20 Weight Loss Strategies for Women Over 50

20 Weight Loss Strategies for Women Over 50

Losing weight. Not easy, is it? Especially as we age. Then add in that we make it so difficult. Below are 20 weight loss strategies for women over 50 to jump start your fitness goals.

Here’s a comprehensive list of 20 actionable tips that women over 50 can incorporate into their daily routine to aid in weight loss:

1. Prioritize Protein

Increase protein intake to maintain muscle mass and aid in weight loss. Incorporate lean sources like poultry, fish, tofu, and legumes into meals.

2. Hydration Is Key

Stay hydrated! Aim for at least 8–10 glasses of water daily to support metabolism and curb unnecessary snacking.

3. Portion Control

Be mindful of portion sizes. Use smaller plates to help control portions and avoid overeating.

4. Fiber-Rich Foods

Include fiber-rich foods like fruits, vegetables, whole grains, and legumes to promote fullness and regulate digestion.

5. Regular Exercise

Incorporate a mix of aerobic exercises (like brisk walking or swimming) and strength training to boost metabolism and maintain muscle mass.

6. Prioritize Sleep

Ensure quality sleep of 7–9 hours per night. Poor sleep can disrupt hormones related to appetite and weight regulation.

7. Mindful Eating

Practice mindful eating by slowing down, chewing food thoroughly, and savoring each bite to prevent overeating.

8. Reduce Sugar Intake

Limit added sugars in beverages and processed foods. Opt for natural sweeteners like fruits when craving something sweet.

9. Healthy Fats

Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil for satiety and overall health.

10. Avoid Late-Night Snacking

Try to avoid eating late at night and give your body time to digest food before sleeping.

11. Meal Planning

Plan meals ahead to make healthier choices and avoid impulsive eating.

12. Stress Management

Practice stress-reduction techniques like yoga, meditation, or deep breathing exercises to prevent stress-related eating.

13. Track Progress

Monitor food intake and physical activity using apps or journals to stay accountable and track progress. Honestly? When I don’t track what I’m eating, I go way off track.

14. Balanced Diet

Focus on a balanced diet that includes a variety of nutrients to support overall health and weight loss.

15. Incorporate Interval Training

Include interval training in workouts to boost metabolism and burn calories efficiently.

16. Reduce Processed Foods

Minimize processed foods high in refined carbohydrates and opt for whole, nutrient-dense options.

17. Stay Active Throughout the Day

Incorporate movement into your daily routine by taking short walks, using the stairs, or doing household chores.

18. Mind-Body Connection

Practice mindfulness techniques to develop a positive relationship with food and your body.

19. Seek Support

Join support groups or find a workout buddy to stay motivated and committed to your weight loss journey.

20. Celebrate Non-Scale Victories

Celebrate achievements beyond the scale, such as improved energy levels, better sleep, or increased strength.

There you have it. 20 Weight Loss Strategies for Women Over 50. Gradually working toward your weight loss goals while maintaining overall health and well-being is the way to go for long term success. Remember, it’s about creating sustainable habits that lead to long-term success.

These links will help you on your journey:

The Power of Yoga for Women Over 50

The Power of Yoga for Women Over 50

That’s right. Age is just a number. The power of yoga for women over 50, isn’t just about striking a pose—it’s a transformative practice that can improve physical health, mental clarity, and emotional balance.

Below are only a few of the reasons why I not only teach, but do yoga every day:

1. Enhanced Flexibility and Mobility

Yoga gently eases stiff joints and muscles, improving flexibility and range of motion, making everyday movements more comfortable and effortless.

2. Stress Relief and Mental Clarity

Through mindful breathing and meditation, yoga becomes a sanctuary for calming the mind, reducing stress, and fostering mental clarity. This practice can significantly enhance overall emotional well-being.

3. Strength and Balance Improvement

With consistent practice, yoga helps build muscle strength, aiding in better posture and balance—essential factors in preventing falls and maintaining independence.

4. Joint Health and Pain Management

Yoga’s gentle movements and stretches can alleviate joint pain, offering relief for common ailments such as arthritis, while improving joint health and overall comfort.

5. Heart Health and Blood Circulation

Certain yoga poses and breathing exercises promote better blood circulation, supporting heart health and overall cardiovascular well-being.

