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Exercise is considered an acceptable method for improving and maintaining physical and emotional health. A growing body of evidence supports the belief that yoga benefits physical and mental health via down-regulation of the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic nervous system (SNS). The purpose of this article is to provide a scholarly review of the literature regarding research studies comparing the effects of yoga and exercise on a variety of health outcomes and health conditions. Using PubMed((R)) and the key word "yoga," a comprehensive search of the research literature from core scientific and nursing journals yielded 81 studies that met inclusion criteria. These studies subsequently were classified as uncontrolled (n = 30), wait list controlled (n = 16), or comparison (n = 35). The most common comparison intervention (n = 10) involved exercise. These studies were included in this review. In the studies reviewed, yoga interventions appeared to be equal or superior to exercise in nearly every outcome measured except those involving physical fitness. The studies comparing the effects of yoga and exercise seem to indicate that, in both healthy and diseased populations, yoga may be as effective as or better than exercise at improving a variety of health-related outcome measures. Future clinical trials are needed to examine the distinctions between exercise and yoga, particularly how the two modalities may differ in their effects on the SNS/HPA axis. Additional studies using rigorous methodologies are needed to examine the health benefits of the various types of yoga.
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Original Articles
The Health Benefits of Yoga and Exercise:
A Review of Comparison Studies
Alyson Ross, M.S.N., R.N., and Sue Thomas, F.A.A.N., Ph.D., R.N.
Abstract
Objectives: Exercise is considered an acceptable method for improving and maintaining physical and emotional
health. A growing body of evidence supports the belief that yoga benefits physi cal and mental health via down-
regulation of the hypothalamic–pituitary–adrenal (HPA) axis and the sympathetic nervous system (SNS). The
purpose of this article is to provi de a scholarly review of the literature regarding research studies comparing the
effects of yoga and exercise on a variety of health outcomes and health conditions.
Methods: Using PubMed
and the key word ‘yoga,’ a comprehensive search of the research literature from core
scientific and nursing journals yielded 81 studies that met inclusion criteria. These studies subsequently were
classified as uncontrolled (n ¼ 30), wait list controlled (n ¼ 16), or comparison (n ¼ 35). The most common
comparison intervention (n ¼ 10) involved exercise. These studies were included in this review.
Results: In the studies reviewed, yoga interventions appeared to be equal or superior to exercise in nearly every
outcome measured except those involving physical fitness.
Conclusions: The studies comparing the effects of yoga and exercise seem to indicate that, in both healthy and
diseased pop ulations, yoga may be as effective as or better than exercise at improving a variety of health-related
outcome measures. Future clinical trials are needed to examine the distinctions between exercise and yoga,
particularly how the two modalities may differ in their eff ects on the SNS=HPA axis. Additional st udies using
rigorous methodologies are needed to examine the health benefits of the various types of yoga.
Introduction
Y
oga is an ancient discipline designed to bring balance
and health to the physical, mental, emotional, and spiri-
tual dimensions of the individual. Yoga is often depicted
metaphorically as a tree and comprises eight aspects, or
‘limbs:’ yama (universal ethics), niyama (individual ethics),
asana (physical postures), pranayama (breath control), pratya-
hara (control of the senses), dharana (concentration), dyana
(meditation), and samadhi (bliss).
1
Long a popular practice in
India, yoga has become increasingly more common in Wes-
tern society. In a national, population-based telephone survey
(n ¼ 2055), 3.8% of respondents reported using yoga in the
previous year and cited wellness (64%) and specific health
conditions (48%) as the motivation for doing yoga.
2
A growing body of research evidence supports the belief
that certain yoga techniques may improve physical and
mental health through down-regulation of the hypothalamic–
pituitary–adrenal (HPA) axis and the sympathetic nervous
system (SNS). The HPA axis and SNS are triggered as a
response to a physical or psychologic demand (stressor),
leading to a cascade of physiologic, behavioral, and psy-
chologic effects, primarily as a result of the release of cortisol
and catecholamines (epinephrine and norepinephrine). This
response leads to the mobilization of energy needed to
combat the stressor through the classic ‘fight or flight’
syndrome. Over time, the constant state of hypervigilence
resulting from repeated firing of the HPA axis and SNS can
lead to dysregulation of the system and ultimately diseases
such as obesity, diabetes, autoimmune disorders, depression,
substance abuse, and cardiovascular disease.
3,4
As detailed in Figure 1, numerous studies have shown
yoga to have an immediate downregulating effect on both
the SNS=HPA axis response to stress. Studies show that yoga
decreases levels of salivary cortisol,
5,6
blood glucose,
7,8
as
well as plasma rennin levels, and 24-hour urine norepineph-
rine and epinephrine levels.
9
Yoga significantly decreases
heart rate and systolic and diastolic blood pressure.
9–11
Stu-
dies suggest that yoga reverses the negative impact of stress
on the immune system by increasing levels of immunoglob-
ulin A
12
as well as natural killer cells.
13
Yoga has been found
to decrease markers of inflammation such as high sensitivity
C-reactive protein as well as inflammatory cytokines such as
interleukin-6
14
and lymphocyte-1B.
