Post-Menopause Fitness: How Chair Yoga Can Help ?

Understanding Post-Menopause Fitness

Before we begin to find answers for chair yoga and post-menopause benefits, it is essential to understand the changes you experience during menopause. Of course, you may all know that the significant change during menopausal transition is the decline in oestrogen levels. This decline can affect your body in many ways. Some of them are;

• Decline in Muscle Strength — Oestrogen helps maintain muscle strength in your body. A decline in oestrogen levels can make you weak.
• Weakened Bones - Another role oestrogen plays is to maintain bone density. During menopause, the bone density gradually decreases and can make you weak.
• Slower Metabolism - Low oestrogen levels can also slow your body's metabolism. This delays the body's process of burning calories and increases your chances of putting on weight.

If you wonder if chair yoga can address all these changes in your body, the answer is yes. Here's an explanation of how.

Regular exercise after menopause is like a magic potion. Staying fit and energetic can keep all the above problems at bay. Exercise can help you maintain muscle mass and bone density. When your muscles and bones get proper attention, they remain healthy even during the transitional phase. Exercise can also prevent the slowdown of your metabolism. Thus, weight gain due to poor metabolism can also be out of your concern. 

We can understand why this question may be on your mind right now. It's natural to wonder why chair yoga is necessary when there are so many other types of exercises. Please read on to find out.

Why Choose Chair Yoga?

Working out in your 50s is different from working out in your 20s. Menopausal women usually suffer from health issues like joint problems. To find out the best exercise after menopause, we must also consider the preference factor. 

Regarding an exercise you can stick to in the long run, chair yoga is a perfect option.  It can also address your joint problems. Moreover, choosing chair yoga has its own set of benefits. 

• Easy on the Joints: There is no need for complicated floor poses or exercises that might stress your joints. Chair yoga keeps you seated or uses the chair for support.
• Target Important Muscles: Never judge a book by its cover! Like traditional yoga, chair yoga poses target important muscle groups in your legs, core, arms, and back, helping you maintain and build strength for everyday activities.
• Finding Your Balance: Staying balanced becomes even more critical as you age. Chair yoga incorporates exercises that can improve your stability and coordination, reducing your risk of falls.
• Flexibility for Life: Remember how easy it was to reach that high shelf in your 20s? Chair yoga includes gentle stretches that increase flexibility, making everyday movements easier.
• More Than Physical: Chair yoga can help you reduce stress, improve sleep, and leave you feeling energised and optimistic.

One of the best things about chair yoga is that it is incredibly versatile! You can customise the poses to suit your unique needs and comfort level. If you're feeling stiff, you don't have to push yourself too hard. Adjust the stretch to a level that feels more comfortable for you. If you need extra support, you can always use the chair to help you balance. The most important thing is to pay attention to your body and move in a way that feels good and safe.

Want to try chair yoga now? Below are some easy chair yoga poses you can begin with. Scroll down to check those out.

3 Chair Yoga Poses You Can Begin With

The following are three beginner-friendly chair yoga poses you can try. Take the first step to your fitness today.

1. Seated Arm Raises for Strength and Posture

This chair yoga is a simple yet effective exercise you can do from the comfort of your chair to strengthen your arms and improve your posture.

How to Perform?

• Sit straight in your chair and look forward with your feet flat on the floor and hip-width apart.
• To activate your core, gently pull your belly button towards your spine. 
• Raise your arms to the sides, reaching your fingertips towards the ceiling. Imagine lengthening your spine as you reach.
• Please take a deep breath and hold it for a moment. Then, gradually lower your arms to your sides in a slow and controlled manner.
• Repeat this exercise 5-10 times.

2. Seated Spinal Twist for Flexibility and Stress Relief

If you crave a flexible spine, then a gentle twist is a great way to start with. This exercise also relieves stress and promotes relaxation.

How to Perform?

• Sit upright in your chair and keep your feet firmly planted on the ground.
• Twist your torso to one side, reaching your right arm over the back of the chair for support.
• Gently gaze over your right shoulder, feeling a stretch in your back and chest. a
• Hold for a breath or two, then repeat on the other side.
• Aim for 3-5 twists on each side.

3. Seated Side Bends for Flexibility and Core Strength

Are you looking to enhance your flexibility and core strength? Then add seated side bend to your blend of chair yoga exercises! 

How to Perform?

• Make sure you sit up straight in your chair and keep your feet flat on the floor.
• Extend your right arm upwards in a straight line towards the ceiling.
• Slowly bend your torso to the left side, reaching your left arm toward the floor (or as far as comfortably possible) while keeping your gaze lifted.
• Feel a stretch along your right side.
• Hold a breath or two, then slowly return to the centre and repeat on the other side.
• Aim for 3-5 side bends on each side.

Sounds easy, right? Believe us, it's also easy and convenient to practice. Check these out today. Begin your lifelong journey of chair yoga practice and stay healthy.

Conclusion

As we've discussed, menopause brings some unique changes to our bodies. But here's the empowering truth: staying active is more important than ever during this phase, and chair yoga is a fantastic way to embrace a healthy and vibrant postmenopausal life!

Remember, you don't have to become a yoga master to reap the benefits. Even a few minutes of chair yoga daily can make a big difference. So why not give it a try?

We've explored some basic poses to get you started, but a whole world of chair yoga is waiting to be discovered! Explore online resources, find a gentle chair yoga class, or create your routine. Nirva health yoga experts are always here to guide you and help you.