By Faye M Smith
If your idea of regular aerobic activity is huffing and puffing while you ease the cork from your Saturday-night bottle of wine, we've got some good news for you.
The benefits of yoga
While you've probably heard that regular aerobic exercise can stave off age-related cognitive decline and guard against the onset of dementia, simple,gentle stretches can be just as effective. According to research published in The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, the benefits of yoga are so great that you no longer need to run, sweat or even invest in fancy equipment to reap the anti-ageing benefits of physical activity. So, grab one of your best yoga mats and clear some space in your living room, pronto!
So, just how can yoga help improve your memory? The idea is that yoga helps aid relaxationwhich, in turn, allows memories to be processed properly. Scientists tested the cognitive functioning of more than 100 previously sedentary adults aged 55 and over before assigning them to thrice weekly Hatha yoga or stretching and strengthening classes. After eight weeks, the yoga group's performance on tests of information recall, mental flexibility and task switching was much more speedy and more accurate. Not only had they become better at multitasking, but their working memory capacity also increased. The stretch-and-strength group demonstrated no such effects. Sounds like something you might want to try? Here's everything you need to know about the health benefits of yoga…
How simple stretches can help your memory
The good news? Just gentle stretching can make a big difference.The benefits of yoga and the effects it can have are not to do with tying yourself up in knots, says lead researcher Neha Gothe. Instead, it's all about mindful focus. "Hatha yoga requires focused effort in moving through the poses, controlling the body and breathing at a steady rate," she says. "While practicing yoga, you're not just moving your body – you're focused on your breath and mindfully aware of your postures. Running? Then it's much easier to get distracted by everything around you. But, get distracted during yoga, and you could end up kissing the mat!"
New to yoga and not sure where to start? "Keep your expectations low the first couple of times you try, but keep coming back to it," saysyoga instructor Chatty Dobson, owner of FLEX Chelsea."Even the most gymnastic yogis fall out of their balances – laugh it off and keep on trying. Yoga is far more about letting the ego go than it is about body contortion.Try a whole bunch of classes and a number of different teachers. Some you’ll hate and never do again and some you’ll love and want more of. Don’t bother with what you don’t enjoy – life’s too short!" At home? Try this 10-minute morning stretch by Yoga With Kassandra.
Benefits of yoga: relieve stress and anxiety
Gothe's study also found that yoga's well documented stress-busting effects may play a role in boosting memory. "Since we know that stress and anxiety can affect cognitive performance, the eight-week yoga intervention may have boosted participants' performance by reducing their stress," she says.
In fact, yoga is ideal for easing feelings of stress and anxiety. "Slowing the breath, being more mindful of your body and how it moves will all help with relaxation," says Chatty. "The longer you sit and look for these things, and the more you engage with them, then slowly the anxiety fades as your focus shifts."
The type of stretching you try can make a difference, too. "Unlike many types of exercise, yoga activates both the Sympathetic Nervous System (SNS) and the Parasympathetic Nervous System (PNS)," says Chatty."Strong flows (such as Vinyasa and Ashtanga) help builds energy within the body, engaging the SNS – our fight or flight response. In contrast, restful postures, meditation, and many other breathwork techniques, encourage our rest and digest mode, with the PNS.Research has shown that when the PNS activation is swiftly followed by the SNS, relaxation is all the more deep."
Yoga also aids fat loss and builds strength
Of course, it's not just your brain that will benefit if you start stretching regularly. Another of the many benefits of yoga is weight loss and toning."Fat loss is a result of caloric deficiency," says Chatty. "So yes, you will lose body fat by practicing yoga. But you’ll not just lose fat, you’ll gain awareness, body positivity and more."
Plus, yoga is also brilliant for building strength. "Immense control is needed in all yoga asana (even sitting and standing)," says Chatty. "During yoga, you're working with your own bodyweight, which is a lot more than your average kettlebell or dumbbell. Yoga strengthens and tones all muscles of the body, opposed to weight training, which typically focuses on just targeted muscle groups."
Faye M Smith is an award-winning journalist with over 15 years experience in the magazine industry. Her continued work in the area of natural health won her the coveted title of theHealth Food Manufacturers’ Association (HFMA) Journalist of the Year Award 2021.
Currently Acting Health Editor across several brands including woman&home, Woman and Woman’s Own, Faye specialises in writing about mental health, the menopause, and sex and relationships. In fact, having previously been the go-to sex columnist for Now magazine, there isn't much she won't discuss when it comes to women's health. This makes her the best person to review must-buy sex toys, describe how to have a mind-blowing orgasm or explain how to navigate sex in the shower without it ending in a medical emergency.
While not anti-gym, Faye’s fitness routine is more focussed on finding inner balance rather than burning excess calories. An advocate of mindfulness, she loves power breathing, yoga and plenty of walking in nearby woodlands rather than a sweaty HIIT class. Follow her @fayetuned
Weekly horoscope: 3 astrologers' predictions for Monday 26th July—Sunday 1st August
Curious to know what the week has in store for you?
By Penny Thornton •
Prince Harry and Meghan Markle call out 'underrepresentation, inequity and racial bigotry' in UK journalism
Prince Harry and Meghan Markle have written an open letter to support UK journalists standing up against racism
By Laura Harman •
6 healthy flour alternatives that have big benefits
Add some extra nutrients to your baking with these healthy flour alternatives
By Rose Goodman •
Could an e-bike help you fall in love with cycling?
We tried the Specialized Turbo Vado SL e-bike to find out…
By Ciara McGinley •
How to use kegel balls for a stronger pelvic floor and better orgasms
Kegel balls can do wonders for your health and sex life, here's how to use them
By Emilie Lavinia •
11 ways to boost workout motivation and enjoy exercise
We asked the experts to share their top tips for workout motivation, whatever the weather
By Faye M Smith •
This bizarre warning sign on your toes can indicate high cholesterol
A strange symptom that appears on your toes may indicate that you have high cholesterol
By Laura Harman •
Yoga nidra—the night-time practice that could transform your sleep
Yoga nidra is a deeply restorative practice that could help beat insomnia and other sleep issues
By Rose Goodman •
The best vibrator for a buzz alone or with your partner
Our best vibrator round-up is packed with tried-and-tested reviews and recommendations for top orgasms
By Faye M Smith •
Peloton has launched its first interactive gaming experience for bike owners
Level up your wellness experience
By Rylee Johnston •