15
School of Nursing, University of Maryland, Baltimore, MD.
THE JOURNAL OF ALTERNATIVE AND COMPLEMENTARY MEDICINE
Volume 16, Number 1, 2010, pp. 3–12
ª Mary Ann Liebert, Inc.
DOI: 10.1089=acm.2009.0044
3
These studies suggest that yoga has an immediate quieting
effect on the SNS=HPA axis response to stress. While the
precise mechanism of action has not been determined, it has
been hypothesized that some yoga exercises cause a shift
toward parasympathetic nervous system dominance, possi-
bly via direct vagal stimulation.
16
Shapiro et al.
17
noted sig-
nificant reductions in low-frequency heart rate variability
(HRV)—a sign of sympathetic nervous system activation—in
depressed patients following an 8-week yoga intervention.
Regardless of the pathophysiologic pathway, yoga has been
shown to have immediate psychologic effects: decreasing
anxiety
5,6,18,19
and increasing feelings of emotional, social,
and spiritual well-being.
20
Several literature reviews have been conducted that ex-
amined the impact of yoga on specific health conditions in-
cluding cardiovascular disease,
21
metabolic syndrome,
16
diabetes,
22
cancer,
23
and anxiety.
24
Galantino et al.
25
pub-
lished a systematic review of the effects of yoga on children.
These reviews have contributed to the large body of research
evidence attesting to the positive health benefits of yoga.
Many of the studies compared yoga to other treatment mo-
dalities, most commonly to exercise, meditation, and tradi-
tional medicine. However, little has been written about what
distinguishes yoga from other treatment modalities. The
purpose of this article is to present a comprehensive review
of the literature regarding the impact of yoga compared to
exercise on a variety of health outcomes and conditions.
Methods
A comprehensive search for research articles focusing on
yoga interventions was completed from September until
December 2008. The articles were identified using PubMed
,
the online database of biomedical journal citations produced
by the United States National Library of Medicine (NLM
).
Using the key word ‘yoga’ and limiting the search to core
clinical and nursing journals published in English, 183 arti-
cles published after 1970 were identified. Although medita-
tion, one of the eight limbs of yoga, and yoga interventions
such as cleansing exercises arguably could be included in a
scholarly review of yoga literature, studies solely focusing on
these modalities were excluded. Articles were eliminated if
they were editorials, anecdotal or single case studies, or of
extremely poor quality.
Studies were included in the review if they were of rea-
sonably good quality and involved yoga asana as the primary
intervention modality. Quality of studies was determined
using the criteria outlined by Greenhalgh.
26
Greenhalgh
identified essential elements of quality research including:
originality, appropriate subjects, sensible design, and mini-
mal bias. Much of the research regarding yoga interventions
has been done outside the United States with the majority of
those studies, not surprisingly, done in India. Many of the
early studies published in Indian journals prior to 1990 were
of questionable quality, with inadequate descriptions of
methodology and few randomized, controlled trials. How-
ever, the quality of more recent studies has improved no-
ticeably. Studies completed abroad were considered if they
met the inclusion criteria and were available at the NLM.
Eighty-one (81) studies met the inclusion criteria and were
available at the NLM. Of these, more than half (n ¼ 46) were
published outside of the United States, with 29 of these
published in Indian journals. These 81 studies examined a
wide range of outcome measures and included numerous
healthy and diseased populations. The studies were sepa-
rated into three categories: uncontrolled studies, controlled
FIG. 1. The impact of stress on the hypothalamic–pituitary–adrenal axis and the sympathetic nervous system. *Yoga has
been shown to have significant beneficial effects in these items.
4 ROSS AND THOMAS
studies, and comparison group studies. Thirty (30; 37.0%) of
the studies were uncontrolled quasi-experimental studies
typically comparing pretest and post-test scores on a variety
of outcome criteria following a yoga intervention. Sixteen (16;
19.8%) were wait list or nonintervention controlled studies, of
which 12 were randomized controlled trials. The remaining 35
studies (43.2%) compared yoga to some other treatment mo-
dality. These 35 studies subsequently were classified accord-
ing to the type of intervention being compared to yoga. The
following categories of interventions were created: exercise,
relaxation response, usual medical treatment, psychotherapy=
cognitive interventions, and ‘other.’
The single largest category (n ¼ 12) of comparison studies
involved the effects of yoga being compared to exercise, and
it is this category that is the focus of this article. Several
studies seemed to span multiple categories, such as usual
cardiac care, which often utilizes an exercise component.
However, for the purposes of this article, only studies that
listed exercise as the primary intervention were placed in
that category.
Results
Table 1 details the populations, study methodology, and
outcome measures of the 12 studies comparing the effects of
yoga and exercise evaluated in this article. Five (5) of the 12
studies were conducted in the United States, 3 in India, and
1 each was completed in England, Germany, Turkey, and
Cuba. Eight of the studies (66.7%) were randomized con-
trolled trials. More than half of the studies (N ¼ 7) focused on
healthy populations, and the remainder focused on subjects
with a wide variety of diseases and health conditions.
