Time and again, research has shown that men and women who regularly maintain a moderate exercise program, savor a long list of health benefits. Having said that, even starting or regularly maintaining an exercise routine can be challenging at any age. The reason is that one might get discouraged by working hours, family responsibilities, injuries, illness and social commitments. Or for a person who has never exercised in the past, he/she might not know where to begin. However remember, your age or your current physical condition is far outweighed by the several rewards you can reap from regular exercises, such as

  • Reduce risk of diabetes
  • Increase bone density
  • Fight back pain and arthritis
  • Build strong muscles
  • Improve mental health
  • Fight obesity
  • Build a better heart
  • Reduce stress
  • Enhance mobility, flexibility, and balance
  • Have fun when working in groups

Yoga and Total Health are interrelated to each other. One cannot achieve better physical health, without performing yoga consistently. No matter how old you are, studies show, that strength and overall improvements in health are possible at any age, even in the 70s and 80s.

In our 20s – We feel so strong, that we think we can get away with abusing our bodies in many ways like, late nights, junk food, unhealthy eating & drinking habits, trying to attain a zero size figure etc. and consequently forget to appreciate our “Health”.

But to prevent heart diseases and osteoporosis in the future, on needs to work on, weight training which helps in building muscle and improve bone density, and some cardio exercises, providing a wholesome menu for the body. Postural Yoga is a complete system where you get the three fold benefits of cardio-strength-flexibility inbuilt in your routine. All other physical systems tend to provide one-dimensional benefit, while yoga bestows lateral and multi dimensional benefits and is full and complete in every manner. Further, you learn to look at yourselves from ‘inside out’ rather than ‘outside in’. Postural Yoga gives three – fold benefits: cardio-strength-flexibility inbuilt in one.

Yoga in 20's and 30's

In our 30s – we start noticing that weight doesn’t come off quite as easily as it used to. This is because, after the age of 20, our Basal Metabolic Rate (BMR) starts to drop and lean muscle mass decreases while body fat increases. In this decade, experts advise, “Keeping fit means working harder”.

Strength training and exercises that involve the anti-gravity muscles (because they prevent you from ‘slumping’ that comes naturally at this age) are the best options. If you haven’t tried yet, experiment with the balance postures and inversions that form the core of Hatha Yoga for this particular age group.

Now is the time to make good fitness habits a part of everyday life. Practice standing and walking with abdominal muscles pulled in and up. For stretching and good posture, yoga exercises are a must. This is the decade to prepare our bodies for the coming onslaught.

Yoga in 40sIn our 40s – the gravity pulls more, hormonal changes occur, fat continues to replace lean muscle mass (especially in the midsection) and BMR slows down further.

Exercising is different at this age because everyone has some aches or pains.

Cardio exercises help to keep the weight under control, but resistance training is crucial now. In this decade you must start exercising your facial muscles to hold off the ‘jaw-dropping’ appearance.

Daily doses of exercise have been proven to thwart a number of aging factors-stress, obesity, heart disease, and diabetes. Yoga and meditation help significantly in combating most of these problems and the longer you remain physically active, the slower age will take to catch up with you. Reversing the aging process with Yoga, the elixir/fount of youth!

Yoga in 50sIn our 50s & 60s – We tend to gain a little potbelly and begin to droop noticeably. In this age group, loss of muscle mass and tone really shows, which actually starts to change our posture.

Yoga, strength training, weight training, walking, swimming or any form of physical exercise becomes as critical to our health as mammograms, pap smears, and annual doctor visits.

Intense stretches after exercise should not be missed. Yoga is the best form of stretching exercises just perfect for the body that needs to maintain its flexibility. It is also great for balance, which becomes an increasingly important issue in these decades. Aches and pains, which are common complaints at this age, should not be an excuse for giving up on exercise. For older adults exercise will become a pleasure and recreation if done as a group activity. Exercising in a group is recreational.

A decline in strength and fitness isn’t entirely a natural consequence of the aging process but is also due to lack of use. We need to push ourselves physically no matter how old we are but just have to take care that we don’t overdo any of it, which might aggravate joint and other pains.

