Yoga is as good as stretching-strengthening exercises in improving functional fitness outcomes: results from a randomized controlled trial
Open accessAbstract
BACKGROUND: Despite yoga's popularity, few clinical trials have employed rigorous methodology to systematically explore its functional benefits compared with more established forms of exercise. The objective of this study was to compare the functional benefits of yoga with the conventional stretching-strengthening exercises recommended for adults. METHODS: Sedentary healthy adults (N = 118; M age = 62.0) participated in an 8-week (three times a week for 1 hour) randomized controlled trial, which consisted of a Hatha yoga group (n = 61) and a stretching-strengthening exercise group (n = 57). Standardized functional fitness tests assessing balance, strength, flexibility, and mobility were administered at baseline and postintervention. RESULTS: A repeated measures multivariate analysis of variance showed a significant time effect for measures of balance [F(3,18) = 4.88, p < .01, partial η(2) = .45], strength [F(2,19) = 15.37, p < .001, partial η(2) = .62], flexibility [F(4,17) = 8.86, p < .001, partial η(2) = .68], and mobility [F(2,19) = 8.54, p < .002, partial η(2) = .47]. Both groups showed significant improvements on measures of balance (left-right leg and four square step); strength (chair stands and arm curls); flexibility (back scratch and sit-and-reach); and mobility (gait speed and 8-feet up and go), with partial η(2) ranging from .05 to .47. CONCLUSIONS: These data suggest that regular yoga practice is just as effective as stretching-strengthening exercises in improving functional fitness. To our knowledge, this is the first study to examine functional benefits of yoga in comparison with stretching-strengthening exercises in sedentary, healthy, community-dwelling older adults. These findings have clinical implications as yoga is a more amenable form of exercise than strengthening exercises as it requires minimal equipment and can be adapted for individuals with lower levels of functioning or disabilities.
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This type of exercise program was previously shown to be comparable to Hatha yoga in terms of gains in functional fitness in community-dwelling samples of older adults.
“This type of exercise program was previously shown to be comparable to Hatha yoga in terms of gains in functional fitness [71]”
From A randomized controlled trial of yoga vs nonaerobic exercise for veterans with PTSD: Understanding efficacy, mechanisms of change, and mode of delivery (2021) · cites this paper as [71]
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- Authors
- Gothe, N. P., & McAuley, E.
- Affiliations
- Wayne State University (US)
- University of Illinois Urbana-Champaign (US)
- Venue
- The Journals of Gerontology Series A: Biological Sciences and Medical Sciences
- Publisher
- Oxford University Press (OUP)
- Published
- 2015-08-22
- Volume
- 71
- Issue
- 3
- Pages
- 406-411
- ISSN
- 1079-5006 (ISSN-L)
- 1758-535X
- PMC
- PMC5864160
- OpenAlex
- W2173020154
- Cited by
- 114
- References
- 23
- Citations by year
- 2026: 10 · 2025: 15 · 2024: 17 · 2023: 15 · 2022: 8 · 2021: 14 · 2020: 6 · 2019: 6 · 2018: 10 · 2017: 6 · 2016: 7
- FWCI
- 5.12
- Type
- journal article
- Language
- en
- Open access
- green
- www.ncbi.nlm.nih.gov
- Locations
- The Journals of Gerontology Series A (publishedVersion)
- PubMed Central (publishedVersion)
- PubMed (publishedVersion)
- HighWire Press Open Archive (submittedVersion)
- Funders
- National Institute on Aging (R01AG020118)
- Topics
- Health Sciences › Medicine › Physiology › Physical Activity and Health
- Health Sciences › Health Professions › Physical Therapy, Sports Therapy and Rehabilitation › Balance, Gait, and Falls Prevention
- Social Sciences › Education › Physical Education and Gymnastics
- Keywords
- yoga, hatha yoga, functional fitness, older adults, sedentary adults, balance, muscle strength, flexibility, mobility (physical function), exercise comparison
- MeSH terms
- Aged, Aged, 80 and over, Female, Follow-Up Studies, Gait, Humans, Male, Middle Aged, Physical Fitness, Retrospective Studies, Yoga, Multivariate Analysis, Muscle Stretching Exercises, Muscle Strength, Healthy Volunteers
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