Yoga is widely recognized for its benefits in reducing stress, improving flexibility, and stretching muscles, but whether it counts as moderate physical activity depends on the type and intensity of the yoga practiced. While some forms of yoga may help you meet the recommended 150 minutes of moderate physical activity per week, others may not raise your heart rate enough to qualify. Here’s a detailed breakdown of the findings from experts on yoga’s role in physical activity and fitness:
Is Yoga Moderate Physical Activity?
Yoga’s classification as moderate physical activity depends on the style and intensity. There are several types of yoga, such as vinyasa, restorative, hatha, and hot yoga, each requiring different levels of exertion. For instance, a slow-paced restorative yoga class might not increase heart rate significantly, while a fast-paced vinyasa session could elevate it enough to meet the moderate physical activity guidelines.
Moderate Intensity Criteria:
- The U.S. Department of Health and Human Services recommends 150 minutes of moderate physical activity each week. Moderate physical activity is generally defined as activities that raise your heart rate to 50-70% of your maximum heart rate. Whether a yoga class counts depends on its intensity.
- Dr. Edward Laskowski, a physical medicine expert, points out that classes focusing on mindfulness and relaxation may not elevate your heart rate enough to be classified as moderate physical activity. On the other hand, athletic yoga classes designed to keep you moving could provide an aerobic workout.
Yoga’s Effect on Muscle Strength
Yoga can also improve muscle strength, primarily through bodyweight resistance. Certain poses such as handstands and planks engage muscles and help build strength without the use of weights or machines. Research supports this idea:
- Yoga and Muscle Strength:
A study found that women practicing ashtanga yoga twice a week for eight months were able to lift more weight with their legs compared to those who did not practice yoga.
- Another study showed that yoga improved core and upper body strength, with participants showing an increased ability to do push-ups and curl-ups after six weeks.
However, the muscle strength developed in yoga is functional, involving multiple muscle groups working together, unlike traditional weight training, which may focus on isolating specific muscles.
Yoga as Aerobic Exercise
Yoga is generally not considered aerobic exercise in the same category as running, biking, or walking. Whether yoga qualifies as moderate physical activity depends on the type and intensity of the session. For example:
Heart Rate During Yoga:
- In a study comparing heart rates in different styles of yoga, ashtanga yoga (a more active form) led to an increase of about 30 beats per minute, while hatha and gentle yoga raised the heart rate by only about 15 beats per minute. Depending on your age and fitness level, the higher increase in heart rate from ashtanga yoga could be enough to qualify as moderate exercise.
Moderate Physical Activity and Heart Rate Zones:
- For healthy adults, the American Heart Association recommends a target heart rate of 50-70% of maximum heart rate for moderate activity, and 70-85% for vigorous activity. For example, a 20-year-old should have a heart rate between 100-170 bpm for moderate to vigorous activity, while a 60-year-old’s target zone is 80-136 bpm.
While yoga may not be as intense as running, it can still provide cardiovascular benefits if it involves higher-intensity flows that keep the body moving.
Calories Burned During Yoga
The number of calories burned during yoga varies widely depending on factors like the type of yoga, your body size, and intensity of the session. On average:
Calorie Estimates:
- A general guideline is that you burn between 200 and 600 calories per hour of yoga, though this can vary greatly.
- For example, in hatha yoga, a 125-pound person burns about 120 calories in 30 minutes, while a 185-pound person burns around 178 calories. In comparison, a 125-pound person burns approximately 135 calories walking at a moderate pace and 210 calories cycling at a moderate pace on a stationary bike.
- Bikram yoga, which involves performing 26 poses in a heated room, burns roughly 330 calories for women and 460 calories for men during a 90-minute session.
Yoga and Weight Loss
Although yoga may not be as calorie-intensive as activities like running, it can contribute to weight loss in indirect ways. A study on Iyengar yoga, a slower-paced style focusing on alignment, found that participants who practiced regularly reported weight loss. Contributing factors included improved muscle tone, healthier eating habits, and the supportive culture of yoga promoting well-being.
Yoga can qualify as moderate physical activity depending on the style and intensity of the class. More dynamic forms of yoga like vinyasa or ashtanga, which involve continuous movement, can elevate your heart rate enough to meet the guidelines for moderate activity. Yoga also improves muscle strength and endurance and can contribute to overall fitness, particularly through functional strength. Though not as calorie-burning as some other exercises, yoga can aid in weight loss by encouraging lifestyle changes and muscle toning. Ultimately, yoga is a valuable addition to a balanced fitness routine, offering numerous benefits for both the body and mind.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
