Fitness Strategies for Societal Populations Student’s Name Institutional Affiliation Date

Yoga for Fitness Arthritis is one of the most disabling diseases in the 21st century. At the moment it affects more than 40 million Americans and by mid 21st century it is expected to affects at least 60 million people (Middleton et al, 2013). Seniors are the most vulnerable group to this disease, especially elderly women. Most are affected by Osteoarthritis.

Yoga for Fitness Yoga is an old system to of exercise, healing and relaxation from India. It is perceived as a holistic technique health. Yoga is reported to increase muscle strength, stamina, flexibility while providing self- awareness and feelings of well-being (Middleton et al, 2013). Yoga can be practiced anywhere and call for no special skills or equipment. It is gentle to the joints and can be modified to fit the physical characteristics of every person. Yoga uses gravity and the body as resistance and hence it is a low impact physical activity (Kirk, 2013).

Physical Limitations of Women with Arthritis Arthritis is closely linked to swelling, deformities of limbs, joint pain and stiffness. These conditions can invariably interfere with the ability to carry out normal daily living activities and work activities (Middleton et al, 2013). Pain is a limiting factor and Yoga is meant to alleviate pain. As the cartilage in various joint wears out as in osteoarthritis, or erodes due to swelling as in rheumatoid arthritis, the parts of the body affected can never function normally. In short, arthritis reduces mobility.

Modifications of Yoga Necessary for this Group To the groups of elderly women with arthritis Yoga poses should be modified to encourage movement of fluid and joints (IDEA, 2015). To this groups maintain a static position is more painful that gentle movements, as such Yoga for elderly should stress on movements such that: It offers both flexion and extension (child pose) Increases the space within joint (angle pose)

Modifications of Yoga Necessary for this Group It should strengthen tissues and ligaments (warrior poses) Arthritis is painful and as such fitness professional should offer corrections, cues and adjustments to allow the participant to self-adjust poses as required. Participants should be allowed to find their ideal posture and movement pattern (IDEA, 2015). Yoga for elderly should be performed in the afternoon when their stiff joints have loosened.

Goals for Engaging this Group in Yoga The main of engaging elderly women suffering from arthritis in Yoga is to alleviate chronic pain associated with this disease. Yoga is designed to get back movement into pats of the body that have been contracting so as to reduce sensation to pain (IDEA, 2015). Elderly women with arthritis contract their muscles in a move to reduced pain, but the result is the opposite. Contracting compromise breathing but help regain joint mobility and muscle tone required to support affected joints.

Safety Considerations Elderly participants should be allowed to listen to their bodies so that they can establish what is best for them. Honoring body signs is pivotal to a safe Yoga practice. Elderly participants should avoid poses that strain their joints and pursue gentle poses such as child pose. Fitness professionals should encourage elderly participants to stay within their confort zone(intelligent edge) , in poses that bring no pain, fatigue or strain (IDEA, 2015).

Equipment and Resources to meet the needs Ederly Women with Arthritis There are no special equipment requires to practice Yoga. The only prerequisite is a Yoga mat, a chair, towel, Yoga legging and shorts, your body and mind. No special footwear is needed since Yoga is done barefoot (Lee, 2014). Diagram showing an elderly woman practicing Yoga with a chair on a mat.

Child Pose Child pose encompasses a sequence of body movements at a resting position. The only requirement for this physical practice is a Yoga mat (Lee, 2014). This sequence improves the mobility in the shoulders, hips and knees by stimulating the joint’s natural lubricants and easing joint friction. This pose also assists to lengthen the spine chord, which can help elderly women with arthritis in their vertebrae. The Yoga mat is used to reduce pressure on their knees

Warrior Pose The warrior pose entails requires an instructor so as to control the extent of stretch. Warrior pose is meant to bring mobility into the knees whereas strengthening the hips and thighs (Lee, 2014). This movement helps to release pressure from joints affected by arthritis (Lee, 2014). Precaution here is that it requires deep breathing The only requirement is a Yoga mat.

Shoulder Stretch Movements In shoulder stretch movements an individual requires a chair. The sequence of movements as shown in the diagram brings mobility to neck, shoulders, wrists, elbows and fingers. One should move these joints in a range of motions as indicated in the diagram. This is one of the most apt physical activities for elderly women affected by arthritis (Lee, 2014).

Conclusion Yoga for elderly women with arthritis can confer immense benefits to their health. Yoga has been identifies as one of the mitigation measures that can help reduce the debilitating effect of arthritis in elderly women. One of the most overwhelming effects of Arthritis is that it is a chronic condition. The disease is so weakening and its effects grow worse with time. Fitness professionals should encourage elderly participants to stay within their confort zone(intelligent edge) , in poses that bring no pain, fatigue or strain. To the groups of elderly women with arthritis Yoga poses should be modified to encourage movement of fluid and joints

References IDEA. (2015). Designing a Yoga Program for Active Seniors. IDEA Health & Fitness Journal. Retrieved from: http://www.ideafit.com/fitness-library/designing-a-yoga- program-for-active-seniors Kirk, M. (2013). 3 Safe Stretch Rules. Yoga International Journal. Retrieved from: https://yogainternational.com/article/view/3-safe-stretch- rules Lee, C. (2014). Yoga 101: A Beginner’s Guide to Practice, Meditation, and the Sutras. Yoga Journal. Retrieved from: http://www.yogajournal.com/article/beginners/yoga- questions-answered/ Middleton, K. R., Ward, M.M,. Haaz, S.,5 Velummylum,S. (2013). Pilot Study of Yoga as Self-Care for Arthritis in Minority Communities. Health Quality Life Outcomes V.11