Flexibility of the Elderly after One-Year Practice of Yoga and Calisthenics

Abstract

Flexibility training responses to distinct stretching techniques are not well defined, especially in the elderly. This study compared the flexibility of elderly individuals before and after having practiced hatha yoga and calisthenics for 1 year (52 weeks), at least 3 times/week. Sixty-six subjects (12 men) measured and assigned to 3 groups: control (n = 24, age = 67.7±6.9 years), hatha yoga (n = 22, age = 61.2±4.8 years), and calisthenics (n = 20, age = 69.0±5.8 years). The maximal range of passive motion of 13 movements in 7 joints was assessed by the Flexitest, comparing the range obtained with standard charts representing each arc of movement on a discontinuous and non-dimensional scale from 0 to 4. Results of individual movements were summed to define 4 indexes (ankle+knee, hip+trunk, wrist+elbow, and shoulder) and total flexibility (Flexindex). Results showed significant increases of total flexibility in the hatha yoga group (by 22.5 points) and the calisthenics group (by 5.8 points) (p < 0.01 for each) and a decrease in the control group (by 2.1 points) (p < 0.01) after one year of intervention. Between-group comparison showed that increases in the hatha yoga group were greater than in the calisthenics group for most flexibility indexes, particularly the overall flexibility (p <0.05). In conclusion, the practice of hatha yoga (i.e., slow/passive movements) was more effective in improving flexibility compared to calisthenics (i.e., fast/dynamic movements), but calisthenics was able to prevent flexibility losses observed in sedentary elderly subjects.

Multicomponent Fitness Training Improves Walking Economy in Older Adults

“…Resistance training can counteract sarcopenia (36), which naturally occurs with aging (37), by increasing muscle mass, strength (29), and stability (9) and thus decrease walking cost (14). Stretching exercises improve flexibility, joint range of motion, and proprioception with consequent effects on balance and stability (11,19), which might result in reduced walking cost. Endurance training aims at improving cardiovascular conditioning and results in increased maximal oxygen uptake as well as reduced recovery time (13,16).…”

The Development of Yoko Techi Training Method to Increase the Movement Function and Decrease the Anxiety Level on Pre-Elderly and Elderly Woman

“…Research from Brisbon & Lowery, 2009; Wyshake & Sklar 2009 shown that yoga can increase happiness, reduce stress anxiety and depression. This thing is also strengthen by the research result of Farinatti et al (2014), which is stated that flexibility in ankle, knee, hip, back bone, wrist, elbow and shoulder also total flexibility (Flexindex) showing there is significance enhancement after doing yoga training. Nagai (1993: 88), stated that the stiffness of the body can be erased by doing mako training intensively.…”

Yoga and Wellness—Key Insights from the Study on General Yoga Programme

“…One of the studies (Farinatti et al, 2014) on Yoga was compared to many other physical workout groups, including aerobics and stretching exercise. In a research study on calisthenics, the author compares a Yoga group with a calisthenics group, where they conducted three sessions a week.…”

“…However, this exploratory study is an attempt to include all the significant domains of wellness through the IWS survey and highlight the various effects of Yoga practice through GYP. One of the studies (Farinatti et al, 2014) on Yoga was compared to many other physical workout groups, including aerobics and stretching exercise. In a research study on calisthenics, the author compares a Yoga group with a calisthenics group, where they conducted three sessions a week.…”