Intensity of Hatha yoga training for older adults

The aim of this study was to assess the intensity of hatha yoga training for older adults in alignment with international physical activity recommendations. The sample included 26 participants (one male), aged 70 ± 5.7 years, with a mean BMI of 25.3 ± 3.2, recruited from a University of the Third Age. Heart rate (HR) was measured during a yoga session using the Polar Vantage V2 multisport GPS watch and the Polar H10 chest strap sensor. Results indicated that the mean HR during the most intensive phase of yoga reached 60% of participants’ HRmax and 31% of the heart rate reserve (HRR). On average, participants spent 16 min (15.9 ± 14.76) in the 64–76% HRmax range and nine minutes (9.4 ± 8.67) in the 40–59% HRR range, corresponding to moderate-intensity exercise. Four participants maintained moderate intensity for 30 min based on the 64 − 76% HRmax criterion, while only one participant sustained this intensity for at least 30 min according to the 40 − 59% HRR criterion. Participants reported a perceived exertion of 12, indicating a moderate level of effort. The study highlights that hatha yoga incorporates muscle-strengthening and endurance exercises for all major muscle groups, enhancing balance, coordination, flexibility, and range of motion, making it a comprehensive physical activity option for older adults. However, the session’s intensity remained predominantly below the moderate level.