.png)
Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA
Empowering older adults to move, breathe, and thrive with grace and vitality.
Ah, the holidays! A time for joy, gatherings, and, let’s be honest, a little bit of chaos. For those 45+ or simply seasoned in life’s experiences, the festive season can feel less like a Hallmark card and more like an endurance sport. But fear not! With some yoga-inspired wisdom and wellness strategies, you can glide through the holidays like a pro—or at least avoid a sugar cookie-induced meltdown.
Breathe Before the Buzz
Between shopping, cooking, and juggling social obligations, it’s easy to feel overwhelmed. That’s where yoga shines. Mindful breathing (pranayama) can lower stress levels and keep you feeling grounded. Try this simple technique: inhale deeply for a count of four, hold for four, and exhale for six. Repeat for a few minutes whenever Uncle Bob’s political rants test your patience. Research shows that controlled breathing can reduce cortisol levels and improve overall well-being (Brown & Gerbarg, 2005).
Stretch Away the Stress
Long car rides and extended holiday preparations can take a toll on your body. Spend a few minutes loosening up—your spine will thank you.
Hydration: Your Secret Weapon
It’s easy to forget about hydration when eggnog and mulled wine are flowing freely. However, staying hydrated is crucial for energy and digestion. Carry a water bottle as a festive accessory or set reminders on your phone.
Pro tip: Herbal teas like peppermint or ginger not only hydrate but also aid digestion, which can be a lifesaver after indulging in Aunt Martha’s famous fruitcake.
Mindful Munching
The holidays are synonymous with indulgence, but a mindful approach to eating can help you savor the season without regret. Focus on portion sizes and balance rich foods with nutrient-dense options like roasted vegetables or lean proteins. Studies suggest that mindfulness practices, including mindful eating, can reduce overeating and improve metabolic health (Mason et al., 2016). And yes, it’s okay to have a treat—just enjoy it mindfully.
Rest and Digest
Between late-night festivities and early-morning commitments, sleep often takes a back seat. However, adequate rest is essential for immune health and overall wellness. Create a calming bedtime routine—think gentle yoga poses like Legs-Up-The-Wall and a few pages of a good book. Restorative yoga has been shown to improve sleep quality, especially in older adults (Hariprasad et al., 2013).
Mindfulness Over Materialism
Finally, remember that the best part of the holidays isn’t the perfect gift or Instagram-worthy table setting. It’s the moments of connection, laughter, and gratitude. Practice mindfulness to fully savor these experiences. A short daily meditation can keep your mind focused on what truly matters—
Your Holiday Zen Awaits!
With these holiday wellness tips for seniors you can be ready to make this holiday season your healthiest and happiest yet! Download the Young Heart Yoga App for personalized yoga and wellness programs designed for active adults and seniors. From stress-busting practices to gentle stretches, we’ve got you covered. Let’s move, breathe, and thrive—holistically!
About the Author
Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.
Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life.
References
Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression: Part II—clinical applications and guidelines. The Journal of Alternative and Complementary Medicine, 11(4), 711-717.
Greendale, G. A., Huang, M. H., Karlamangla, A. S., & Seeger, L. (2012). Yoga decreases kyphosis in seniors: Results of a randomized controlled trial. Journal of the American Geriatrics Society, 60(1), 156-157.
Mason, A. E., Epel, E. S., Aschbacher, K., Lustig, R. H., Acree, M., Kristeller, J., ... & Daubenmier, J. (2016). Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss: Data from the SHINE randomized controlled trial. Appetite, 100, 86-93.
Hariprasad, V. R., Varambally, S., Shivakumar, V., Kalmady, S. V., Venkatasubramanian, G., & Gangadhar, B. N. (2013). Effects of yoga intervention on sleep and quality of life in elderly: A randomized controlled trial. Indian Journal of Psychiatry, 55(7), S364.
Comentarios