6. Community and Connection

Yoga classes offer a sense of community, fostering connections with others on similar wellness journeys, creating a supportive environment vital for mental and emotional health.

7. Body Awareness and Self-Acceptance

Through yoga, women over 50 can embrace body awareness and self-acceptance, fostering a positive relationship with their bodies and boosting self-confidence.

Yoga is a powerful tool for women over 50, offering a holistic approach to health that encompasses physical fitness, mental clarity, and emotional balance. It’s never too late to start this transformative journey towards wellness. So, roll out the mat, breathe deeply, and embrace the benefits of yoga—it’s a gift you give to yourself!

Ready to begin your yoga journey? Explore local classes or online instructors such as myself that offer tailored flows to cater to your unique needs and embark on a path to a healthier, happier you! Namaste 🙏✨

The following will help you on your journey:

Weight Loss Over 50: Slow and steady For Best Results

Weight Loss Over 50: Slow and steady For Best Results

When I think about weight loss over 50, taking it slow and steady, it brings to mind Aesop’s legendary tale of “The Tortoise and the Hare.” Picture the hare zooming ahead in the race, only to hit the snooze button mid-contest because, well, winning seemed a sure thing.

Meanwhile, our trusty tortoise keeps chugging along, slow and steady, making strides toward the finish line. Lo and behold, when Mr. Hare wakes up from his nap, guess who’s already basking in victory? Yep, you guessed it—the tortoise, strutting its shell.

Now, let’s apply this wisdom to health and wellness, especially for us ladies in the fabulous 50s club. Sure, we’ve all had moments chasing quick fixes, expecting overnight miracles—I’m guilty too. But let’s be real: those TV diets promising instant six-packs?

More likely to give you buyer’s remorse than rock-hard abs. Because, let’s face it, there’s no microwave shortcut to being healthy. The key? Commitment and follow-through.

Think about it, fat doesn’t vanish overnight, despite what those infomercials suggest. It took a while to gain it; it’ll take some time to shake it off. Rome wasn’t built in a day, and neither are healthy habits.

So, when you’re feeling like chucking it all, channel your inner tortoise. Here are a few tips:

First off, ditch the “can’t.” That word’s not invited here. Just like my parents never invited it into our home—nope, we were all about finding ways to make things happen. Take control of those negative vibes and lock ’em away.

Then, make a daily move toward your goal. One positive step tends to lead to another. And seriously, forget the past; it’s all about what’s in front of you.

Now, embrace “slow” as a superpower. For instance, I stumbled upon an article raving about the wonders of “Gentle Flow Yoga” versus the flashier high-intensity stuff. Yoga’s magic, no matter your age or size. Slow things down, tune into your body, and just breathe.

And let’s boot out the dream-killers, shall we? We’re already battling ourselves—why let the naysayers in? The only change you can control is you, remember that.

So, when life throws you a curveball, think tortoise, plodding along steadily toward victory. You’ve got this. Embrace the slow and steady; it’s the stuff that wins races.

The information below will help you on your weight loss over 50 journey:

gift for women over 50

The Ultimate Gift For Women Over 50: Making Yourself the Priority This Holiday Season

Amid the holiday chaos, have you checked everyone off your gift list? The real question: Did you remember the VIP on that list? You! The ultimate gift for women over 50 is prioritizing yourself.

If your name is missing, grab that pen and scribble it in. Self-love deserves a spot too!

We’re experts at making sure everyone else gets the perfect gift. Yet, we often forget to add someone crucial to the list – the person who’s probably the most crucial to everyone on that list. You. Yep, you’re the MVP of your own fan club.

Why? Because the folks who adore you want you around for the long haul. And the secret to being everyone’s favorite guest at the party of life? Taking care of yourself.

So, as you jingle all the way through your holiday preparations, take a hot cocoa break and a moment for some self-reflection. While the house is quiet, ponder these questions:

Did I conquer my health and fitness goals this year?

Am I the epitome of health compared to January 1, 2023?

What steps did I take on my fitness journey, and where did I hit pause?

Let’s face it, without your health, all the material goods in the world won’t make a dent. You could own a pet dragon, but if you’re not around to feed it, what’s the point?

