Yoga Medical News Daily

Yoga for quality of life and balance in postmenopausal osteoporosis

There are several reasons to practice yoga, if you are postmenopausal and have osteopenia or osteoporosis: yoga has been shown to maintain and even build bone mineral density. 

In addition, as researchers from Istanbul University, Turkey, point out in this study, yoga also offers "a positive effect on balance, posture, flexibility, and life quality resulting from its effects on balance, stretching, relaxation and strengthening."

The aim of their study was "to evaluate the effect of yoga exercises in postmenopausal osteoporotic women on balance and life quality and to compare the results with a classic osteoporosis exercise program."  Twenty-six postmenopausal osteoporotic women over 55 years of age were studied with results showing the positive effects of yoga on balance, pain, and general health. Abstact: PubMed. Article by Tüzün S, Aktas I, Akarirmak U, Sipahi S, Tüzün F, European Journal of Physical and Rehabilitation Medicine [2010 Feb 18 - Epub ahead of print]

A 12-week Pilates program increases abdominal endurance, flexibility and more

 A forthcoming study by J.A. Kloubec to be published in the Journal of Strength and Conditioning Research describes a 12-week study to determine the effects of a Pilates exercise program on abdominal endurance, hamstring flexibility, upper-body muscular endurance, posture, and balance. Fifty healthy male and female volunteers were divided into a control and a Pilates group. Participants were asked to have "no prior substantive Pilates experience."

Meeting for one hour, twice a week, the Pilates group participated in a basic mat routine consisting of approximately 25 separate exercises focusing on muscular endurance and flexibility of the abdomen, low back, and hips.

At the end of 12 weeks, the Pilates group showed, as compared to the control group, "statistically significant increases in abdominal endurance, hamstring flexibility, and upper-body muscular endurance. Participants did not demonstrate improvements in either posture or balance when compared with the control group." The study clearly demonstrated that "individuals can improve their muscular endurance and flexibility using relatively low-intensity Pilates exercises that do not require equipment or a high degree of skill and are easy to master and use within a personal fitness routine."  

The study suggests that more studies similar to this one might provide a better understanding of ways to improve overall athletic performance, as well as benefit those suffering from low back pain and spinal structural problems. Abstract for "Pilates for Improvement of Muscle Endurance, Flexibility, Balance, and Posture" at: PubMed.  Photo by khatawat. 

Study finds Tai Chi practitioners have better stability and overall body awareness

Conducted by researchers in the Department of Health Sciences, Lund University, Lund, Sweden, this study investigated stability limits, single-leg jumping, and body awareness in older Tai Chi practitioners. Set at the University-based rehabilitation center, participants included 24 Tai Chi practitioners and 20 healthy control subjects.

"Measures included the following: (1) subjects' intentional weight shifting to 8 different spatial positions within their base of support using the limits of stability test, (2) the ability to leave the floor in single-leg jumping and to maintain balance on landing using force platform measurements, and (3) body awareness and movement behaviors using the Body Awareness Scale-Health (BAS-H)."  

The findings showed that Tai Chi practitioners had a significantly better ability to lean further without losing stability and better directional control. They were also better able to jump off the floor; better able to maintain a longer single-leg stance after landing; and had better overall body awareness. Abstract: PubMed. Article by Gyllensten AL, Hui-Chan CW, Tsang WW,"Stability Limits, Single-Leg Jump, and Body Awareness in Older Tai Chi Practitioners," Archives of Physical Medicine and Rehabilitation [2010 Feb;91(2):215-220]   Photo by Diana bella.

Get your 30 minutes of daily moderate intensity activity using Wii Fit plus and Wii Sports

Yes, the Wii is good for you. This study appearing in Medicine and Science in Sports and Exercise [9 December 2009] concluded that "Time spent playing one-third of the activities supplied by motion and gesture-controlled video games can count toward the daily amount of exercise required according to the guidelines provided by the ACSM and AHA, which focus on 30 minutes of moderate-intensity daily physical activity five days a week."

The study focused on the energy expended [EE] during Wii Fit plus and Wii Sports game activities. "Twelve adult men and women performed all the activities of Wii Sports (5 activities: golf, bowling, tennis, baseball, and boxing) and Wii Fit plus (63 activities classified as yoga, resistance, balance, and aerobic exercises). Each activity was continued for at least 8 min to obtain a steady-state EE. As EE was assessed in an open-circuit indirect metabolic chamber consisting of an airtight room (20000 L or 15000 L), subjects were freed of apparatus to collect expired gas while playing the games. MET (metabolic equivalent) value was calculated from resting EE and steady-state EE during activity.

RESULTS:: The mean MET values of all 68 activities were distributed over a wide range from 1.3 METs (Lotus Focus) to 5.6 METs (single-arm stand). The mean MET values in yoga, balance, resistance, and aerobic exercise of Wii Fit plus, and Wii Sports were 2.1, 2.0, 3.2, 3.4, and 3.0 METs, respectively. Forty-six (67%) activities were classified as light intensity (< square3 METS) and 22 (33%) activities were classified as moderate intensity (3.0 square- square6.0 METS). There were no vigorous-intensity activities (> square6.0 METs)."  Abstract: PubMed.

Effect of Therapeutic Yoga on Balance and the Ability to Transfer from the Floor in an Older Adult Population

The purpose of this study, described in the International Journal of Yoga Therapy (2009: 19;1: 60-77),"was to determine if a therapeutic Yoga program could improve the ability of older adults to transfer from the floor. The study also examined how balance, quadriceps strength, and ankle flexibility influence transfer ability in older adults." Participants ranged in age from 58 to 83. The intervention involving a 13-week therapeutic Hatha Yoga program produced results that showed improvement "across all measures. Specifically, a paired sample t-test revealed significant improvement in participants' ability to transfer from the floor (t = 11.25, p <. 001) with a large magnitude of effect (d = 1.36). These improvements were reflected by participants' own perception of their transfer ability and general level of fitness. A series of nested regression models revealed balance and quadriceps strength to be the largest contributors to transfer ability." Abstract.

An evaluation of yoga for the reduction of fall risk factors in older adults

This doctoral dissertation study by Dawn Marie Morris, Florida State University, 2008, evaluated "the effects of an 8-week yoga intervention, balance training, and awareness class on measures of postural control, attention and visual search strategy, confidence, fear, and awareness to environmental hazards." The study concluded that "yoga and balance training may have potential as an intervention for improving physiological and psychological fall risk factors among older adults."  Dissertation available for download at the Florida State University dissertations site.