HEALTH BENEFITS OF YOGA — ESPECIALLY AFTER 50
Let’s talk about something I really believe in…
Yoga isn't just about flexibility.
And as we get older, I think what yoga can give us becomes even more valuable.
After 50, our bodies naturally change. We can lose muscle strength, flexibility and bone density, and our balance can change too.
But getting older doesn't mean we have to accept becoming weaker, stiffer or less confident in our bodies. We have many years ahead of us to live, enjoy, grow and thrive!
Movement matters. And yoga can be part of that movement.
Here are some of the reasons I would encourage women and men to practice yoga:
STRONGER MUSCLES
Yoga uses your own body weight and resistance to challenge your muscles.
And maintaining muscle strength becomes increasingly important as we age — helping us stay capable of everyday activities such as getting out of a chair, climbing stairs, carrying shopping and getting down and up safely.
The NHS specifically lists yoga as a muscle-strengthening activity and we really add to this in our Monday class with light weights for the first 30 minutes of class.
BETTER MOBILITY & FLEXIBILITY
Do you sometimes feel stiff when you get out of bed?
Or after sitting for a while?
Regular movement can help us maintain flexibility and range of movement.
A systematic review of yoga in older adults found improvements in flexibility, alongside improvements in balance and muscle strength.
SUPPORT FOR BALANCE
Balance is something we don't always think about until we start noticing changes.
Yoga gives us opportunities to practise balance, coordination and controlled movement.
A 2025 systematic review found that yoga improved balance in healthy adults, although the evidence around actually preventing falls was less certain.
And that's important:
We're not trying to promise that yoga will stop you falling.
We're helping your body practice the skills that contribute to feeling steadier and more confident which hopefully leads to reducing possible falls.
LOOKING AFTER OUR BONES
Bone health becomes particularly important as we age.
Being inactive can contribute to weaker muscles and bones and increase the risk of falls and fractures. The NHS recommends strength and weight-bearing activity as part of maintaining bone health.
Yoga can contribute to the strength and physical activity part of that picture.
SUPPORTING HEART HEALTH
Regular physical activity is associated with a lower risk of cardiovascular disease, stroke and other major illnesses.
Yoga may not replace walking, swimming or other cardiovascular exercise, but it can be one valuable part of an active lifestyle.
LESS STRESS
And then there's the part you can't always see;
How yoga makes you feel.
We spend so much of our lives looking after everyone else.
Work.
Family.
Partners.
Children.
Grandchildren.
Housework.
Appointments.
Lists.
Shopping.
Sometimes we need an hour where nobody needs anything from us. Each of our classes focus on stepping away from our busy lives and into an oasis of peace and calm.
Yoga combines movement, breathing and relaxation — giving you an opportunity to slow down and pay attention to yourself.
BETTER SLEEP
For many women, especially as we get older, sleep can become more difficult.
A regular yoga practice may help support sleep and relaxation, making it another reason to build some gentle movement into your week. So many people tell me that they always sleep well aft yoga class and that is great to hear.
LOOKING AFTER YOUR MIND
Yoga isn't just exercise for your body.
It's an opportunity to breathe, focus, slow down and reconnect with yourself.
Research in older adults has found benefits for our mental health and well-being.
AND PERHAPS MY FAVOURITE BENEFIT… CONFIDENCE
Because imagine being 60, 70 or 80 and feeling:
"I can still do this."
"My body is capable."
"I feel steadier."
"I can move more freely."
"I'm not afraid to try something new."
That's what I want yoga to be about.
Not looking younger.
Not shrinking your body.
Not touching your toes.
Not competing with the person next to you.
It's about helping you feel at home in the body you have today.
And you don't have to be flexible.
You don't have to be fit.
You don't have to get down onto the floor.
You don't have to have done yoga before.
You simply start where you are.
Because it's never too late to start looking after your future self.
And if you're a woman over 50 thinking:
"I'm too stiff for yoga."
"I'm not fit enough."
"I'd be the worst one there."
"Everyone else will be better than me."
Please know this:
Yoga is not something you have to be good at before you start.
It's something you practise to help you keep moving, keep strengthening, keep balancing, keep breathing and keep living your life with confidence.
Your future self will thank you for starting today.
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