Pastor Rick, from my morning devotional, once phrased it brilliantly. On your deathbed, are you asking for a display of your trophy collection or your college degrees? Probably not. You’ll want your family, your people, the ones who know you without a resume.

So, as you plan your grand entrance into 2024, make a blockbuster move – put yourself on the list. Once you’ve penned your name with flair, sketch out in three-month intervals what the future, healthier, happier you will conquer.

This year, the grand finale, the showstopper, the pièce de résistance is giving everyone on your list the gift of a happy, healthy you. Because let’s be real, your loved ones want you, not a pristine collection of trophies. Be the gift that keeps on giving! To YOU.

The information below will help you move forward on your health & wellness journey:

Ditch The Diet For A Happier You

Ditch The Diet For A Happier You!

Diet. 🙅‍♀️ The word that makes people shudder, especially as we get older. I originally wrote this article on my other site about 10 years ago. I still feel the best way to go is to ditch the diet.

Diet. It’s got that “D” word in it and instantly summons images of bland salads and denying yourself that extra scoop of ice cream. But guess what? It’s time to redefine our relationship with “diet.”

So, what does “diet” actually mean? According to the dictionary, it’s just “the kinds of food that a person, animal, or community habitually eats.” Nowhere in that definition does it say we have to deprive ourselves.

So, how did we end up thinking that “diet” means eating nothing but lettuce or living off kale smoothies? Maybe it’s just a case of “fake news.”

I used to bounce from one diet to another in a desperate attempt to reach that magical number on the scale that I thought I should weigh. The result? A rollercoaster ride through a land of cardboard-tasting diet foods and portion control misery.

Frankly, it was about as natural as a penguin in the desert. As you may have read in my earlier posts, if a label on a weight loss product said “try me,” I was all in.

Unfortunately, it didn’t fix my problem, and I was stuck in a never-ending cycle of dieting until I decided to take matters into my own hands.

So, are you ready to kick the diet mentality to the curb and embrace a healthier, more joyful you? Let’s embark on this hilarious journey together with a few tips that will have you thinking in terms of living a fantastically healthy lifestyle:

1. Make Friends with Real Food: Start by focusing on eating clean. No, we’re not asking you to scrub your veggies (although it couldn’t hurt).

Eating clean means choosing whole, unprocessed foods over packaged and processed ones. Think fresh fruits, lean proteins, and garden-fresh veggies.

Worried it’ll break the bank? Well, before you scoff at those organic prices, calculate how much you’ve been splurging on takeout and junk food. Eating clean is surprisingly budget-friendly.

2. Say Buh-Bye to the Chemical Circus: It’s time for a pantry purge. If it’s got more chemicals than a mad scientist’s lab, toss it out. Those vibrant cereal colors? Fake.

Those neon fruit drink shades? More additives than a sci-fi flick. If you can’t pronounce an ingredient, it’s outta there! You can even donate your non-perishables to a local food bank, so they’ll get a chance to enjoy the “delights” of food-like substances too.

3. Stick to the Store’s Perimeter: Grocery shopping has never been so much fun! Stick to the store’s perimeter, where the fresh, healthy stuff lives.

And if you dare to venture into the aisles, give those ingredient lists a good read. Opt for organic when you can, and if an ingredient sounds like it belongs in a chemistry experiment rather than your dinner, skip it!

4. Weekends: The Perfect Time for Change: If you can, start your healthy journey on a weekend. Why? Because some folks might experience withdrawal-like symptoms, ranging from being exhausted to getting pesky headaches.

Your body’s basically throwing a tantrum because it misses the processed junk. So, drink plenty of water, be patient with yourself, and power through it. You got this!

5. Feel-Good Real Food: Personally, I feel like a rock star when I’m munching on real food. Sure, it might take a little while for your body to adjust, but the benefits are so worth it.

Stick with it, because the good vibes will far outweigh any discomfort you may experience. Plus, you’ll feel so much better – and that’s the real goal here!

So, there you have it, folks! It’s time to banish the “D” word, embrace a healthier lifestyle, and enjoy some hilarious adventures in the world of real food.

Your taste buds and your body will thank you, and who knows, you might just discover a newfound love for Brussels sprouts. 🥦🌽🍎

Focus on feeling good in the skin you’re in. These articles will help:

How many calories do we use doing chores? Can you lose weight cleaning?

