Coordination exercises for seniors: A guide

Medical News Today

01-07-2025

Various abilities can naturally decline as a person ages. This includes coordination abilities such as balance, flexibility, and strength. Many exercises can help maintain these abilities and reduce the risk of falling and other issues. Coordination is the ability to use different parts of the body together smoothly and efficiently. This ability can often naturally decline as a person ages.Exercise can be important for older adults to help support these abilities, build strength, and reduce the risk of falls that could cause injury.How does aging affect coordination?Aging naturally affects the body in various ways, including altering:visual systemsproprioceptive systemsvestibular systemsThe vestibular system is the sensory system within the inner ear that helps maintain spatial orientation and balance. The proprioceptive system is a sensory system that provides the brain with information about the body's position and movements in spaces that require coordination, balance, and posture.The musculoskeletal system can also begin to decline as a person ages.Age-related changes to these systems can cause or worsen balance issues, leading to a higher risk of falls or mobility issues.Generally speaking, aging can affect all aspects of coordination. This includes:gaitmobilitypostureBalance exercises for older adultsBalance exercises can help build strength and improve: stabilityposturecoordinationCoordination and balance exercises can help effectively improve the overall quality of life in older adults, according to research published in 2019.Tips for finding balanceDetermine which leg is your dominant leg and start each exercise with the nondominant one. This can make exercising the other side easier.Be sure to maintain good posture and form while you are holding a position. Focus your gaze on a fixed point straight ahead of you. If you have any concerns about your balance in a standing position, try placing your feet slightly farther apart. Slightly bend your knees to keep them from hyperextending and to help improve your stability.Be sure to distribute your weight evenly between your feet. Pay attention to whether you tend to put more weight on one foot or shift your weight backward or forward. It is always a good idea to speak with a healthcare professional before beginning a new exercise routine. A person may want to try these exercises at least twice a week to help their coordination, balance, and muscle strength, according to the United Kingdom's National Health Service (NHS).Simple grapevineThis exercise involves walking sideways while crossing one foot over the other. Attempt 5 cross steps on each side.Begin by crossing your right foot over your left. Bring your left foot to join the right one. If you feel unstable, you can rest your fingers against the wall. Sideways walkingPerform 10 steps each way, or step from one side of the room to another. Begin slowly and build up to a higher number of steps.Stand with your feet together and your knees slightly bent. Step sideways in a slow and controlled manner, moving one foot to the side first. Bring the other foot to join the first one. One leg standHold this position for 5 to 10 seconds. Repeat it 3 times on each side. Stand facing the wall. Stretch your arms out and touch your fingertips to the wall. Lift one leg, keeping your hips level and a slight bend in the other knee. Gently place your foot back on the floor. Repeat on the other side. Remember to avoid dropping your hips as you step.Heel-to-toe walkTry to perform at least 5 steps. Standing upright, place your right heel on the floor directly in front of your left toes. Do the same with your left heel in front of your right foot, looking forward at all times. If you feel unstable, you can rest your fingers on the wall for stability. As you progress, try to move away from the wall. »Learn more: Balance exercises for seniorsCognitive-motor tasks for older adultsCognitive-motor dual tasks are the simultaneous processing of the following: Cognitive, which includes: attentionworking memorydecision makingMotor, which includes: gait and gait initiationbalancephysical exerciseResearch from 2023 notes that the ability to perform cognitive and motor tasks at the same time is important for most daily activities.The ability to multitask tends to decline as we age, according to 2022 research. This ability, in a daily sense, includes driving a car while talking with a passenger or walking down the sidewalk while looking in shop windows.Regularly doing cognitive-motor dual tasks can help with motor functions, such as gait and balance. These types of coordination exercises can support:hand-eye coordinationhand-foot coordinationeye-foot coordinationreaction to cue coordinationWalk, toss, and catchFor this exercise, you will need another person to help you. Use a small ball that bounces, such as a tennis ball.Walk next to the other person with some space between the two of you. Bounce the ball back and forth as you walk. If the ball bounces too far, try to react with extra effort to catch the ball.Standing balance with ball tossTo begin with, you can do this with both feet on the floor. Once you feel comfortable, you can try the following: Lift one leg off the floor with a 90-degree angle of the hip and knee. Using a small ball like a tennis ball toss the ball from one hand to the other.Make sure your eyes follow the ball. If you are doing this as a balance exercise, complete a set on each leg.Squats with focal pointStart slowly and work up to doing more squats. Tips for proper form for squatsStand with your feet hip- or shoulder-width apart.Point your toes slightly outward.Bend at the knees and lower your hips until your thighs are parallel to the ground. Keep your back straight and your chest up throughout the motion. Be sure to keep your core (abdominal and back muscles) engaged as you squat.Stand upright with your feet hip-width apart. Lift your arms to shoulder height, extending your wrists and pointing your fingers toward the ceiling. Find a focal point on the wall or floor in front of you. Lower yourself into a squat, moving your right arm out to the side. Keep your focus on the focal point in front of you. Return to the starting position and repeat with the other arm. Once you feel comfortable with the above process, you can do it while turning your head to follow your hand as you squat. Proprioceptive exercises for older adultsProprioceptive exercises and balance exercises are similar. However, balance exercises focus more on maintaining stability, while proprioceptive exercises focus on your body's awareness of its position and movement within a space. Balance exercises may challenge your body to stay upright, and this engages proprioceptive awareness.Tree PoseTips for doing Tree PoseKeep your hips as square as possible. Don't let the hip on the side of the raised foot stick out.If your foot does not come easily up to the knee, place it lower on the leg, for example, at calf level. If you feel uncomfortable with your balance ability, do this pose near a wall so you can support yourself if needed. Tree Pose engages your whole body and strengthens your leg and abdominal muscles.Stand on the floor or a yoga mat with your legs together and arms by your side. Slowly raise your arms above your head and press your palms together. Plant your toes firmly on the ground and slowly bend your right knee. Raise your right heel and turn it to touch the inside of your left ankle. If you feel more comfortable with your balance, you can place your right foot inside your left calf or knee. Hold your balance. Repeat with the other side. If you can only hold the pose for a few seconds, that's fine. Your ability to hold it will grow as you practice the pose more.Bird DogTips for correct Bird Dog postureKeep your hips level and don't rotate your pelvis.Avoid lifting your leg too high or allowing your spine to curve past its natural position.Keep your spine neutral and engage your core to prevent your back from sagging. Keep your chest from sinking toward the floor. Draw your shoulder blades back, down, and away from your ears. Keep the back of your neck aligned with your spine. Move in slow and controlled motions. Maintain smooth and even breathing. Bird Dog works the erector spinae (muscles that run along the spine), the core, and the glutes. It can help with correct movement, stability, and control of the whole body.Get on all fours on the floor or an exercise mat. Place your hands beneath your shoulders and your knees under your hips. Press away from the floor with your arms to stabilize your shoulders. Draw your abs in and place your spine in a neutral position.Slowly reach one arm and the opposite leg with toes pointed away from your body.Reach long for the walls, attempting to get your body in a straight line. Reverse this pattern, sweeping the hand and knee back to the starting position. Repeat on the other side. »Learn more: Examples of proprioception exercisesActivities to enhance agility and fine motor skills in older adultsFine motor skills are the specific movements a person makes with their hands subconsciously every day. Natural changes to brain functioning as they age can affect those motor skills.These skills are important because they help an individual do daily activities like:dressingbrushing their teethwritingchanging the TV channelThere are various activities a person can do at home or in a social setting to help improve and support motor skills. Examples of these activities include:Gardening: Gardening uses many fine motor skills, such as: grasping and manipulating garden toolsspreading soil with your handsplacing seedspruningCard games, board games, and puzzles: These require fine motor skills to manipulate small pieces. They can also offer social interaction. Arts and crafts: All arts and crafts require fine motor skills at various levels. Ideas for arts and crafts include: painting or drawingsewingcrocheting or knittingmolding clayscrapbookingSports and outdoor activities: Many sports and outdoor activities help you use your fine motor skills. Suggestions include: fishingbilliardsyard gamesSummaryCoordination tends to decrease as we age. Participating in exercises that focus on various aspects of coordination can help support your balance, strength, independence, and ability to perform daily activities.It is a good idea to speak with a healthcare professional before beginning any new exercise routine.