Is yoga another centenarian secret? The benefits of this ancient practice for overall health and longevity
Daisy Taylor, a spunky centenarian from Chelmsford, England, recently credited her long and healthy life to practicing Yoga, along with a positive attitude and appreciation for the “little things.” Â
In an interview with the BBC on her 105th birthday in December (2024), Taylor said that yoga has also helped with her cognitive health, claiming that she has become “brainier” in her older age. While continuing to practice yoga at over one-hundred-years-young, she has made modifications. “I used to do yoga on the floor, but I mainly do it in my chair now,” she says.
Taylor is certainly not alone in touting the benefits of the ancient practice. Originating over 5,000 years ago in India as a spiritual and physical discipline, the term “yoga” derives from the Sanskrit word “yuj,” meaning to yoke or unite, symbolizing the union of mind, body, and spirit. Initially rooted in Vedic traditions, yoga has evolved into various forms and practices, such as Hatha, Ashtanga, and Vinyasa, each offering unique benefits.
Today, yoga is a global phenomenon, known for its significant impact on physical health, mental well-being, and spiritual Growth. It doesn’t seem all that surprising then that is has also been associated with healthier Aging and enhanced longevity.
Why yoga is so good for you
Yoga’s multifaceted approach to health includes physical postures (asanas), breathing exercises (pranayama), and mindfulness practices. Here are some reasons you might want to give yoga a try, if you haven’t already:
Improve flexibility and strength
Regular yoga practice enhances flexibility and balance, improves posture, and builds muscle strength. All of these are key factors in protecting our mobility, physical performance, and independence as we age.
Mind Mental Health and get those quality zzz’s
Yoga is well-known for reducing Stress and Anxiety. Practices such as deep breathing and Meditation help lower cortisol levels, the hormone associated with stress. Which in turn, per Johns Hopkins Medicine, helps to promote quality Sleep, another key factor for overall health and longevity. [Listen to our podcast: Better sleep for a revitalized body, mind and soul]
Research also suggests that yoga may alleviate some symptoms of Depression.
Protect heart health
Yoga supports cardiovascular health by improving circulation, reducing blood pressure, and lowering cholesterol levels and inflammation—all factors which can contribute to heart problems. Research has also shown that yoga interventions significantly decreased risk factors for coronary artery disease, which happens when the heart doesn’t get enough oxygen-rich blood due to narrowed or blocked arteries.
Sharpen your mind
Yoga can significantly benefit brain health by improving cognitive function, memory, and focus. Practices like meditation and pranayama enhance blood flow to the brain, fostering neuroplasticity—the brain’s ability to adapt and form new connections.
Research shows that yoga practitioners exhibit better cognitive performance and greater gray matter volume in areas associated with attention and memory.
Additionally, yoga reduces chronic stress, a key factor in cognitive decline. As reported here, a 2023 study found that people with elevated stress levels were a whopping 37% more likely to have cognitive problems. Yoga also promotes mindfulness, which can improve mental clarity and decision-making.
Ease the pain
Living with arthritis, constant headaches or back pain? Practicing yoga may help with this, too.
“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” Dr. Natalie Nevins, a board-certified osteopathic family physician and certified Kundalini Yoga instructor, told the American Osteopathic Association, adding that “Yoga can also lower blood pressure and reduce insomnia.”
Breathe easier
Breathing exercises in yoga enhance lung capacity and efficiency, helping to ease symptoms of people with respiratory issues such as asthma. It should be emphasized that yoga is not recommended as a treatment for asthma, but to help regulate breathing and reduce stress, which can be a trigger.
Live longer
Yoga’s holistic approach to health—combining physical activity, stress reduction, and mindfulness—can slow the aging process. A study published in Oxidative Medicine and Cellular Longevity found that yoga reduced markers of cellular aging, such as inflammation and oxidative stress, potentially extending lifespan. [Read: The silent threat: chronic inflammation and its impact on health and lifespan]
Beyond the benefits of physical activity, yoga – through meditation – can help to foster spiritual growth and inner peace, which in turn can have an impact on overall health, including improved heart and brain health. [Read: The impact of spirituality and religion on longevity and Meditation and mindfulness may be as effective as medication for certain conditions]
Joining a yoga class can also foster a sense of community and help to fend off loneliness. Attachment — the maintaining of family and social Relationships as we age – is one of the 7A’s of SuperAging, as identified in the book. Not only is it good for our health and happiness, but it could impact how long we live.
Getting started
A truly great thing about yoga is its accessibility to all ages and fitness levels. Beginners can start with gentle styles such as Hatha or Yin Yoga, focusing on slow movements and deep stretching. For people with mobility issues, chair yoga offers a modified approach that still delivers big benefits. Online classes, community centers, and yoga studios provide resources to help you begin your journey.
The bottom line
For some SuperAgers, like Daisy Taylor, yoga provides a pathway to staying active, maintaining mental Clarity, and fostering a sense of purpose or community. Regular practice also supports mobility and balance, crucial for preventing falls and maintaining independence in later life. Additionally, yoga’s emphasis on mindfulness cultivates a positive outlook, which is associated with longer, healthier lives.
More on healthy aging:
How our attitude toward aging affects how we age – and how long we live
Can you learn how to be an optimist?
Why be kind? It’s good for you, good for others, and you just might live longer
Giving thanks: Practicing gratitude linked with greater longevity
Foods to help you live longer, stronger, better
Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.