How many calories do we use doing chores? Can you lose weight cleaning?

Is cleaning the house a secret workout routine in disguise? Well, my late mother-in-law certainly believed so. She was on a quest to find the magic formula for weight loss including cleaning. But can you lose weight cleaning?

My mother n law tried every pill, potion, and maybe even some enchanted broomsticks in her pursuit of shedding pounds. But here’s the twist, folks!

While I, too, dabbled in the quick-fix weigh loss equation, I eventually had an epiphany – weight loss isn’t a one-size-fits-all spell. It’s all about those lifestyle choices, not chasing fairy-tale results.

The biggest difference between us? I discovered the power of embracing sweaty lunch breaks, courtesy of the company fitness center at my BP Oil Corporate gig in Cleveland. Thirty-minute aerobic classes, a speedy shower, and a salad for lunch – talk about multitasking!

My dear mother-in-law, though, couldn’t quite wrap her head around my midday sweat sessions. She’d cock an eyebrow and wonder why I’d willingly turn my work attire into workout gear. I’d explain that it made me feel better, both physically and mentally, and that it was my stress-busting secret.

But every conversation would inevitably circle back to the magic weight loss spell. I’d tell her the secret incantation: “Exercise!” Her response? Always a sassy, “Don’t you think I do enough around here?”

To which I’d respond with a resounding “No. You won’t lose weight cleaning as you normally do” Her usual household chores just weren’t cutting it on the calorie-burning front. It was time for a potion upgrade – increased activity and a dash of nutrition.

You see, our bodies are like shape-shifters, adapting to whatever we throw at them. The daily grind becomes a walk in the park for our resilient physiques.

She didn’t like my spiel, insisting that cleaning, laundry, and cooking had to burn calories. Technically, she was right – every move you make does torch some calories.

So, how do household chores stack up against the exhilarating dance of Zumba or a brisk jog in the park? Let’s break it down:

  • Sweeping floors: About 80 calories
  • Mopping floors: Around 85 calories
  • Washing dishes (including a bit of walking): Roughly 50 calories
  • Moving household items, rearranging furniture, and playing Tetris with boxes: A solid 275 calories

Now, don’t be disappointed if these numbers don’t quite match your expectations. I had high hopes for the calorie-burning magic of chores, too.

But even if you go full-blitz on household tasks, you’ll only torch about 100 calories in 30 minutes. You’d need a few hours of Cinderella-style cleaning to replace a proper workout, and trust me, the magic clock strike would come long before you’re done!

But here’s the real enchantment in all of this: no matter what you choose to do, whether it’s a Zumba dance-off or battling dust bunnies, getting up and moving is your ticket to health and wellness. So, wave your mop wand or shake it to Zumba – the choice is yours!

The links below will help you on your weight lose journey:

5 tips to lose weight holidays

Surviving the Bloat: 5 Wacky Holiday Weight Loss Tips For The End Of The Year

Well, well, well, here we are, already heading into the holidays! Another year older, wiser, and maybe this year a few pounds lighter as we survive the holiday feasting frenzy. Fear not, for today, we are going to put on our smiles as we read these 5 Wacky Holiday Weight Loss Tips to help you stay on track.

Ready to get started? You’ll think you’ve stumbled into a comedy show. We can do it with these holiday weight loss tips.

1. The Veggie Before Everything Diet: Why just add veggies to your meals when you can make them the divas of the dining table? Make it your mission to eat a fruit or veggie FIRST at every meal. Breakfast? Chuck a fruit into your meal replacement shake. Lunch? Salad BEFORE your sandwich. Dinner? Salad or veggie appetizer (think roasted brussel sprouts) takes the spotlight.

Tip 1: Give veggies their 15 minutes of fame at every meal.

2. The Trifecta Meal Plan: Forget about those constant snacking alarms! As we end the year, we’re going back to basics with three square meals a day—breakfast, lunch, and dinner. It’s like a foodie’s version of time travel!

Tip 2: Embrace the power of the trio, three meals a day it is.

3. The H2O Overhaul: Hydration, my friends, is not to be taken lightly. The rule is simple: drink half your body weight in ounces of water daily. Forget excuses; this is non-negotiable.

Tip 3: Guzzle that water like it’s liquid gold.

4. The Quirky Workout Regimen: Bid farewell to dull workouts! As we end this year, we recommend three workouts a week. Mix it up with 2-3 high-intensity interval training sessions and a touch of gentle yoga. It’s like a workout rollercoaster, minus the nausea!

Tip 4: Get ready to sweat, laugh, and stretch your way to fitness.

5. The Daily Scale Showdown: Yes, you read that right. It’s time to face the music (or numbers) daily! Step on that scale; no hiding allowed. Do we have to? Yes but if daily seems daunting, weekly check-ins are the minimum. Believe it or not, when we weigh ourselves more often, we are more likely to skip the sweets and stay on track.

Tip 5: Keep your scale front and center, and let’s see what’s cooking (or shedding).

So there you have it, our wacky yet effective weight loss tips as we end the year. Remember, laughter is the best medicine, and celebrating every little victory is the secret sauce to success.

Let’s finish this year with a sense of humor and a healthy dose of determination to live happy and healthy next year. Here’s to a lighter, brighter, and downright hilarious Fall and Winter holiday season! 🎉🤣 And remember to smile.

The following will also help you stay on track:

Top 15 Stretching Exercises For Women Over 50

Top 15 Stretching Exercises For Women Over 50

Stretching is an important part of any fitness routine, but it is especially important for women over 50. Below are the top 15 stretching exercises for women over 50 each of us should be doing daily.

As a yoga teacher specializing in women and seniors, I know first hand how important this is. As we age, our muscles and joints become less flexible, which can lead to pain and injury.

Simply stretching daily helps improve our flexibility and range of motion. It can also help reduce our risk of injury and improve our overall fitness.

Top 15 Stretching Exercises For Women Over 50 Please check with your personal physician or healthcare provider before starting any new exercise program. These are the top 15 stretching exercises that are ideal for women over 50:

  1. Neck stretch: Slowly tilt your head to the right side, bringing your ear towards your shoulder. Hold for 10–15 seconds, then repeat on the other side.
  2. Shoulder roll: Slowly roll your shoulders forward and backward in a circular motion. Repeat 10–15 times.
  3. Arm stretch: Extend your right arm out in front of you, palm up. Bend your elbow and bring your hand towards your shoulder. Use your left hand to gently pull your right elbow closer to your chest. Hold for 10–15 seconds, then repeat on the other side.
  4. Chest stretch: Stand in a doorway with your forearms resting on the door frame, elbows shoulder-width apart. Lean forward until you feel a stretch in your chest. Hold for 10–15 seconds.
  5. Backstretch: Stand with your feet shoulder-width apart and bend forward at the waist, keeping your back straight. Reach down towards your toes, keeping your knees slightly bent. Hold for 10–15 seconds.
  6. Hip stretch: Stand with your feet shoulder-width apart and step forward with your right foot. Bend your right knee and lower your hips until you feel a stretch in your left hip flexor. Hold for 10–15 seconds, then repeat on the other side.
  7. Hamstring stretch: Stand with your feet shoulder-width apart and bend forward at the waist, keeping your back straight. Reach down towards your toes, keeping your knees slightly bent. If you can’t reach your toes, hold onto your calves or hamstrings. Hold for 10–15 seconds.
  8. Quadriceps stretch: Stand facing a chair or wall with your hands on the back of the chair or wall for support. Bend your right leg behind you and grab your right foot with your right hand. Gently pull your heel towards your buttock. Hold for 10–15 seconds, then repeat on the other side.
  9. Calf stretch: Stand facing a wall with your hands on the wall at shoulder height. Place your right foot behind your left foot and lean forward until you feel a stretch in your right calf. Hold for 10–15 seconds, then repeat on the other side.
  10. Knee stretch: Kneel on your right knee with your left foot in front of you. Place your hands on your left thigh and lean forward until you feel a stretch in the back of your right knee. Hold for 10–15 seconds, then repeat on the other side.
  11. Ankle stretch: Sit on the ground with your legs extended in front of you. Flex your right foot and point your toes towards the ceiling. Loop a towel around the ball of your right foot and gently pull the towel towards you. Hold for 10–15 seconds, then repeat on the other side.
  12. Wrist stretch: Extend your right arm out in front of you, palm down. Bend your right wrist up towards your body and use your left hand to gently pull your right fingers down. Hold for 10–15 seconds, then repeat on the other side.
  13. Hand stretch: Spread your fingers wide and make a fist. Then, spread your fingers wide again. Repeat 10–15 times.
  14. Foot stretch: Spread your toes wide and then bring them together. Repeat 10–15 times.
  15. Toe stretch: Bend your right big toe towards the base of your foot. Hold for 10–15 seconds, then repeat on the other side.

Be sure to warm up before stretching and to stretch gently. Don’t bounce while you’re stretching, as this can cause injury. If you feel any pain, stop stretching immediately.

Stretching can be a great way to improve your flexibility, range of motion, and overall fitness. It is especially important for women over 50 to stretch regularly to help reduce their risk of injury and improve their quality of life.

Gentle Yoga Private or Small Group Class Information:

This is the class I teach three times a week at our local gym. It requires members sign up as it is so popular. You can also take this class as a chair yoga gentle class. We can talk about the best yoga flow for you during our first session.

Additional information is below for you:

30 Minute Gentle Yoga Session With Denise or 55 Minute Gentle Yoga Session With Denise

Exercise After A Hysterectomy? Choose Gentle Yoga. Here’s Why.

Well, as if childbirth alone wasn’t enough, along comes menopause and often hysterectomy. After dealing with hemorrhaging every single month, I decided enough was enough and agreed with my doctor that I would have surgery. One of my questions was what about exercise after a hysterectomy?

Funny thing is that the doctor really didn’t have great answers for me. I talk about this on my YouTube channel which I started for this exact women. To help them after a hysterectomy. You can see that video series here: Healthy and Active Women Over 50

The road to recovery may seem challenging, but there’s something that can help. Gentle Yoga which is what I teach.

Yoga isn’t just an exercise; it’s a holistic journey towards healing, strength, and self-love. It helped me recover faster and better than anything else including walking.

Below are just a few reasons why yoga is one of the best exercise programs for women after a hysterectomy.

Embrace Wellness: Why Yoga Is Your Post-Hysterectomy BFF

Gentle Healing

After a hysterectomy, your body deserves some extra TLC. Yoga, specifically the Gentle Yoga I teach, offers a gentle way to regain your strength without putting excessive strain on your body. The practice focuses on slow, controlled movements that promote circulation and flexibility, aiding in your recovery journey.

Emotional Balance

Hysterectomies can bring about a whirlwind of emotions including depression, confusion and even rage. Yoga isn’t just about the physical; it’s a mental and emotional reset too. The mindful breathing and meditation aspects of yoga can help you manage stress, anxiety, and mood swings, offering emotional solace during this transformative period.

Core Strength

Your core plays a pivotal role in maintaining balance and posture. Yoga postures such as “Cat-Cow,” “Bridge,” and “Child’s Pose” gently engage your core muscles, helping you regain strength and stability, even after surgery.

Pelvic Floor Health

Yoga’s emphasis on pelvic floor exercises can be a game-changer following a hysterectomy. These subtle movements aid in pelvic floor rehabilitation, contributing to better bladder control and overall pelvic health.

Body Awareness

Yoga encourages a deep connection between mind and body. By listening to your body’s signals and respecting its limitations, you’ll gain a newfound understanding of your post-hysterectomy body, ultimately speeding up your healing process.

Enhanced Flexibility

As you gradually ease into yoga, you’ll notice improved a huge improvement in your flexibility. This flexibility extends beyond your physical body; it extends to your outlook on life and your capacity to adapt to change.

Self-Care Ritual

Post-hysterectomy, it’s crucial to prioritize self-care and take the time to allow your body to heal. Yoga is a beautiful way to make self-care a part of your daily routine. It’s your time to nurture your body, mind, and spirit.

Stress Reduction

Yoga is well known for its ability to reduce stress and promote relaxation. After a hysterectomy, stress can hinder your recovery; yoga helps you release tension and find a sense of calm.

Embrace Your New Normal

A hysterectomy is a significant life change. As women, our uterus allows us to bring life into the world. Yoga can help you embrace this new normal with grace and acceptance. It’s about celebrating your body’s resilience and adapting to your unique circumstances.

