Yoga, Pilates and Tai Chi have all been shown to improve mood and Wellbeing. Yoga can help with pain, especially back pain and helps improve flexibility and posture. It also helps with depression and anxiety and there is early evidence that it improves sleep, fatigue and lung function. Pilates can help with musculoskeletal pain, improve core strength and posture. Tai Chi is an effective activity to help ease pain, promote mindfulness and reduce falls.
Stretching and balance won’t boost your cardio much, but they help keep you safe during activity:
Stretching supports strength by helping tight muscles recover.
This type of movement focuses on balance and supports all your activity.
Classes vary in price and it’s worth shopping around. Many gym memberships offer classes as a part of the whole offer. Many people find supplementing in person classes with online sessions is a more cost effective option.
Everyone has to start somewhere! You can find groups to go to where everyone is a beginner, and there are lots of online sessions aimed at complete beginners. Try to focus on your enjoyment of the music and movement, and the benefit that you are getting from it. You could try online classes at home by yourself or with family or friends to build your confidence.
No, just loose comfortable clothes and layers so you can keep cool.
No! Most Yoga, Pilates and Tai Chi classes are attended by both men and women. Many providers also offer single sex classes if you prefer.
That depends on what you want to achieve. If you want to improve your flexibility and strength, try Yoga. If you want to develop a stronger core and abdominal muscles, choose Pilates. Both will help improve posture.
Yoga is for everyone, no matter how flexible you are to begin with. Practicing yoga will help with breathing and mindfulness. It’s about moving slowly and stretching carefully.
The gentle, repetitive swaying movements of Tai Chi can help to improve balance. Better balance reduces the likelihood of a fall.
It can be hard to know where to start when trying to move more. Everyone begins at a different point, depending on how active they are, how easily they move, and how strong they feel.
To get started, choose the option that best matches what you usually do on an average day in each column below. Look at your daily activities, mobility, and strength to find a sensible place to begin. Then click on the ‘see results’ button to reveal where you should start.
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Perhaps try one of the seated options at home to begin with. Many last only 10 minutes but try to do them as many times a week as you can. Build up to longer sessions and perhaps vary what you are doing each day. Most providers offer beginners sessions, like unwind and relax sessions. Many instructors have received specific training to help people with physical restrictions and dementia.
Try one of the seated options to begin with. Build up to longer sessions and perhaps try to build more standing work as you get stronger. Talk to your instructor before you get going so they understand you better. It may help to supplement this with an online class as well.
Many providers offer courses which help you build up your strength and confidence as you go through. Try and do something at least twice a week. It may help to supplement this with an online class as well.
Many providers offer courses which help you build up your strength and confidence as you go through. Try and do something at least twice a week.
Practice regularly to improve your technique. Try and do something at least twice a week.
Yes, Yoga, Pilates and Tai Chi can all be done seated. There is no need to be able to get up from the floor or stand to begin. Simple google search will help you find what is available in your area. Many instructors have received specific training to help people with physical restrictions and dementia.
Nuffield Health have Fitness & Wellbeing Gyms all over the country and provide access to a wide range of onsite health services and superb gym facilities.
Explore expert guidance, resources, and support from the British Wheel of Yoga to help you begin or deepen your yoga journey safely and confidently.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