Table 2 provides a summary of the studies comparing
yoga and exercise by outcomes measured. Nearly half of the
studies have been conducted on healthy populations, and
yoga interventions have yielded positive results in both
healthy and diseased populations. Nearly every study uti-
lized a yoga intervention that combined physical asanas
(standing, seated, or inverted) and restorative or relaxation
poses. Seven (7) of the 12 studies also incorporated medita-
tion and=or breath work. Three (3) studies did not specify the
type of yoga intervention used. The remaining studies uti-
lized Hatha yoga (N ¼ 4), Iyengar yoga (N ¼ 3), and In-
tegrated yoga (N ¼ 2). While five of the studies provided
specific sequences of yoga poses used in the intervention, the
remainder offered few details.
Yoga and exercise
In research involving the health benefits of yoga, exercise
is the single most common intervention used as a compari-
son. Twelve (12) studies were found comparing the effects of
yoga and exercise (Table 1). Of these, nine focused on adults
and three on seniors. Excluding studies with no information
regarding gender or those involving exclusively one sex
(menopausal subjects), 597 (68.4%) of the 873 subjects who
participated in the 12 studies were women. Most of the
studies involved some form of aerobic exercise: walking,
running, dancing, or stationary bicycling, plus some form of
stretching.
5,27–35
Two (2) studies compared yoga with gentle,
nonaerobic exercises and stretching.
36,37
Yoga appears to be equal or superior to exercise in relieving
certain symptoms associated with diabetes,
33
multiple scle-
rosis,
30
menopause,
36
kidney disease,
37
and schizophrenia.
29
Exercise has been recognized as having insulin-like effects on
blood glucose levels.
38–40
Yoga has recently been found to
have beneficial effects on blood glucose levels in individuals
with diabetes and other chronic health conditions.
7,8,10,41
In a
blinded, randomized controlled trial involving 186 type 2
diabetics, Gordon et al. (2008) compared the effects of 6
months of weekly classes plus home practice of yoga with
aerobic exercise plus stretching. Compared to baseline mea-
sures and a control group, both yoga and exercise led to sig-
nificant reductions at 3 and 6 months in fasting blood glucose
(29.48% and 27.43%, respectively, p < 0.0001).
33
Both the ex-
ercise and yoga groups exhibited improvements in serum
total cholesterol ( p < 0.0001), and very low density lipopro-
tein ( p ¼ 0.036) compared with controls. One indicator of
oxidative stress—malondialdehyde—significantly decreased
in the yoga and exercise groups (19.9% and 18.1%, respec-
tively, p < 0.0001 for both), and superoxide dismutase, a
measure of oxidative status, increased by 24.08% in the yoga
group and 20.18% in the exercise group, ( p < 0.05 for both).
Yoga has been shown to be effective in relieving
symptoms of mental illness including depression,
17,42,43
anxiety,
6,44
obsessive–compulsive disorder,
45
and schizo-
phrenia.
29
Duraiswamy et al.
29
compared the effects of 4
months of daily yoga asana and pranayama with exercise on
symptoms of psychosis in 61 schizophrenic patients receiv-
ing antipsychotic treatment. The exercise intervention in-
volved walking, jogging, seated and standing exercises, and
relaxation—activities that closely approximate yoga. Both
the yoga and exercise groups exhibited significant reductions
in psychotic symptom, but the yoga group improved sig-
nificantly better (F ¼ 5.0, p ¼ 0.03). The yoga group scored
significantly better than the exercise group in social and oc-
cupational functioning (F ¼ 7.98, p < 0.01) and on psycho-
logic, social, and environmental subscales of quality of life as
measured on the World Health Organization Quality of Life
BREF form (all p < 0.01).
Other studies using exercise interventions that closely
simulated the actions of yoga found clear differences be-
tween yoga and exercise. Yurtkuran et al.
26
conducted a
single-blind, randomized trial comparing the effects of yoga
with gentle range-of-motion exercises on symptoms related
to hemodialysis in 37 renal failure patients. After 3 months of
twice-weekly sessions consisting primarily of standing and
seated asanas and meditation, the yoga group exhibited sig-
nificant reductions in pain (37%), fatigue (55%), and sleep
disturbance (25%) as measured by visual analog scales; these
changes were significantly better than those in the exercise
group ( p ¼ 0.03, p ¼ 0.008, p ¼ 0.04, respectively). The yoga
group also noticed significant beneficial changes from
baseline in grip strength (þ15%) and serum levels of urea
(29%), creatinine (–14%), alkaline phosphatase (15%), to-
tal cholesterol (15%), erythrocytes (þ11%), and hematocrit
(þ13%). These changes also were better than those in the
control group (all p < 0.05).
In addition to studies comparing the efficacy of yoga to
exercise in ill populations, studies have shown yoga to be
effective in relieving symptoms associated with natural life
events in women such as pregnancy
46,47
and menopause.
36,48
Yoga appears to increase maternal comfort and shorten labor
time in pregnant women,
47
and decrease the number of hot
flashes in menopausal women.