Remember, yoga isn’t a race; it’s a journey. Listen to your body. Take it one pose at a time, and celebrate every small victory.

Your post-hysterectomy journey is unique to YOU. Yoga will support you, nurture you, and help you feel better day by day.

Are you ready? Unroll your mat, take a deep breath, and let the healing power of yoga guide you on your path to a better mind and body.

Not sure where to start? I have a few private and small group sessions available online. You can check those out below.

Coming soon will be my Gentle Yoga classes live for groups with a new class released weekly focused on supporting women over 50 after a hysterectomy and/or menopause.

If you are not able to work with me privately or in a small group and would like to begin before my weekly program starts, I recommend you begin with this program. You can start for free today using my affiliate link here: Yoga Monthly

Namaste. 🧘‍♀️💕


Gentle Yoga Private or Small Group Class Information:

This is the class I teach three times a week at our local gym. It requires members sign up as it is so popular. You can also take this class as a chair yoga gentle class. We can talk about the best yoga flow for you during our first session.

Additional information is below for you:

30 Minute Gentle Yoga Session With Denise or 55 Minute Gentle Yoga Session With Denise

The following information will help you on your hysterectomy recovery journey:

how long should you hold a yoga pose

Finding Balance in Yoga: How Long Should You Hold A Yoga Pose?

Why Yoga?

Yoga, a centuries-old practice, is known for its holistic approach to physical and mental well-being and one of the best things you can do for your body. As a yoga teacher, I am often asked how long should you hold a yoga pose?

The answer? It depends. Probably not what you were looking for but let me explain. Yoga poses, or “Asanas,” help improve flexibility, strength, and balance.

While flowing through poses can be invigorating, holding yoga poses for varying durations also offers unique benefits. Let’s dig deeper and explore the reasons you may want to you hold a yoga pose longer.

A Few Things That Influence Pose Duration

Experience. Your experience level plays a big role in how long you should hold each yoga pose. Beginners should start with shorter holds, typically around 15 to 30 seconds.

When beginning a new yoga routine, the focus is on proper alignment. As you advance, you can gradually increase their pose hold duration time.

Pose Type. Different poses often have different pose hold times. Gentle poses, like seated stretches, might benefit from longer holds to deepen the stretch. This is the yoga flow I teach my students.

Keep in mind more intense poses, such as balancing poses will be held for shorter periods of time.

Your Physical Condition: Your physical condition, including injuries, flexibility, and muscle strength, will determine how long you should hold a pose. Always, always, always listen to your body and avoid pushing too far. If it does not feel good, don’t force it.

General Guidelines for Pose Duration For Beginners

If you’re new to yoga, it’s wise to start with shorter pose holds. This means holding your pose for about 15 to 30 seconds. In addition, remember to focus on proper alignment and steady breathing throughout each pose.

Breathing and Mindfulness

Breathing is intertwined with yoga practice. No matter your experience level, you should always focus on your breath during pose holds.

Keep in mind, this may be new to you. Don’t worry though. As you continue, you will find it becomes easier, almost second nature.

Listen to Your Body

Probably the MOST important thing you should keep in mind. Yes it is okay to challenge yourself but only if your body is ready. If you experience any pain, strain, or discomfort at ANY TIME, it’s your sign back off. Remember the yoga pose will adjust to you and where you are.

Warm-up and Cool-down

Gentle reminder. You should always warm up before starting your yoga flow. This allows your muscles to be ready for the gentle stretching and movements you will be practicing.

As far as cool-down, in my classes, I always end with Savasana, which is meditation. That allows the body to completely cool down and relax.

Individualization and Adaptation

On more thing I want to mention. Yoga is a personal practice. It is YOUR personal practice. Everyone is on a different path on their journey. Never compare yourself to another person in class if you choose to attend a live yoga class.

Private and Small Group Gentle Yoga Classes

Not comfortable going to the gym or a studio but want to start your yoga practice? Let me help you. I now offer my most popular yoga class online via zoom, but slots are limited.

This class is at YOUR level. I can tailor this class and meet you where you are to help along your journey focusing on balance, strength and mobility. If you want a yoga class that makes sense in the way the body moves, this is the class for you.

This class can also be taken as a chair yoga gentle class. We can talk about the best yoga flow for you during our first session.

Additional information is below for you: