For many years, aerobic exercise has been the “gold-standard” when it comes to the number of health benefits it delivers—lowering the risk of heart disease and certain cancers, improving energy, mood, cognitive abilities and sleep--and the list goes on. But according to researchers at the University of Maryland, yoga may do even more for you.

The researcher compared the findings of 81 studies that examined yoga's health benefits and the health benefits of aerobic exercise. The researchers found that yoga outperformed aerobic exercise at improving balance, flexibility, strength, pain levels among seniors, menopausal symptoms, daily energy level, and social and occupation functioning, among others. They found yoga to be especially effective at reducing stress.

“We were a little surprised by the results,” admits lead researcher Alyson Ross, MSN, RN. “We played around with the studies, making tables grouping the studies in a variety of ways (disease condition, health outcomes, and so forth). When we sorted them by exercise and yoga side-by-side, it became apparent we were on to something.”

Yoga and weight control

With its ability to reduce stress, Ross and her colleagues believe yoga may be an important weight loss tool for those under stress. “Evidence suggests that chronic stress leads to changes in food-seeking behavior, including increased consumption of foods high in sugar and fat, which may eventually lead to obesity,” says Ross. "As yoga provides many of the benefits typically associated with exercise, and is also so effective at reducing stress,” she continues, “it’s possible that yoga might be a particularly useful weapon in the arsenal against obesity.”

Changing perceptions of yoga

While yoga is more widely accepted by Americans today, for many years it was considered by many as “fringe” with few benefits beyond improving flexibility. This research suggests that yoga deserves a prominent place alongside other forms of exercise that may be more familiar to us. “Yoga seems to be able to provide many of the physical benefits of exercise—and then some,” says Ross. “It behaves as both exercise and meditation.”

Getting started with yoga

If you’re considering giving yoga a try--after all, this is Yoga Awareness month--don’t worry that you’ll need the acrobatic skills of a contortionist. There are many forms of yoga so it’s just a matter of finding a style of yoga that fits your needs and fitness goals. Experts agree that it’s usually best to find a class with a teacher, as starting on your own with only a book or video can be difficult. It’s important to learn how to do the poses correctly then you can practice yoga at home on your own. As for how much yoga is needed to gain significant benefits, the researchers say that the health benefits can be obtained with a single weekly class, but most studies incorporated more frequent sessions. Like almost everything in life, the more you put in, the more you’ll get out.

Sources:

Rodale

WebMD