36,48
However, only one study
HEALTH BENEFITS OF YOGA AND EXERCISE 5
Table 1. Studies Comparing Yoga to Exercise
First author Year Population (N) Yoga type Exercise type Duration Design Outcomes
Bowman 2006 Healthy seniors (26) Asana & pranayama Stationary cycling 6 weeks Randomized,
controlled
trial (RCT)
VO
2
max, BP, HRV,
baroreflex sensitivity
Chattha 2008 Menopause (120) Asana & pranayama Walking & jogging,
stretching, education
8 weeks RCT Serum FSH, menopause
symptoms (GCS),
PSS, personality traits (EPI)
Duraiswamy 2007 Schizophrenia (61) Asana & pranayama Walking, jogging
and exercises
16 weeks Blinded RCT Psychotic symptoms (PANSS),
social functioning (SOFS),
QOL (WHOQOL-BREF)
Duren 2008 Healthy adults:
yoga practitioners
& exercisers (26)
Asana (inversions) Walking, cycling,
aerobics
N=A Retrospective
questionnaire
Carotid artery distensibility,
pulse-wave velocity
Gordon 2008 Type 2 diabetes (186) Asana & pranayama Aerobics & walking 24 weeks RCT repeated
measures
FBG, TC, LDL, VDL,
oxidative stress (MDA, SOD)
Hagins 2007 Healthy yoga
practitioners (20)
Asana Treadmill walking Single session Repeated
measures
VO
2
max, HR, %MHR, METs,
and energy expenditure (kcals)
Khattab 2007 Healthy adults (22) Asana Walking 5 weeks Repeated
measures
HRV
Oken 2004 Multiple sclerosis (57) Gentle Asana &
meditation
Exercise
class þ stationary
biking,
6 months Parallel group
RCT
Cognitive attention, alertness,
POMS, STAI, fatigue (MFI),
QOL (SF-36)
Oken 2006 Healthy seniors (134) Gentle Asana &
meditation
Walking 6 months Parallel group
RCT
Alertness, POMS, GHQ SF-36,
fatigue (MFI), balance
and flexibility
Sinha 2007 Healthy males (51) Asana, pranayama &
meditation
Running & stretching 6 months RCT Reduced glutathione (GSS),
oxidized glutathione (CSSG),
glutathione reductase (GR),
and total antioxidant status
West 2004 Healthy college
students (69)
Asana African dance Single class Quasi-experimental Salivary cortisol, PSS,
positive=negative
affect schedule
Yurtkuran 2007 Hemodialysis (40) Asana ROM exercises 12 weeks RCT Pain, fatigue, sleep (VAS),
grip strength, Urea, creatinine,
Ca, blood lipids, CBC
N=A, not applicable; ROM, range of motion; VO
2
max, maximum oxygen consumption; HR, heart rate; %MHR, percentage maximum predicted heart rate; METs, metabolic equivalents; BP, blood
pressure; HRV, heart rate variability; FSH, follicle-stimulating hormone; GCS, Greene Climateric Scale; PSS, Perceived Stress Scale; EPI, Eysenck Personality Inventory; PANSS, Positive and Negative
Syndrome Scale; SOFS, Social Occupational Functioning Scale; QOL, quality of life; WHOQOL-BREF, World Health Organization Quality of Life Abbreviated form; FBG, fasting blood glucose; TC, total
cholesterol; LDL, low-density lipoprotein; VLDL, very-low-density lipoprotein; MDA, malondialdehyde; SOD, superoxide dismutase; POMS, Profile of Mood States; STAI, State-Trait Anxiety Inventory;
MFI, Multidimensional Fatigue Inventory; SF-36, 36-Item Short Form Health Survey; GHQ, General Health Questionnaire; GSS, glutathione synthetase; CSSG, cysteine-glutatione disulfide; VAS, visual
analogue scale; CBC, complete blood count.
compared yoga to exercise in healthy women. In a blinded,
randomized controlled trial involving 120 menopausal
women, Chattha et al.
36
compared the effects of an 8-week
regimen of daily asana and pranayama with an intervention
that mimicked the activities of yoga by utilizing non-
strenuous walking and stretching exercises. The yoga group
scored significantly better compared to the exercisers on
vasomotor symptoms ( p < 0.05) and neuroticism ( p < 0.05).
Analysis of data from the Greene Climacteric Scale revealed
that the yoga group exhibited significant improvement in
all three factors: psychologic, somatic, and vasomotor
( p < 0.001), while the exercise group exhibited significant
improvement only in the psychologic factor ( p < 0.05). The
yoga group also exhibited a significantly greater decrease in
levels of stress, measured on the Perceived Stress Scale (PSS),
than the exercise group ( p < 0.0001, effect size ¼ 1.10 and
0.27, respectively).
These findings seem to indicate that both interventions
made subjects feel better, but yoga seemed to do better at
relieving physical symptoms and perceptions of stress.
