better.” It's all of your recovery,” she says.