The benefits of yoga, tai chi and Pilates

It’s well known that we are all recommended to do at least 150 minutes of moderate intensity cardiovascular exercise during the week - this is often promoted as 5 x 30-minute sessions. Less publicised are the Department of Health’s recommendations that we should all be incorporating muscle strengthening activities on two days per week, and in addition for older adults (over 65) balance improving activities on two days per week. Although there are many ways to achieve improvements in muscle strength and balance, in this article I’m going to focus on three activities which have been shown in studies to improve physical health, specifically through muscle and balance conditioning.

Yoga

Yoga is an ancient Indian practice that has been adapted in many other countries as a way of improving both physical and mental health. Although all forms of yoga focus on moving between different postures and incorporating breathing there are a huge variety of forms of practice. Some are very calm and meditative, focussing primarily on the mental health benefits, while others are physical and dynamic putting the emphasis more on muscle conditioning and flexibility. Yoga has been shown to increase flexibility and strength which can reduce falls and help reduce chronic joint pain. It has also been shown to mitigate stress and low mood, and lower blood pressure. Again, anyone can do yoga – but choosing a class aimed at your level of fitness is important. There is even ‘chair yoga’ for the very frail.

Tai Chi

Tai chi is an ancient Chinese martial art, but it is now mainly practiced for its health benefits rather than combat. There are a number of different styles but all are characterised by slow, graceful, continuous movements that are gentle on the joints and muscles and are linked to controlled breathing and focus of the mind. Although tai chi is undoubtedly good for us at any age, most studies have focussed on the benefits for older people where it’s been shown to improve balance and muscle strength, thereby reducing falls. There are also studies that show it decreases stress. You are never too old to do tai chi and it is recommended by the NHS falls clinic to anyone who may be at risk. If you are older and more frail, it’s important you join a group with an experienced teacher who can adapt exercises for your fitness and experience level.

Pilates

Pilates is the only one of these three disciplines that isn’t ancient. It was developed in Germany at the start of the 20th century and was designed to improve strength and flexibility through controlled movements incorporating the whole body. It puts emphasis on developing a strong core, balance and stability. There is less formal evidence for the efficacy of Pilates but because its main principles and focus are similar to yoga and tai chi – low impact, muscle conditioning, improvement of balance, focus and breathing – it is thought it may have some similar benefits and is recommended by the NHS. Due to the focus on core muscle strength (back, abdominal and pelvic floor muscle groups) it is often suggested as a way of tackling the epidemic of back pain which is exacerbated by our more modern sedentary lifestyles which lead to a deconditioned core.

All these forms of exercise are accessible to all, no matter what level of fitness, experience or age. In our local area we have groups for mums and babies, over 65s, men only, women only, children, athletes, as well as outside classes, group classes, one-to-one sessions… the list goes on. A quick internet search will reveal the wealth of options available.

For a basic introduction to each of the disciplines in this article, and the health benefits provided have a look at these NHS information sheets: