Are you looking for an exercise regimen that's easy to learn, requires little or no equipment, and sooths your soul while toning your body? If strengthening your cardiovascular system, toning and stretching your muscles, and improving your mental fitness are on your to-do list, yoga may be the answer for you.

While it may not be a surprise that yoga can reduce stress and, in turn, help keep stress-related health problems like insomnia and fatigue in check, a growing body of evidence shows that yoga - a mind-body practice that originated in India more than 4,000 years ago - may help prevent [or help you manage] chronic conditions ranging from back pain to heart disease.

1] Heart Disease Prevention

Heart disease is the leading cause of death in the United States. In a 2005 report, scientists examined 70 studies [1970 to 2004] that examined yoga's effects on cardiovascular disease. Results revealed that yoga may decrease many cardiovascular disease risk factors [including high blood pressure and hardening of the arteries].

2] Maintaining a Healthy Weight

In a 2005 study of 15,000 healthy, middle-aged men and women, most participants gained about a pound a year between ages 45 and 55. Study members who were of normal weight at age 45 and practiced yoga on a regular basis [at least 30 minutes once a week for four or more years] gained about three fewer pounds during that 10-year period than their non-yoga-practicing counterparts.

3] Easing Anxiety and Depression

Low levels of the brain chemical gamma-aminobutyric acid [GABA] tend to suffer from Anxiety and Depression. Practicing yoga helped boost GABA levels in a 2007 study of eight volunteers before and after an hour of yoga and 11 people who read for an hour instead of doing yoga. While study members showed no change in GABA levels after their reading session, the yoga-practicing participants had a 27% increase in this mood-regulating amino acid.

4] Building Balance

For people over the age of 65, falls are the leading cause of nonfatal injuries. In a 2008 study, 24 elderly women showed significant improvements in balance and stability after completing a nine-week yoga program created specifically for their age group. Those gains included increases in walking speed and flexibility in the lower extremities.

5] Back Pain Relief

A 2005 study of 101 adults indicated after 12 weeks, study members who took part in weekly yoga sessions had an easier time completing back-related daily activities than those who performed weekly aerobic, strengthening, and stretching exercises. Revisiting the study group after 26 weeks, those doing the yoga regimen also had better back-related function and less pain than other participants.

Sources

Innes KE, Bourguignon C, Taylor AG. "Risk indices associated with the insulin resistance syndrome, cardiovascular disease, and possible protection with yoga: a systematic review." The Journal of the American Board of Family Practice 2005 18(6):491-519.

Kristal AR, Littman AJ, Benitez D, White E. "Yoga practice is associated with attenuated weight gain in healthy, middle-aged men and women." Alternative Therapies in Health and Medicine 2005 11(4):28-33.

Sherman KJ, Cherkin DC, Erro J, Miglioretti DL, Deyo RA. "Comparing yoga, exercise, and a self-care book for chronic low back pain: a randomized, controlled trial." Annals of Internal Medicine 2005 20;143(12):849-56.

Streeter CC, Jensen JE, Perlmutter RM, Cabral HJ, Tian H, Terhune DB, Ciraulo DA, Renshaw PF. "Yoga Asana sessions increase brain GABA levels: a pilot study." Journal of Alternative and Complementary Medicine 2007 13(4):419-26.

Research compiled by…

Cathy Wong, Alternative Medicine Guide @ about.com

CONTACT US NOW!

FOLLOW US ON: