Yoga for healthy ageing: Why experts say it's the best exercise to stay strong, sharp and independent

As life expectancy rises across the world, a new challenge is emerging: how do we ensure that longer lives are also healthier lives?

Medical advances have helped people live longer than ever before, but longevity does not automatically guarantee good health. Many older adults struggle with declining muscle strength, poor sleep, reduced mobility, loneliness, anxiety and chronic diseases that affect their quality of life.

This year's International Day of Yoga theme, "Yoga for Healthy Ageing," shines a spotlight on a practice that researchers and health experts increasingly view as a powerful, low-cost tool for maintaining physical, mental and emotional well-being in later life.

Living longer isn't the same as ageing well

According to Prof. Dr. Nita Bandyopadhyay of the Department of Physical Education at the University of Kalyani, ageing is influenced by both genetics and environmental factors.

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"The biological theories of ageing suggest that humans age due to two broad mechanisms. One is genetic programming, while the other involves accumulated damage caused by environmental factors. Many of these environmental influences can be minimised through lifestyle choices," she explains.

As populations age rapidly, researchers are increasingly exploring non-pharmacological and cost-effective ways to help older adults remain healthy and independent. Yoga, experts say, has emerged as one of the most promising options.

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How yoga helps the ageing body

One of the biggest challenges of ageing is the gradual loss of muscle mass, bone density and balance. Regular yogic practices, including asanas (postures), pranayama (breathing techniques) and meditation, can help address many of these issues simultaneously.

Prof. Dr. Bandyopadhyay notes that yoga can help manage muscle loss, improve balance, support cardiovascular and pulmonary health, enhance sleep quality and reduce the risk of falls and fractures among older adults. Practices such as Surya Namaskar (Sun Salutation) have also been found to support physical fitness, physiological health and psychological well-being.

"Yoga and exercise are among the most important non-pharmacological means of providing substantial benefits to the elderly," she says.

According to Prof. Sridip Chatterjee of Jadavpur University, yoga's benefits align with what scientists call the Psycho-Neuro-Endocrine-Immunological (PNEI) framework, which examines how mental health, the nervous system, hormones and immunity interact to influence overall well-being and ageing. His research explored how yogic practices may help promote healthy ageing by supporting these interconnected systems.

The mental health connection

Healthy ageing isn't only about physical health. Older adults often face emotional challenges, including depression, anxiety, loneliness, stress and social isolation. Research increasingly suggests that yoga can play a role here as well.

According to Prof. Dr. Bandyopadhyay, yoga helps regulate the autonomic nervous system by reducing overactivity of the sympathetic nervous system, the body's "fight or flight" response, while enhancing parasympathetic activity, which promotes relaxation and recovery.

This shift may reduce cortisol, often called the stress hormone, while supporting the release of feel-good neurotransmitters such as dopamine and serotonin. The result can be improved mood, reduced anxiety and a greater sense of emotional well-being.

Better sleep, better ageing

Sleep disturbances become increasingly common with age, affecting everything from memory and mood to immunity and heart health. Studies examining yoga interventions among older adults have found that a combination of yogic postures, breathing exercises and meditation can significantly improve sleep quality.

Experts say even gentle evening practices can help calm the nervous system and prepare the body for restorative sleep.

Breathing exercises that support healthy lungs

Pulmonary function naturally declines with age, but yogic breathing techniques may help slow that process. Research suggests that practices such as Nadi Shodhana (alternate nostril breathing), Bhramari, Ujjayi, Om chanting and other pranayama techniques can serve as accessible, low-cost tools for improving respiratory health.

These exercises require little space, no expensive equipment and can be practised both at home and in community settings.

Small daily habits can make a big difference

Dr. Mandeep Singh Basu, Director of Mirasa Ayurveda, believes healthy ageing doesn't require hours of daily practice.

"Ageing is inevitable. Suffering through it is not," he says.

He recommends simple habits such as joint-mobility exercises, gentle balance postures, alternate nostril breathing, seated spinal stretches and restorative poses like Viparita Karani (legs-up-the-wall pose). According to him, consistency matters far more than intensity.

A 40-minute yoga routine for healthy ageing

1 minute: Prayer

7 minutes: Sukshma Vyayama (gentle joint movements)

-Neck rotations

-Shoulder rotations

-Trunk twisting

-Knee movements

-Ankle stretches

2 minutes: Balance exercises

-Rekhagati (linear balance walking)

-Urdhva-gati (upward movement)

15 minutes: Gentle yoga postures

-Tadasana

-Trikonasana

-Katichakrasana

-Vakrasana

-Bhujangasana

-Setubandhasana

-Viparita Karani

-Shavasana

1 minute: Kapalabhati (optional)

8 minutes: Pranayama

-Ujjayi

-Anulom-Vilom (Nadi Shodhana)

-Bhramari

5 minutes: Meditation

1 minute: Shanti Patha

Total duration: 40 minutes

The routine has been suggested by Dibyendu Mondal, research scholar in Yoga at the University of Kalyani.