I received an email from Jim (Kanas City) who asked why Chair Yoga for Seniors 50, 60 and Beyond doesn’t provide a 21 or 28 day weight loss plan/challenge like many chair yoga books for seniors available on Amazon. Jim politely suggested this was a failing, which he hoped I’d rectify.
A quick search on Amazon results in many chair yoga books that prominently state on their cover ‘21 day weight loss challenge’, ‘Chair Yoga to Lose Weight in 21 days’, ‘Fat Burn 28 day challenge’ and the like.
I thought Jim’s email deserved a detailed reply but also that it's so important that it justified a blog post.
How Do You Lose Weight
There are several factors involved in weight loss such as, metabolism, age, daily activity, starting weight but basically losing weight comes down to a simple equation, you need to burn more calories than you consume, creating an energy (calorie) deficit. To lose a pound of fat you need burn approximately 3,500 calories more than you consume, or to put it another way burn 500 calories more than you consume each day to lose one pound in a week.
The difficulty is, relying purely on exercise (any exercise) creating this calorie deficit is very hard.
By way of an example:
A Krispy Krene glazed doughnut is 340 calories,
A double chocolate doughnut (my favorite) a whopping 400 calories
3 KFC original recipe chicken wings 525 calories
You need to walk for 1.25 hours to burn off just one glazed doughnut!
Does Chair Yoga Promote Weight Loss?
A Resounding YES!
OK, we’ve established that calorie burn is not the main way chair yoga helps with weight loss, instead it supports the weight loss journey in other ways to achieve a healthier lifestyle.
Chair yoga gradually improves overall flexibility and mobility making daily activities easier and reducing injury risk. You’ll be able to do more, walk further, exercise for longer which imperceptibly increases the calories you naturally burn each day.
Chair yoga teaches breathing techniques and clearing one’s mind of negative thoughts. Studies have shown that these techniques help reduce stress, anxiety and depression by suppressing the production of the stress hormone Cortisol, which studies have shown is linked to weight gain.
Feeling less stressed also assists with other aspects of losing weight, like forming healthy eating habits. When you’re stressed it’s far too easy to reach for the chocolate or another slice of cake.
Chair yoga is so much more than a collection of poses intended to build strength, it’s the harmonization of body, mind and spirit. You achieve a greater introspection, awareness of your body, your emotions and its needs. Greater awareness fosters healthy habits reducing the likelihood of overeating, late-night snacking (which may have become a ritual) and binge eating.
As we age our metabolism, the process by which our bodies convert food into energy, tends to slow making it harder to maintain a healthy weight. Chair yoga increases the blood flow throughout the body, including to the stomach stimulating the digestive system helping it to counteract this age related slowing of the metabolism by promoting better nutrient absorption.
While chair yoga poses targeting specific areas such as core, arms, legs and back may be gentle and are performed slowly they still strengthen and build muscle mass. More muscle has several benefits, improved posture, better balance and greater strength, attributes which are advantageous at any age but particularly useful to combat the aging process. Muscles also burn more calories, even when you’re at rest, than body fat.
Conclusion
Chair yoga is not an intensive form of activity, quite the opposite it should be performed slowly. It burns less calories than more strenuous activities and other forms of exercise therefore, calorie burn is not one of the main ways chair yoga assists with weight loss. However, chair yoga is perfect for seniors seeking to lose weight being an accessible form of exercise that is inclusive for all. Chair yoga’s role in weight loss is achieved by addressing mental and emotional barriers and by promoting healthy habits which support long-term sustainable weight loss and a healthier lifestyle as we age.
Consistency is the key! Remember to listen to your body, be patient and kind to yourself and progress at a pace that feels right for you. Don’t expect to lose weight in 21 days by only performing gentle chair yoga for a few minutes a day, that simply isn’t feasible. Stay away from Snake Oil sellers who suggest you can!
Combine regular chair yoga sessions with a healthy balanced diet will lead to sustainable weight loss. Accept that it takes time and avoid fad diets, the latest crash diet seldom leads to lasting weight loss, and enjoy your chair yoga journey!
David O'Connor