doi:10.3900/fpj.5.4.243.e
EISSN 1676-5133
The effect of practical of the yoga on
the physical capacity and the functional
autonomy in aged
Original Article
Audrey dos Santos Alves - CREF 3325-G/RJ
Laboratório de Biociências da Motricidade Humana (LABIMH / UCB-RJ)
[email protected]
Estélio Henrique Martin Dantas - CREF 0001-G/RJ
Laboratório de Biociências da Motricidade Humana (LABIMH / UCB-RJ)
Bolsista de Produtividade em Pesquisa do CNPq
Professor Titular do Programa de Pós Graduação Stricto Sensu em Ciência da Motricidade Humana – UCB – Brasil
[email protected]
Marcio Rodrigues Baptista - CREF 2877-G/RJ
Laboratório de Biociências da Motricidade Humana (LABIMH / UCB-RJ)
Laboratório de Estudos em Educação Física, Esporte e Lazer (LEEFEL /UNISUAM-RJ
[email protected]
ALVES , A.S; BAPTISTA, M.R.; DANTAS. E.H.M. The effect of practical of the yoga on the physical capacity and the functional autonomy in aged. Fitness & Performance Journal, v.5, nº 4, p. 243-249, 2006.
ABSTRACT: This research had as objective to verify the levels of flexibility, isometric and submax muscular force, balance and the
indexes of functional autonomy, in a group of sedentary and apparently healthy senescentes, which had initiated to practice Hatha
Yoga for a period of three months. The sample was composed by 30 gerontes with 64.52 ± 3.78 years, from two academies in Rio
de Janeiro. They had gone through a battery of tests of functional autonomy (C10m; TUG; LPS and LPDV) and specific tests for aged
individuals, which objective was to verify the levels of force, flexibility and balance. The results constituted a basis for an analysis,
and through this same analysis, it was verified that the practice of Yoga promoted, significantly, the improvement of the cited physical qualities and the functional autonomy. It was concluded that Yoga should be considered an alternative physical activity, which
promotes health and life quality in aged people.
Keywords: Yoga, aged people, health.
Correspondence to:
Av. Paris, 72 Bonsucesso / CEP: 21041-020 - Rio de Janeiro - RJ - Brazil
Submitted: May / 2006
Accepted: June / 2006
Copyright© 2008 por Colégio Brasileiro de Atividade Física, Saúde e Esporte
Fit Perf J
Rio de Janeiro
5
4
243-249
Jul/Aug 2006
243
RESUMO
RESUMEN
Os efeitos da prática do yoga sobre a capacidade física e autonomia
funcional em idosas
El efecto de práctico del yoga en la capacidad física y de la autonomía
funcional en envejecido
Esta pesquisa teve como objetivo verificar os níveis de flexibilidade, força muscular isométrica submáxima, equilíbrio e os índices de autonomia funcional em
um grupo de senescentes sedentárias e aparentemente saudáveis que iniciaram
a prática de Yoga da linha Hatha por um período de três meses. A amostra
foi composta por 30 gerontes com 64,52 ± 3,78 anos em duas academias
no Rio de Janeiro. Foram utilizados uma bateria de testes de autonomia funcional (C10m; TUG; LPS e LPDV) e testes específicos para idosos, objetivando
verificar os níveis de força, flexibilidade e equilíbrio. Através dos resultados foi
realizada uma análise e, através dessa análise, foi verificado que a prática do
Yoga promoveu, significativamente, a melhoria das qualidades físicas citadas
e da autonomia funcional. Concluiu-se, então, que o Yoga pode ser considerado uma prática física alternativa, que promove a saúde e a qualidade de
vida em idosos.
Esta investigación tenía mientras que objetivo verificar los niveles de la flexibilidad,
del secundario-principio muscular de la isométrica de la fuerza, del balance y de
los índices de la autonomía funcional en un grupo de los senescentes sedentarios
y pparently saludables que habían iniciado el práctico de yoga de la línea de
Hatha por un período de tres meses. La muestra fue compuesta para 30 gerontes
con el 64,52 ± 3,78 años en dos academias en Rio de Janeiro. Los habían
utilizado una batería de pruebas de la autonomía funcional (C10m; TIRÓN; LPS
y LPDV) y pruebas específicas para que el objectifying envejecido verifique los
niveles de la fuerza, de la flexibilidad y del balance. Con los resultados un análisis
fue llevado a través, y con este análisis, fue verificado que el práctico del yoga
promovido, perceptiblemente, de la mejora de las calidades físicas citadas y de
la autonomía funcional, entonces concluyendo, que el yoga se puede considerar
como una física alternativa promocional práctica de la salud y de la calidad de
la vida en envejecido.
Palavras-chave: yoga, idoso, saúde.
Palabras clave: Yoga, envejecido y salud.
INTRODUCTION
The aging is a natural phenomenon, physiologic, progressive
and irreversible, in that the fact of aging chronologically differs
of aging biologically. During that process, happen several organic and morphofunctional alterations, varying of individual for
individual, due to the multiple faces of the social, cultural and
economical conditions that tries the human being along the life.
When associate to a lifestyle, modifying factor, with non healthy
habits (inadequate nutrition, tobacco smoking, alcohol and drugs
ingestion, high stress levels, cognitive inactivity and sedentary
life), the aging process becomes accelerated, influencing directly
in the loss and/or reduction of the physical capacities and of the
individual’s functional autonomy, in other words, interfering in
their life quality.
In spite of Yoga not to be a complete physical activity, according
to the norms of ACSM (1990), it is considered that the modalities originating from Hatha Yoga Line possess a continuous
and appropriate involvement with the physical activity and that,
through its psychophysical practice, promotes the senior’s physical, psychological and social well-being, improving their health
and life quality; like this, also alternative physical activities can
be considered.
Researches accomplished by Baptista and Dantas (2004);
Pernambuco & Dantas (2004); Vale & Dantas (2004) in the
gerontological area emphasizes the importance of the muscular
strength training, of Yoga and of Shiatsu as preventive agents
and reducers of chronic and degenerative diseases, improving
the functional autonomy and the senior’s emotional state, turning
him more autonomous and independent, what contemplates in
the indexes of life quality. According to ACSM (1998), to participate in an effective program of physical activity increases and
improves the functional capacity, the cognitive function, reduces
244
the depression symptoms, as well as stimulates the solemnityimage and the solemnity-efficiency.
According to Barros (2002), in spite of representing 10% of the
population approximately, today the seniors consume 50% of the
Health resources in their treatments; as the statistical projections
indicate the growth of that population, soon the social cost will also
increase, unless the government pass to adopt effective prevention
politics of the varied diseases originating from of the senility.
OBJECTIVE
The present research had as objective verifies the importance of
the Yoga practice for some physical valencies (flexibility, strength
and balance) and for the functional autonomy, in a senior group.
Based through the literature revision, the importance of the Yoga
practice, as promoter instrument of the perspectives and the
senior’s existential objectives regarding the health and to the life
quality.
YOGA
Most of the Yoga modalities comes from Hatha Yoga Line, and
they use in the practice the breathing exercises that balance the
bioenergy or pranic or orgonic energy; besides exercising the
breathing functional capacity, denominated of pránáyámas; the
physical postures of prolongation, balance and isometric submaximum strength, denominated of ásanas; the psychophysic relaxation (yoganidra) and the meditation (dhyana). In the occident,
Yoga is used, mainly, as a healthy lifestyle and gone back to the
therapy and the prevention of several psychophysical disorders,
due to the western culture to be cientificist (FEUERSTEIN, 1998).
Fit Perf J, Rio de Janeiro, 5, 4, 244, Jul/Aug 2006
According to Nataraja (2003), many orthodox doctors recommend
Yoga for their patients, because Yoga has a long history of therapeutic benefits in the promotion of the health and life quality.
According to Baptista & Dantas (2002), fits to mention that each
physical posture accomplished by Yoga produces several organic, physical, emotional effects and energy in the apprentice,
providing an unanswerable flexibility, promoting the homeostasis
endocrine through the glandular activation and producing a
qualitative physical balance. Interesting factors in what refer to
the fall prevention in senior.
AGING
The aging can be analyzed as a continuous and progressive
process, cause of organic, psychological and morphofunctional
alterations, turning the individual less psychophysically capable,
vulnerable to the diseases and the fragility syndrome.
According to Shephard (1998), the human being possesses the
aging phenotype, acted by some typical parameters, as muscular
mass loss, gray hair, skin with wrinkles, among others. Those
indicators are reflex of a sum of somatic alterations that vary
in senior’s way faster or slower for senior, but that are always
presents in all of the old persons. According to Papaleo Netto
(1999), the aging shows in the decline of the organic functions
that, characteristically, tends to be lineal in function of the time; it
is not possible to define an exact point of transition as in the other
phases of the life. Begins from the 20 years and, for a period of
time, stays a little imperceptible, until that, in the end of the third
decade of life, they appear the first functional modifications and/
or current physics of the aging.
It is a great challenge for the Science to identify the aging process
causes. The loss of some physiologic functions is inevitable in the
person that gets old, even if they have a life with good habits.
A lot of theories have been lifted up and described by several
researchers, but none of them turns satisfactorily to explain the
aging phenomenon. The knownest theories (WEINECK, 1991;
ETTINGER et al.,1996; SHEPHARD, 1997; HARMAN, 1998;
MORLEY, 1998; FENECH, 1998; HOLLIDAY, 1998) are mentioned by Matsudo (2001), as it proceeds below:
Board 1 - Alterations associated to the aging
ASPECT MORPHOFUNCTIONAL
PHYSIOLOGIC ASPECT
PSYCHO-EMOTIONAL ASPECT
SOCIAL ASPECT
Fit Perf J, Rio de Janeiro, 5, 4, 245, Jul/Aug 2006
-reduction of the muscular strength and RML;
-reduction of the flexibility;
-reduction of the balance and motive coordination;
-reduction of the agility and reaction speed;
-posture and affected walking, susceptibility to falls.
-reduction of maximum HF;
-reduced vital capacity;
-visual sharpness;
-reduction of the audition;
-reduced vestibular function;
-reduced gastric acidity;
-reduction of the renal function;
-reduction of the sexual hormones;
-reduced immunological answer;
-reduction of the heart function;
-reduction of the functional breathing capacity;
-occurrence of the sarcopenia;
-increase of the corporal fat;
-reduction of the thirst, dehydrating more the organism, due to the cerebral dysfunction
or the decrease of the osmoreceptor;
-worse sleep quality;
-narrowing and hardening of the arteries.
-reduction of the self-esteem;
-reduction of the well-being;
-increase of the anxiety and stress accumulation;
-phobias and fears of aging and of the death;
- depression susceptibility;
-reduced affectivity;
-reduction of the pleasure and of the will.
-social isolation;
-social abandon;
-retirement;
-loss of the social status;
-reduction or absence of the economical power;
-leisure absence;
-environmental conditions;
-abandon of the relatives;
-disregard of the authorities;
-deficient public health.
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Glucolization Theory
Chromosomic Damage Theory
The sugar joins to the proteins and other molecules, forming
glucolization products and causing dysfunction in the cells.
It can be measured by the translocation frequency, fragments non
centralized, shortening of the telomere, chromosomes loss and
micronucleus formation, occurrences that increase with the age
(FENECH, 1998).
Repair of DNA Theory
The frequency and the ability to repair DNA suffer alterations.
Antitoxin Theory
Theory of the Free Radicals
The ability to eliminate toxins decreases with the age.
In most of the theories that try to explain the aging, the free radicals
(R.L.) are direct or indirectly implicated.
Genetic Theory
PHYSICAL VALENCIES
A limited number of times exists, determined genetically, for the
cell to become separated and to reproduce, what is known as
“Limit of Hayflick.”
Damage Theories
Based on the concept that the chemical reactions that naturally
happen in the body produce a number of irreversible defects in the
molecules. Physical agents (heat, UV rays), chemical (toxins, free
radicals), infectious (mutagenic virus) and mechanics (traumas)
also collaborate.
Gradual Unbalance Theory
The brain, the endocrine glands or the immunological system
begin gradually to fail in their functions.
Somatic Mutation Theory
The aging results of the accumulation of mutations in the somatic
cells and, therefore, of flaws in those cells during the proliferation
process and in the operation (MORLEY, 1998).
The physical capacity is the level of neuromotor potentialities
and of performance that an individual possesses, could be developed in function of their hygienic habits, lifestyles and of his
level of physical training, denominated as physical conditioning
(DANTAS, 2003).
FLEXIBILITY
It is the responsible physical quality for the voluntary movement
execution of maximum angular width, for an articulation or
group of articulations, inside of the morphologic limits, without
the risk of provoking lesions (DANTAS, 2005). In practice
of Yoga, usually the passive and static prolongation is used,
in that the apprentice stays in the prolongation for a period
of permanence time among 20 to 120 seconds, unifying the
practice with breathing exercises accomplished with a lot of
concentration; like this, the apprentice doesn’t just accomplish
a posture, he is the own posture, what results, then, in a significant earnings in the flexibility and in the reduction of the
stress (ALTER, 2001).
Board 2 - Consequences of the Flexibility Training
Consequences of the Flexibility Training
Postural alignment
Increase of the movement width
Mechanical efficiency
Lesions prevention
Increase of the sanguine supply, nutritious and flowed sinovial in the articulations
Reduction of the muscular pain
Reduction of Distress
Increase in the seniors’ functional autonomy
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Definition
Avoids chronic lesions due to the bad postural alignment and to muscular unbalances, turning the
effort of the less arduous and more efficient physical activities.
Promotes larger easiness of movements, resulting in safer and effective movements.
The functional movement in daily and sporting activities is usually of dynamic nature, soon the
obtaining of a smaller energy loss will allow better movements and better mechanical movement
efficiency in action.
Due to the increase of the movement width, the individual is less prone to suffer lesions, due to
the available maximum width (elastic limit) for the muscular tissue, before the lesion happens, will
NOT be exceeded.
Due to the regular prolongation, happens a viscosity decrease of the flowed present sinovial in
the articulations, allowing the nutrients to be transported for the cartilage that covers the bones
surfaces in a more efficient way. That takes to a reduction of the degenerative articulations diseases
and allows larger movement and freedom in the articulations.
Happens due to the muscular temperature increase, sanguine circulation, intensified sanguine
supply and distribution of nutritious that comes from the tension and of the alternated relaxation
in the muscles, during the practice of the prolongation.
The prolongation, mainly the liability, stimulates the muscular and mental relaxation, also happening
the reduction of muscular toxins. Therefore, the personal pleasure and the physical relaxation during
the passive prolongation, contribute to the general reduction of the stress (distress).
With the age progress, happens a flexibility reduction, harming the physical mobility, what affects
the functional autonomy of the senior’s AVDs (activities of the daily life).
Fit Perf J, Rio de Janeiro, 5, 4, 246, Jul/Aug 2006
Board 3: Training of the isometric strength
ADVANTAGES
DISADVANTAGES
- promotes earnings of muscular hypertrophy.
- provides stabilizer effect or fixative to myo-articulation.
- improves the movement direction control, although it doesn’t produce movement.
- aids the postural alignment.
- there are no benefits for the cardio-breathing system;
- cause fatigue of SNC if the pauses of recoveries go short;
- they can cause small damages to the articulations and tendons,
when accomplished in EXCESS;
- the muscular tension becomes HEAT and not in work, for that the
apprentice of Yoga increases the sudorese.
SUBMAXIMUM ISOMETRIC FORCES
It is a training method that seeks the strength development through
isometric muscular contractions, not happening movement but
the static maintenance of the strength against a resistance for a
certain time (DANTAS, 2005).
According to Bompa (2002), the isometric contractions of inferior
intensity to 20% of the maxim strength are considered as submaximum isometric strength; accomplished in that intensity, don’t promote an intramuscular increase capable to obstruct the circulation
of the muscle blood vessels, like this, the individual can maintain
that contraction type for a long time. For that reason, is considered
that, in such intensities, the production of energy comes from the
aerobics processes (WEINECK, 2000). During the submaximum
isometric exercises, the heart frequency and the arterial tension
are similar to the other values (NATARAJA, 2003).
BALANCE
“It is the physical quality gotten by a combination of muscular
actions with the purpose to assume and to sustain the body on a
base, against the gravity law...” (DANTAS, 2003).
Dantas (2003) stands out that a hypothetical situation of totally
static balance is practically impossible of being become gotten and
maintained, when of the corporal practice, because, an oscillation,
that translates a dynamic situation with indispensable and continuous adjustments and readjustments of the maintained position
always exists, destined to maintain the corporal balance.
In agreement with Manid & Michael (2001), the disorders of corporal balance, the muscular weakness and the muscular flexibility
reduction, are related to the increase of the falls risk, fractures
and of the senior’s functional dependence. Those fall types are
classified of “non sincopal”, “mechanics” or “accidental.”
from the basic to the advanced. The aging is associated with the
decline of the abilities to carrying out the daily life activities (AVDs),
and it is worsened by the hypokinesia, chronic and degenerative
diseases, and for the depression. As consequence has autonomy
loss of the action, could cart in the independence loss, that is
the capacity to accomplish tasks without people’s aid, apparels
or systems. The Autonomy is defined in agreement with three
aspects: action autonomy, referring to the functional physical
mobility; will autonomy, referring to the self-determination possibility, and the thoughts autonomy, that allows to the individual to
judge any situation. It is ended, then, that the Autonomy cannot
just be treated under an aspect, angle or perspective, but under
a holistic context.
Spirduso (1995) apud Matsudo (2001) classifies the senior, according to the functional level in that he is, in the following categories:
Physically Dependent; Physically Fragile; Physically Independent;
Physically Assets and Athletes. In agreement with that classification,
is determined the type of functional autonomy tests that should be
included in a battery of physical evaluation for senior.
Researches accomplished by Baptista et al. (2002a; 2002b;
2003 and 2004) verified that the practice of Yoga addressed for
a senescent group obtained important results for the functional
autonomy improvement, mainly when a routine of specific and
adapted exercises of Yoga (ásanas) is elaborated for the seniors
(BAPTISTA & DANTAS, 2003).
The training of strength, Shiatsu and Yoga contribute to the
improvement and/or maintenance of the Functional Autonomy,
promoting the health and a healthier lifestyle, turning the most
autonomous and independent senior, and minimizing their difficulties and of their relatives, as well as the own society. (VALE &
DANTAS, 2004; PERNAMBUCO & DANTAS, 2004 and BAPTISTA
& DANTAS, 2004).
FUNCTIONAL AUTONOMY
METHODOLOGY
It is the capacity of an individual to accomplish their basic and
instrumental daily activities of the life (ABVDs and AIVDs), with
smaller effort and better acting, could be measured by questionnaires or appropriate tests, in agreement with the activity level,
The current study assists to the norms for the research accomplishment in human beings, Resolution 196/96, of National
Council of Health, of 10/10/1996, Brazil, that treats of the Ethical
Table 1 - Physical valencies
N=30 (Seniors)
M.I. Strength
Flexibility
Balance
Pre-test
13.10±1.91
23.66±2.12
16.55±3.72
Post-test
16.40±1.77
34.68±2.18
29.05±1.67
Test “t”
8.337
19.756
13.701
Δ%
+ 25.19
+ 46.57
+ 75.52
Age: 64.52 ± 3.78 α = 0.05 tcrítico = 2.045
Fit Perf J, Rio de Janeiro, 5, 4, 247, Jul/Aug 2006
247
Table 2: Test - Functional Autonomy
TEST
C10m
TUG
LPS
LPDV
α=0.05
Pre-test
6.24±0.99
7.05±1.86
10.55±1.92
4.63±1.15
Post-test
5.52±0.95
5.73±1.108
7.57±1.21
3.71±0.65
Test “t”
7.829
4.479
8.836
4.577
( - ) Δ%
11.53
18.72
28.25
19.87
tcrítico= 2.0451
Recommendations in Research Involving Human beings. The research had experimental and descriptive character, with inferential
analysis. Studied a specific group of individuals and, being used
of the field research, that has for objective the systematic data
collection on programs or sample of populations, it looked for
the analysis of the characteristics of facts or phenomena and the
evaluation of specific programs.