Table 2. Outcomes of Studies Comparing Yoga to Exercise Based on Health Status
Health status Comparison of yoga to exercise
Outcome First author (year) Healthy Diseased Less beneficial than Similar or equal to More beneficial
Balance Oken (2006) x x
Baroreflex sensitivity Bowman (1997) x x
Carotid artery distensibility Duren (2008) x x
Energy expenditure (kcals) Hagins (2007) x x
Fasting blood glucose Gordon (2008) x x
Fatigue (MFI) Oken (2003) x x
Fatigue: reduced activity
(MFI)
Oken (2006) x x
Fatigue (VAS) Yurtkuran (2007) x x
Flexibility Oken (2006) x x
Glutathione
reductase (GR)
Sinha (2007) x x
HR Bowman (1997) x x
HRV Bowman (1997) x x
HRV Khattab (2007) x x
Kidney function (urea,
creatinine)
Yurtkuran (2007) x x
Malondialdehyde Gordon (2008) x x
Menopausal symptoms Chattha (2008) x x
Metabolic equivalents Hagins (2007) x x
Mood: negative affect
(PANAS)
West (2004) x x
Mood: positive affect
(PANAS)
West (2004) x x
Pain (VAS) Yurtkuran (2007) x x
% MHR Hagins (2007) x x
Psychotic symptoms
(PANSS)
Duraiswamy (2007) x x
Pulse-wave velocity Duren (2008) x x
Quality of Life (SF-36) Oken (2004) x x
Quality of Life
(WHOQOL-BREF)
Duraiswamy (2007) x x
Reduced glutathione
(GSH)
Sinha (2007) x x
Sleep disturbance (VAS) Yurtkuran (2007) x x
Social and occupational
functioning (SOFS)
Duraiswamy (2007) x x
Strength (grip strength) Yurtkuran (2007) x x
Stress (PSS) Chattha (2008) x x
Stress (PSS) West (2004) x x
Stress (salivary cortisol) West (2004) x x
Superoxide dismutase Gordon (2008) x x
Total antioxidant status Sinha (2007) x x
Total cholesterol Gordon (2008) x x
Total cholesterol Yurtkuran (2007) x x
VO
2
max Bowman (1997) x x
MFI, Multidimensional Fatigue Inventory; VAS, visual analogue scale; HR, heart rate; HRV, heart rate variability; PANAS, Positive and
Negative Affect Scale; %MHR, percentage maximum predicted heart rate; PANSS, Positive and Negative Syndrome Scale; WHOQOL-BREF,
World Health Organization Quality of Life Abbreviated form; SOFS, Social Occupational Functioning Scale; PSS, Perceived Stress Scale;
VO
2
max, maximum oxygen consumption.
HEALTH BENEFITS OF YOGA AND EXERCISE 7
Only one group of researchers has compared the efficacy of
yoga and exercise in both healthy and ill populations.
30,31
Oken et al.
30
compared the effects of 6 months of Iyengar yoga
and stationary cycling on attention, alertness, mood, anxiety,
fatigue, and quality of life in 69 adult subjects (53 women)
with multiple sclerosis. Both interventions produced signifi-
cant improvement in fatigue compared with wait-list controls
( p < 0.01). No significant improvements were noted in either
intervention in attention and alertness or quality of life.
Similar negative results regarding cognitive function were
found in a later study involving the effects of Iyengar yoga
and walking in 135 healthy seniors.
31
Again, no changes
were noted in cognitive outcomes or alertness. In this study,
the yoga group performed significantly better than the ex-
ercise group on levels of fatigue ( p ¼ 0.006) and on several
measures of quality of life including pain ( p ¼ 0.006) and
social functioning ( p ¼ 0.015). Only the yoga group exhibited
significant improvements in flexibility ( p ¼ 0.05) and balance
( p ¼ 0.05).
While it is possible that the differences in the findings of
the two studies by Oken et al. regarding quality of life was
due to differences in the type of exercise or the populations
involved, it is also possible that differences were related to a
lack of power, as the number of subjects in the second study
(n ¼ 134) was nearly double the first (n ¼ 57). Further studies
are needed to examine whether a larger dose of the inter-
ventions (both studies used a single 90-minute classes per
week) might be more likely to affect the cognitive outcomes.
Secondary data analysis of the later study revealed that ad-
herence to yoga (77%) and exercise (69%) was not signifi-
cantly different in a healthy elderly population (t ¼1.95,
p ¼ 0.056).
49
In research exclusively on healthy individuals, yoga has
been shown to be as effective as or superior to exercise on
nearly every outcome measured (Table 2). Sinha et al.,
35
in a
study involving a convenience sample of 51 healthy males,
found yoga to be superior to running plus flexibility training
in improving measures of antioxidant status. Serum reduced
glutathione increased in the yoga group ( p < 0.05) and de-
creased in the exercise group. Similarly, glutathione reduc-
tase, an indicator of oxidative stress, increased significantly
only in the exercise group ( p < 0.001), while total antioxidant
status increased significantly in the yoga group ( p < 0.001)
and decreased significantly in the exercise group. While this
study seems to indicate yoga may be beneficial in reducing
oxidative stress, additional research involving randomized
clinical trials is warranted to provide stronger evidence.
In a study examining stress-related outcomes, West et al.
