How Yoga Can Benefit Healthy Ageing

The World Health Organisation (WHO) has shared a post celebrating “the power of yoga for healthy ageing”, as part of its International Day Of Yoga (21 June).

The WHO’s director general, Dr Tedros Adhanom Ghebreyesus, said on X: “As people live longer, our goal is not just more years, but better years. Yoga supports this through gentle movement, breathing and mindfulness.”

But what’s the science behind this?

One study found that among cancer survivors, three hours of yoga a week contributed to lower levels of insomnia, fatigue, and anxiety.

Perhaps those sleep findings weren’t surprising given another paper found yoga to be the most effective exercise for better slumber. It added up to two extra hours of quality shut-eye for those with poor sleep.

Poor sleep has long been linked to worse ageing outcomes, including a shorter lifespan and even an increased dementia risk.

A 2021 review of yoga studies found that “while everyone should consult their physician before starting a physical regimen, yoga appears to have a wide range of benefits including increased mobility, reduced risk for slip and fall, protection against cognitive decline, increased flexibility, strength, and balance, and improved sleep and mental well-being”.

We’ve written before at HuffPost UK about how balance training, including yoga, is a “neglected” anti-ageing tool.

Gentle yoga may be a better option for cognitive benefits, the 2021 review reads, while more strenuous Hatha practices might help to improve your strength, fitness, and flexibility.

Three hours a week, or just over 25 minutes a day, was linked to better results in one paper.

But the 2021 review noted that in many of the studies involved, participants saw benefits at just 45 minutes a week.

Even 30 minutes a week seems to have benefits as we age.