35. Movement After 55

Ayurveda recommends exercise (vyayama) to half one's capacity (ardha shakti) — until light sweat appears on the forehead, nose and armpits and breathing quickens but stays comfortable. Charaka cautions that the elderly and those with Vata disorders should exercise gently. Modern guidance agrees in spirit and adds specifics: the World Health Organization recommends 150–300 minutes of moderate activity a week for adults, with muscle-strengthening on two or more days, and for those over 65 multicomponent activities — balance, coordination and strength — on three or more days a week to prevent falls [1].

Figure. A balanced week of movement for guests over 55 (minutes per day)

Gentle chair-and-standing yoga sequence (30 minutes)

Chair-based yoga programmes have been studied in older adults with improvements in mobility, function and confidence, including in knee osteoarthritis [5]. The sequence below is led daily at the Centre by an English-speaking yoga trainer (40-minute session, ₹300) and can be practised alone once learned.

No.	Practice	Position	How	Breaths / reps	Benefit	Caution
1	Settling breath	Seated on chair	Feet flat, spine tall; slow belly breaths	10 breaths	Calms, focuses	—
2	Neck rolls (half circles)	Seated	Chin to chest, ear to shoulder side to side — never full backward circles	5 each way	Neck mobility	Stop if dizzy
3	Shoulder rolls	Seated	Lift, back, down	10	Upper back, posture	—
4	Seated cat–cow	Seated, hands on knees	Arch with inhale, round with exhale	8	Spine mobility	Gentle range in osteoporosis
5	Seated twist	Seated	Hand to opposite knee, turn gently from the waist	3 breaths each side	Digestion, spine	Small range after spinal surgery
6	Seated side bend	Seated	One arm overhead, lean gently	3 breaths each side	Rib cage, breathing	—
7	Ankle and wrist circles	Seated	Slow circles	10 each	Joint lubrication	—
8	Seated marching	Seated	Lift knees alternately	20	Hip strength, circulation	—
9	Sit-to-stand	Chair	Stand up and sit down without hands if possible	5–10	Leg strength — key for independence	Use hands if needed
10	Chair-supported mountain pose (tadasana)	Standing behind chair	Hands on chair back; stand tall; weight even	5 breaths	Posture, balance	—
11	Heel raises	Standing, holding chair	Rise onto toes, lower slowly	10	Calf strength, balance	—
12	Chair-supported tree pose (vrikshasana)	Standing, holding chair	Sole of one foot on the other ankle or calf	3–5 breaths each side	Balance	Keep a hand on the chair
13	Supported warrior (virabhadrasana)	Standing, chair at side	Small step forward, bend front knee slightly	3 breaths each side	Leg strength	Short stance
14	Walking practice	Hall or garden	Heel–toe walking along a line	2 lengths	Gait, balance	Near a wall or rail
15	Relaxation (shavasana or seated)	Lying or seated	Body scan, slow breath	3–5 min	Rest, calm	Use a chair if lying down is difficult

Stop and seek help if Chest pain or pressure, unusual breathlessness, palpitations. Dizziness, light-headedness, sudden headache, blurred vision. New or sharp joint pain; numbness or tingling. Avoid inversions (head below heart), deep forward bends and heavy breath-holding if you have high blood pressure, glaucoma, osteoporosis or a recent surgery — and check with your doctor before starting any new routine.