Physical activity plays an essential role in combating physiological decline associated with aging. It is important for increasing longevity and reducing the risk for all age-related and other chronic diseases. Exercise can even reverse some of the symptoms of aging. For those who experience the ‘brain fog’ that comes with age: exercise changes the brain in ways that protect memory and thinking skills. Physical activity prevents or counter-attacks ‘brain fog’

Yoga a practice for all ages

Yoga can be a part of anyone’s life, during any time and at any age. In a yoga class you can just be yourself, listen to your breath and appreciate what your body is capable of. From the 20s as one moves into their 50s, the practice can move with them. From the rigorous hard-core stretches and backbends one can smoothly flow into restorative and balancing poses. Breathing exercises and mindful meditation increases energy and vitality, brings on spirituality and improves mood and sleep. In this way, yoga can help women at any age find physical and emotional balance, as well as self-acceptance.

Fit exercise in daily routine

  • You don’t have to exercise at set times. Fit it into your routine throughout the day.
  • Get involved in house cleaning, gardening, shopping and running errands.
  • Carry groceries, young children or grandchildren, especially up the stairs.
  • Try to cross the street before the signal changes.
  • Tie your own shoelaces, hang clothes, reach for the books or spices on the higher shelves. These activities will help you to stretch.
  • Get active with your community for outdoor games.
  • Try to eat fresh every day instead of storing in the fridge.
  • But most importantly “think-young” at any age.

If you like this page, please post your comment and I’ll be glad to respond you at the earliest.


  1. It is true that people don’t attempt to move as much as they did back then. People have become more sedentary than before. It’s probably because everything involves technology nowadays like smart phones and tablets. People’s entertainment are at their finger tips so nobody is willing to do the extra stuff with their physical bodies. Yoga is very helpful for them and I absolutely believe it can help rejuvenate you if you are willing to put the effort to do it without any strain. Doing little things in life is also important like carrying your children or grocery. We shouldn’t exercise for the sake of exercise. Our life itself is a big exercise routine. Thank you for the advice.

  2. Your post “yoga for all ages” was fantastic. I come from a health and fitness angle and I really liked how you listed all of the advantages that yoga has for you. It was really well written and so easy to absorb, so, thank you so much for it.

  3. Interesting article, I have bookmarked it for future reference.
    I do some physical activity, however, I have never done yoga. I think I might try and give it a go. Are there any decent resources online to learn?

  4. Great article. I really appreciate how you have this laid out. And it`s funny … as I was in my 20`s, I turned up my nose at the thought of things like yoga or meditation. In my 30`s, I thought, “well, maybe there is something to those things, but they`re not for me.“ But in my 40`s … I`m wishing I`d been doing them all along. Lol.
    In this past year in particular, I focused much more on flexibility and a funny thing happened: I got stronger. I stopped trying to lift a lot of weights, and started focusing more on how I FEEL than how I LOOK. And the result: I feel better AND I look better.
    I love what you`re doing here. Please keep it up!

    1. Yes, you are right buddy. Most people procrastinate doing exercises during their early years, only to repent later during the late middle and early old ages. Hence, my motive is to educate and push up people to end their procrastination ASAP else they’d have to depend on medicines later on which brings along side effects.

  5. Carthik, good article.
    Surely Yoga is for all ages. There are misconceptions about Yoga, that it is for a particular age group.
    Yoga can be followed by anyone, there are different Asanas and pranayama, which is suitable for all age groups.

  6. Very good article on yoga and health, I know myself many day I become so obsessed with my work I spend most of my day working and by the time I quit it is very late so I have moved very little on those type of days.

    Getting up often and doing some little thing does help stretch the muscles, you can even do chair yoga now I have heard I would be interested in reading some article on that topic in the future.

    1. Thank you, Jeffrey, for stopping by. Yes, I agree. This happens to most of us. We become either very obsessed or don’t have much choice with our work, so we hardly get time to spend the time for our health. This happened to me too until I was working a couple of years ago. I always wished to spend some time of early mornings doing Yoga, but I couldn’t. As I come late from office and couldn’t wake up early.

      Now that I am building my own business, I sleep early and am able to devote my morning hours for Yoga. I can feel the difference. I would definitely suggest you start allocating some time to Yoga. Work is always going to pile on – it is never-ending. However, if we start maintaining our health now, then we can live past the old age peacefully without major illness and dependence on our family. Thanks for suggesting the topic – Chair Yoga. Look forward to writing an article on it.

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