5
compared the effects of a single class of yoga to African
dance and a college lecture. Perceptions of stress were
measured using the PSS, and affect was measured using the
Positive and Negative Affect Schedule. Both African dance, a
vigorous form of exercise, and yoga asana yielded significant
improvements in perceived stress as measured on the PSS
( p < 0.001 and 0.0001, respectively) and in negative affect
(both p < 0.05), with no significant changes noted in the lec-
ture group. The dance intervention led to significant im-
provements in positive affect ( p < 0.05), while the yoga
group remained unchanged and the lecture group experi-
enced significant worsening ( p < 0.001). Both the yoga and
dance group perceived their stress levels to be reduced and
their negative moods to be enhanced; however, only the
yoga group experienced significant reductions in levels of
salivary cortisol ( p < 0.05). Levels of salivary cortisol, an in-
dicator of activation of the HPA axis response to stress,
significantly increased in the African dance group
( p < 0.0001). These findings indicate that yoga and exercise
may both improve mood but affect the HPA axis differently.
The study, while intriguing, utilized a convenience sample
and based the results on a one-time intervention, limiting the
generalizability of the findings.
In an interesting study, Khattab et al.
34
used 24-hour
Holter monitoring to compare HRV during a 60-minute yoga
practice versus 60 minutes of park walking in a small sample
(N ¼ 11) of long-term Iyengar yoga practitioners as well as in
healthy, age- and sex-matched control subjects who had no
prior experience with yoga or meditation. The yoga practi-
tioners exhibited greater HRV, particularly in those measures
associated with parasympathetic tone, during the yoga in-
tervention than during walking ( p < 0.001), and during both
yoga and walking than in the control group during yoga and
walking ( p < 0.001, p < 0.05, respectively). While no signifi-
cant differences were found in the yoga practitioners and
control subjects in HRV outside of the interventions, the
authors of the study attributed this finding to the small
sample size.
Bowman et al.,
28
in a randomized, controlled trial in-
volving 26 healthy seniors, provided evidence supporting
the belief that exercise and yoga exert different effects on the
SNS. Heart rates significantly decreased following a 6-week
(biweekly) yoga intervention, but not after aerobic cycling at
70%–80% maximal heart rate. HRV, a measure of the heart’s
resiliency or ability to respond to changes in demands, re-
mained unchanged in the cycling group. The yoga group
experienced significant increases in midfrequency (MF) HRV
( p < 0.01), but not high frequency (HF) HRV. HR and HRV
were subsequently used to compute the a-index, a measure
thought to be indicative of sympathetic (at the MF level)
versus parasympathetic (at the HF level) nervous system
dominance, as well as a measure of baroreflex sensitivity. No
changes occurred in the a index at MF or HF following
aerobic training, but increased in the HF in the yoga group
( p < 0.01), lending support to the notion that yoga acts on the
SNS by increasing parasympathetic arousal.
Teasing out the differences between yoga and exercise
with the current research has proven to be difficult. One
might expect that aerobic exercise would show greater im-
provements in fitness outcomes. Indeed, measures of maxi-
mum oxygen consumption (VO
2
max), an index of physical
fitness, were found to be significantly different in healthy
seniors who participated in 6 weeks of Hatha yoga compared
to cycling at 70% of maximum heart rate ( p < 0.05).
28
While
the aerobics subjects performed better than the yoga subjects,
VO
2
max increased in both groups: 11% in yoga ( p ¼ 0.01)
and 24% following cycling ( p ¼ 0.01). In a retrospective study
comparing long-term practitioners of yoga with aerobic ex-
ercisers (running, walking, cycling) and sedentary subjects,
Duren et al.
32
found no significant difference between the
yoga and aerobic groups in carotid artery distensibility (DC)
or pulse wave velocity (PWV)—measures of arterial stiffness
that typically decrease (DC) or increase (PWV) with age, but
improve with aerobic conditioning. The sedentary subjects
had higher PWV and lower DC than compared to either the
yoga or aerobics group (both p < 0.001). While this study
8 ROSS AND THOMAS
might indicate that long-term yoga and exercise may have
similar cardiac benefits, it has several methodological
weaknesses, including the use of a convenience sample and
not controlling for physical activity in the yoga group.
While exercise has been shown to definitively improve
parameters of fitness, the fitness effects of yoga have only
been examined in a handful of studies.
27,50
Significant
increases in strength, muscle endurance, flexibility, and
VO
2
max occurred in 10 healthy volunteers after 8 weeks of
biweekly asana and pranayama classes.
50
Metabolic expendi-
ture in experienced yoga practitioners during a yoga session
was similar to that of walking at 3.2 km=hr on a treadmill—
significantly lower than the recommendations for moderate
physical activity recommended at the time of the study by
the American College of Sports Medicine.
27
Yoga practi-
tioners had a lower maximum predicted heart rate, burned
fewer calories per minute (kcals), and expended less energy
metabolic equivalents while practicing yoga than while
walking 4.8 km=hr ( p < 0.0001). The authors further con-
cluded that only sun salutations, a more strenuous form of
yoga practice involving continuous movement, were com-
parable to walking 4.8 km=hr on a treadmill and might
provide enough intensity to improve cardiorespiratory fit-
ness in sedentary individuals.
