Yoga as Fitness Therapy to Improving Physical Strength and Body Balance: Systematic Literature Review
Volume 15, Issue 2 (2025)
Volume 15, Issue 2 (2025)
Yoga as Fitness Therapy to Improving Physical Strength and Body Balance: Systematic Literature Review
Apstrakt:
Yoga, as a holistic fitness therapy, plays a vital role in enhancing physical strength and balance, nurturing overall well-being for people of all ages and backgrounds. Through a careful systematic review following PRISMA guidelines, we explored seven high-quality studies from PubMed, Scopus, and Web of Science, published between 2015 and 2025. These studies reveal that yoga, especially hatha yoga, significantly boosts muscle strength by 8.9–17% and improves static and dynamic balance by 9.2–29%, helping reduce fall risks by up to 29% in older adults and easing chronic musculoskeletal pain. By blending physical postures (asanas), mindful breathing (pranayama), and meditation, yoga not only strengthens the body but also uplifts mental health and fosters a sense of community. Yet, challenges like inconsistent participation, a shortage of skilled instructors, and limited access in rural areas can hold back its impact. As an affordable and adaptable practice, yoga offers a meaningful way to combat non-communicable diseases and support Sustainable Development Goal 3: Health and Well-Being, paving the way for healthier, more connected communities.
Ključne riječi:
Yoga, Fitness Therapy, Physical Strength, Body Balance, Well-Being, Community Health
Puni tekst:
Reference:
BPS. (2023). Indonesian Health Statistics 2023. Central Statistics Agency. Chandler, J., Cumpston, M., Li, T., Page, M. J., & Welch, V. J. H. W. (2019). Cochrane handbook for systematic reviews of interventions. Hoboken: Wiley, 4(1002), 14651858. Chu, P., Gotink, R.A., Yeh, G.Y., Goldie, S.J., & Hunink, M.G. (2022). Yoga for chronic musculoskeletal pain and balance: A systematic review and meta-analysis. Pain Medicine, 23(3), 606–617. doi: 10.1093/pm/pnab297. Gard, T., Noggle, J. J., Park, C. L., Vago, D. R., & Wilson, A. (2012). Potential self-regulatory mechanisms of yoga for psychological health. Frontiers in Human Neuroscience, 6, 770. doi: 10.3389/fnhum.2012.00770. Gothe, N. P., Kramer, A. F., & McAuley, E. (2019). Yoga effects on physical fitness and balance: A controlled trial in healthy adults. Complementary Therapies in Medicine, 44, 44–50. doi: 10.1016/j.ctim.2019.03.010. Hariprasad, V.R., Varambally, S., Varambally, P.T., Thirthalli, J., & Gangadhar, B.N. (2013). Yoga for improving functional capacity and balance in older adults: A randomized controlled trial. Journal of Alternative and Complementary Medicine, 21(8), 463–469. doi: 10.1089/ acm.2014.0403. Horak, F.B. (2006). Postural orientation and equilibrium: What do we need to know about neural control of balance to prevent falls? Age and Aging, 35(Suppl 2), ii7–ii11. doi: 10.1093/ageing/afl077. Page, MJ, McKenzie, JE, Bossuyt, P.M., Boutron, I., Hoffmann, T.C., Mulrow, C.D., ... & Moher, D. (2021). The PRISMA 2020 statement: An updated guideline for reporting systematic reviews. Systematic Reviews, 10(1), 89. doi: 10.1186/s13643-021-01626-4. Ross, A., & Thomas, S. (2010). The health benefits of yoga and exercise: A review of comparative studies. Journal of Alternative and Complementary Medicine, 16(1), 3–12. doi: 10.1089/acm.2009.0044. Ross, A., Brooks, A., Touchton-Leonard, K., & Wallen, G. (2018). Effects of hatha yoga on muscle strength and endurance in young adults. International Journal of Yoga, 11(3), 216–223. doi: 10.4103/ijoy.IJOY_87_17. Rubenstein, L. Z. (2006). Falls in older people: Epidemiology, risk factors and strategies for prevention. Age and Aging, 35(Suppl 2), ii37–ii41. doi: 10.1093/ageing/afl084. Sivaramakrishnan, D., Fitzsimons, C., Kelly, P., Ludwig, G., Mutrie, N., Saunders, D.H., & Baker, G. (2024). Yoga for improving physical function in older adults: A randomized controlled trial. Journal of Geriatric Physical Therapy, 47(2), 89–97. doi: 10.1519/ JPT.0000000000000378. Stevens, JA, Mack, KA, Paulozzi, LJ, & Ballesteros, M.F. (2008). Self-reported falls and fall-related injuries among persons aged ≥65 years— United States, 2006. Journal of Safety Research, 39(3), 345–349. doi: 10.1016/j.jsr.2008.05.002. Susanti, A., & Pratiwi, S. (2022). Implementation of health promotion through yoga. Journal of Health Promotion, 4(2), 90–98. Tew, G. A., Howsam, J., Hardy, M., & Bissell, L. (2017). The effects of yoga on physical functioning and health-related quality of life in older adults: A systematic review. Journal of Aging and Physical Activity, 25(4), 635–645. doi: 10.1123/japa.2016-0366. United Nations. (2015). Transforming our world: The 2030 Agenda for Sustainable Development. United Nations General Assembly. Varambally, S., Gangadhar, B.N., & Thirthalli, J. (2019). Yoga as a community-based intervention for mental health: Lessons from India. International Journal of Yoga Therapy, 29(1), 45–52. doi: 10.17761/2019-00015. Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: The evidence. CMAJ, 174(6), 801–809. doi: 10.1503/cmaj.051351. West, J., Otte, C., Geher, K., Johnson, J., & Mohr, D. C. (2004). Effects of Hatha yoga and African dance on perceived stress, affect, and salivary cortisol. Annals of Behavioral Medicine, 28(2), 114–118. doi: 10.1207/s15324796abm2802_6. Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209– 216. doi: 10.1249/JSR.0b013e31825dabb8. WHO. (2020). Global Recommendations on Physical Activity for Health. World Health Organization. Youkhana, S., Dean, C. M., Wolff, M., Sherrington, C., & Tiedemann, A. (2016). Yoga-based exercise improves balance and mobility in people aged 60 and over: A systematic review and meta-analysis. Age and Aging, 45(1), 21–29. doi: 10.1093/ageing/afv175.