position (LPDV), Alexander et al. (1997); and the Time Up & Go
(TUG), with the purpose of evaluating the mobility (PODSIADLO
& RICHARDSON,1991) and the neural behavior (OKUMIYA et
al., 1996) of the individual.
The selected sample was composed of 30 female seniors, with
age varying between 59 and 70 years (64.52 ± 3.78), sedentary
and beginners in practice of Yoga in two gymnastic academies of
Rio de Janeiro. For the research development, was characterized
as intentional sample "when the objective of the research needs
that the subjects have specific characteristics." (FLEGNER AND
DIAS, 1995, p.48) As inclusion criterion, were just considered the
subjects physically independent and that are no bearers of any
pathology type that committed or that act as an impediment factor
to the research, such as heart diseases, cancer, HIV, obstructive,
muscle-skeletal and neurological breathing problems, psychological disturbances and other illnesses. The practice of Yoga
was accomplished with three weekly sessions with 60 minutes of
duration, for a period of 12 weeks, consisting of breathing exercises (Pránáyámas), physical exercises of prolongation, balance
and submaximum isometric strength (I), psychophysic relaxation
(Yoganidra) and meditation (Dhyana).
To measure the Functional Autonomy (action autonomy), a battery
of tests was used, consisting of: walk 10 m the fastest possible
(C10m), Spilã et al. (1996); get up of the seating position (LPS),
Guralink et al. (1995;2000); get up of the ventral decubitus
In agreement with the obtained results, it can be observed that
the sample presented good indexes of functional autonomy and
of the tested physical qualities. After the twelve weeks of practice
of Yoga, we noticed that, in the second test, the group presented
better index in all the results that, statistically analyzed by the test
“T” for paired samples, they came well above critical t, in other
words, the improvements were significant. Were verified, also,
the variations in percentile regarding the tests of strength, flexibility, balance and functional autonomy, being noticed earnings
in all of the tested aspects. Therefore, the practice of Yoga, of
the Hatha line, an alternative promoter activity of the physical
capacity can be considered and of the functional autonomy, that
they will interfere directly, according to Zimerman (2000), in the
seniors’ psychological and social aspects. This research also had
the purpose of minimizing the ignorance and/or the depreciation
of Yoga on the part of the professionals of the several health
sub-areas, as doctors, nurses, physiotherapists, professionals of
Physical education and alternative therapists in general, trying,
like this, to obtain the attention of the Organs of Public Health of
the municipal, state and federal districts, in the sense of becoming
aware on them the need of they enlarge the projects of Alternative
Physical Activity, or Yoga, and to put them in practice, mainly for
the low income senior population, as preventive instrument of the
physical disorders caused by the aging, intensified by the sedentary
lifestyle, contributing like this to the reduction of the costs of the
organs of Public Health with the seniors and for the health and
life quality improvement of the same ones.
Graph 1 - Variation in Percentile - Physical Valencies
Graph 2 - Variation in Percentile. Functional Autonomy
Were used, for the physical capacity measurement, the following
tests: Test of Get up and Sit down of the chair in 30 seg (RIKILI &
JONES,1998; 1999), to evaluate the inferior members muscular
strength; Test of Sit down and Reach of WELLS, to evaluate the
flexibility; and the Test of Willians & Greene (1992), to verify the
static balance.
248
RESULTS DISCUSSION AND CONCLUSION
Fit Perf J, Rio de Janeiro, 5, 4, 248, Jul/Aug 2006
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