27
Discussion
In the 12 studies that compared the effects of yoga and
exercise, yoga interventions yielded positive results in both
healthy and diseased populations (Table 2). However, with
the exception of the studies by Oken et al.,
28,38
no group of
researchers has sought to compare the effects of yoga and
exercise in a systematic fashion with variety of patient pop-
ulations. Nevertheless, the evidence presented in the table
suggests that yoga interventions appear to be equal or su-
perior to exercise in nearly every outcome measured except
those involving physical fitness.
Nearly every study reviewed utilized a combination of
different yoga therapies including vigorous physical asanas,
gentle restorative poses, breath work, and meditation. This
raises an important question that has not been adequately
addressed in the literature. Just as there are different specialties
in the practice of medicine, there are several different styles of
yoga, each with distinctive challenges and varying levels of
difficulty. Some types of yoga may be gentle and meditative
(Integral, Svaroopa), vigorous (Ashtanga, Power Yoga), or both
(Iyengar, Kundalini). Some forms involve changes in the envi-
ronment such as using heaters and humidifiers (Bikram).
Iyengar yoga frequently is used for therapeutics and incorpo-
rates the use of props such as ropes, straps, and chairs to enable
students to achieve poses that might not be accessible other-
wise. Each style of yoga differs in the emphasis placed on the
various components of yoga such as asana, pranayama,or
meditation. The relative effects of these different types of yoga
on the HPA axis and SNS in response to acute and chronic
stress have not been adequately examined.
Only one study could be found comparing the various
styles of yoga. In a convenience sample of 16 volunteers, only
Ashtanga yoga resulted in significantly higher heart rates
than either Hatha or gentle yoga.
51
This study examined only
heart rate as an outcome variable. Clearly, additional studies
are called for, using larger sample sizes and better research
methodologies that compare the effects of the various types
of yoga on a variety of outcome measures in a variety of
populations, both healthy and diseased.
It is possible that the differences in fitness outcomes found
in the comparison studies of yoga and exercise might not
have been found if exercise were compared to the more
vigorous forms of yoga. The differences that have been
found between yoga and exercise interventions may be a
result of how the two differ in their effects upon the SNS and
HPA axis. Different levels of intensity of exercise have been
shown to affect the HPA axis response to acute stress dif-
ferently. Low-intensity exercise repeatedly has been shown
to lower cortisol levels,
52,53
while intense exercise leads to
proportional increases in cortisol.
54
The critical level of in-
tensity that leads to release of cortisol is approximately 60%
VO
2
max, with the greater the exercise intensity, the greater
the cortisol release.
54
Perhaps this explains why yoga, in-
volving slow and often nonstrenuous activities, positively
affects the HPA axis response to stress. Exercise stimulates
the SNS, raising plasma epinephrine and norepineph-
rine.
55,56
Yoga on the other hand, has been shown to lower
sympathetic stimulation, significantly lowering levels of
plasma norepinephrine and epinephrine.
9
Given that the eight limbs of yoga are so multidimensional
and include aspects of exercise (Asana), breath work ( Pra-
nayama), concentration (Dharana), and meditation (Dyana), it
is not surprising that researchers have found positive results
regarding yoga in so many diverse areas. In three studies
comparing yoga with meditation techniques such as pro-
gressive relaxation, yoga was found to be equal or superior
to progressive relaxation in lowering blood pressure
57
and in
improving perceptions of mood and anxiety.
44,45
Yoga, when
compared with supportive psychotherapy in randomized
trials involving patients with cancer undergoing chemo-
therapy, has been shown to be significantly better at de-
creasing levels of nausea and vomiting
58
and strengthening
the immune system.
13
While the previously discussed exer-
cise comparison studies involving yoga’s effects on cognitive
function led to nonsignificant results,
30,31
yoga clearly ap-
pears to have multidimensional effects on brain chemistry
and this warrants further inquiry.
Given the fact that clear evidence exists regarding the effi-
cacy of both exercise and yoga interventions in alleviating
symptoms and improving outcomes of patients with coronary
artery disease,
59,60
it is somewhat surprising that researchers
have not discriminated more clearly between the effects of the
two interventions in this population. Exercise has been rec-
ognized as a key component in cardiac rehabilitation. Yoga,
when added to the components of usual cardiac care in ran-
domized trials, has been shown to be significantly better than
usual cardiac care at improving blood lipid levels,
61
decreas-
ing markers of inflammation
14
and in reducing the number of
revascular procedures.
61
Mahajan et al.
62
conducted the only
clinical trial that exclusively examined the effects of a yogic
lifestyle (yoga, pranayama, meditation, and a vegetarian diet)
in comparison to usual cardiac care in patients with one or
more cardiac risk factors and concluded that the yoga subjects
experienced significantly lower levels of triglycerides and low-
density lipoprotein cholesterol, in addition to lower body
weight (all p < 0.05).
It is possible that yoga might be not only an acceptable
additive to care, but an effective, feasible, and acceptable
HEALTH BENEFITS OF YOGA AND EXERCISE 9
alternative to exercise in heart disease populations and in
other populations that have traditionally benefited from ex-
ercise such as diabetes and obesity. This is a potentially rich
area for research for a variety of reasons. First, strong evi-
dence in the form of the Whitehall epidemiological studies
suggests that there is a dose–response relationship between
obesity and stress.
63
Evidence also suggests that chronic
stress leads to changes in food-seeking behavior, including
increased consumption of foods high in sugar and fat, which
may eventually lead to obesity.
64,65
As yoga seems to pro-
vide many of the benefits typically associated with exercise
and also strongly influences the SNS=HPA axis response to
stress, it is possible that yoga might be a particularly useful
weapon in the arsenal against obesity. In a recent population-
based telephone survey involving 11,211 Americans, 57.4% of
the 372 respondents (N ¼ 208) who admitted using comple-
mentary and alternative medicine during the past year re-
ported using yoga as a form of weight control.
66
Research is
needed to examine the efficacy, feasibility, and acceptability of
yoga interventions for the prevention and treatment of obesity
in both healthy and ill populations.
Conclusions
Overall, the studies comparing the effects of yoga and ex-
ercise seem to indicate that, in both healthy and diseased
populations, yoga may be as effective or better than exercise at
improving a variety of health-related outcome measures in-
cluding HRV,
28
blood glucose,
33,35
blood lipids,
35,67
salivary
cortisol,
3
and oxidative stress.
27,35
Furthermore, yoga appears
to improve subjective measures of fatigue,
30,31
pain, and sleep
in healthy and ill populations.
37
However, future clinical trials
are needed to further examine the distinctions between exer-
cise and yoga, particularly how the two modalities may differ
in their effects on the SNS=HPA axis. Additional studies are
needed to distinguish between the different types of yoga and
their various techniques. All of these studies need to use rig-
orous study methodologies, including the use of larger sam-
ple sizes, randomized samples, and blinding of researchers.
These studies need to be replicated in a variety of populations,
both sick and well, as the effects may vary depending upon
the health status of the population.
Disclosure Statement
No competing financial interests exist.
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Address correspondence to:
Alyson Ross, M.S.N., R.N.
School of Nursing
University of Maryland
Baltimore, MD 21201
E-mail: alyross1@verizon.net
12 ROSS AND THOMAS
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Yoga, a long-established Indian philosophical system, tries to bring harmony and wellness to the physical, mental, and emotional dimensions. Tai Chi is a traditional Chinese exercise of moderate intensity. They are widely used in modern society to reduce oxidative biological alterations and enhance physical and mental performance. The main objective was to evaluate the effect of Tai Chi and Yoga exercises on oxidative stress measures, physical performance, and cognitive function of military personnel. It was a field-based pragmatic randomized control study. Military medical officers who were taking a refresher course for Military Medical Training from February to March 2020 comprised mainly 81 voluntary participants. They were divided into three groups in equal chance, with each receiving six weeks of regular, Tai Chi, and Yoga training. Blood samples were obtained before and following the six-week interventions, and measurements of the serum nitric oxide (NO) and oxidative stress index (OSI) were taken. Then assessments of cognitive function and physical fitness were conducted. Significant reductions of OSI from 0.61 ± 0.14 AU to 0.32 ± 0.12 AU (p < 0.01) was found in the Tai Chi group and the effect of Tai Chi on OSI level reduction was found more prominently over Yoga effects, although there were no remarkable differences in NO level among them. For physical fitness test, parameters of Yoga group (Body fat percent: 20.87 ± 3.62 to 19.84 ± 3.53; Sit and Reach test: 2.00 ± 1.78 to 2.89 ± 1.70 (times/minute); Crunch test: 34.07 ± 8.94 to 37.21 ± 11.89 (times/minute) were improved significantly (p < 0.05). In the Tai Chi group, improvements were seen in Sit and Reach test: 2.11 ± 1.66 to 2.89 ± 2.04 (times/minute); and Crunch test: 31.81 ± 7.49 to 37.85 ± 8.83 (times/minute), (p < 0.05). As for the cognitive function test, there were no significant changes in all groups. According to the study's outcomes, Yoga training is generally superior to Tai Chi training in terms of areas of physical fitness testing. It can be concluded that a six-week Tai Chi and Yoga exercise program has beneficial effects on antioxidant capacity and oxidative stress measurements. While the practice of Tai Chi generates a more intense antioxidant impact, Yoga produces a greater improvement in physical fitness effect.
... Asana is an exercise traditionally used in Yoga practices characterized by the maintenance of specific postures involving bending, standing, twisting, and balancing the body, to improve flexibility and strength. Pranayama consists of controlled breathing exercises focusing on body awareness during their execution [8]. The preliminary studies related to Yoga stated that the practice of Yoga may improve the performance of cognitive functions among potential benefits in healthy individuals. ...
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A ten­week Yoga­based stress management training program was developed and carried out with teachers. The aim of this intervention program is to enable teachers to better cope with the daily pressures of their work and to learn methods of self­regulation. In an accompanying process­evaluation study, we measured Immunoglobuline (IgA in saliva) and the subjective feeling of relaxation before and after ten training ses­ sions for 11 participants. A significant increase in IgA occurred after 6 of the 10 training sessions. The effects on subjective relaxation could be shown to be significant in 8 out of 10 sessions.
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