Coordination is an essential skill that enables us to move smoothly and efficiently. Whether it is walking, playing sports, or simply reaching for an object, our ability to coordinate our body movements plays a significant role in how we navigate the world. But have you ever stopped to think about how some of us have better coordination than others, and why it seems to decline as we age?
As a Pilates instructor working with clients of all ages, including elderly clients in their eighties, I have witnessed how coordination can decline with age. Some of my older clients had excellent coordination in their youth, but they now struggle with movements that were once second nature to them. While I am fortunate to have reasonably good coordination myself, I can’t help but feel concerned about the idea of losing this ability as I age. If you have ever wondered whether you will experience the same thing, this post is for you.
Why Do Some of Us Have Coordination and Others Don’t?
Coordination involves the integration of the brain, muscles, and nervous system to produce controlled, precise movements. It requires the proper functioning of several systems in the body, including proprioception (awareness of where our body is in space), motor control, and balance.
- Genetics and Early Development: Some of us are naturally more coordinated due to our genetic makeup. Early development plays a huge role in whether we have good coordination. Children who engage in active play and develop motor skills early on tend to have better coordination as they grow.
- Physical Activity: Coordination can be influenced by how much physical activity we engage in throughout our lives. Regular exercise that challenges the body in various ways, such as dance, sports, and even Pilates, helps improve coordination by developing muscle memory and reinforcing neural pathways. Those who lead sedentary lives or don’t engage in complex movements may struggle more with coordination.
- Neurological Factors: The brain’s ability to process and send signals to the muscles is also a factor. Some individuals may have neurological conditions that impair motor control or movement coordination. These conditions can be congenital or develop later in life due to injury or disease.
How to Maintain Good Coordination?
While some factors, such as genetics, are beyond our control, there are many things we can do to maintain and even improve our coordination as we age. Here are some strategies:
- Exercise Regularly: Engaging in exercises that challenge balance, flexibility, and strength is crucial. Pilates, yoga, tai chi, and dance are excellent ways to work on coordination. These activities require controlled, precise movements that strengthen both the body and the mind.
- Practice Mindful Movement: Focus on the quality of your movements. Slow down and practice exercises that require you to pay attention to each part of your body. This strengthens the connection between the brain and muscles, improving proprioception.
- Cross-Lateral Movements: Activities that involve crossing the midline of the body using the opposite arm and leg help enhance brain-body coordination. These movements engage both sides of the brain and improve motor control.
- Balance Training: Balance exercises are key to maintaining coordination. Whether it is standing on one leg, doing simple heel-to-toe walks, or using a balance board, these exercises stimulate the brain’s motor areas and help maintain proper coordination.
- Stay Mentally Active: The brain is just as important as the body when it comes to coordination and overall well-being. Keep your mind sharp by engaging in activities that challenge your cognitive abilities. Puzzles, reading, drawing, sewing, and even learning new physical activities can help improve brain function and coordination.
Daily activities that involve coordination are all around us and often go unnoticed until they become more challenging. These include:
- Walking / Climbing stairs
- Cooking and preparing food
- Driving
- Dressing
- Typing / Using a smartphone or tablet
- Carrying objects / Reaching for them
- Cleaning
- Gardening
- Playing with children or pets
- Personal care tasks like showering and brushing teeth
- Exercising / Sports and recreation
- Socialising through gestures like handshakes and hugs.
Will We All Eventually Lose Our Coordination?
While it is natural for some abilities to decline with age, losing coordination is not an inevitable consequence. However, the likelihood of experiencing a decline increases as we age, primarily due to physical and neurological changes. Here’s why:
- Muscle and Joint Changes: As we age, muscle mass decreases, and joints can become stiffer, making coordinated movements more difficult. The reduction in flexibility and strength can affect how well the body moves and reacts to various stimuli.
- Declining Proprioception: With age, our sense of proprioception, how we perceive where our body is in space, can diminish. This affects balance and coordination, making it harder to perform smooth, controlled movements.
- Neurodegeneration: Certain neurodegenerative diseases, such as Parkinson’s disease, can directly impact the brain’s motor control centres, resulting in a loss of coordination. Even without these conditions, the ageing brain can process motor information more slowly, which can affect coordination.
The Good News
The good news is that, while age-related changes in coordination are common, they’re not always inevitable. Active people tend to retain better coordination even into their senior years. Regular physical activity, mental stimulation, and a focus on maintaining good health can all contribute to preserving coordination for as long as possible.
So, even though I sometimes worry about losing my own coordination as I age, I remain hopeful that by staying active and practising mindful movement, I will be able to maintain my ability to move with grace and control. And for my elderly clients, I remind them that with consistent practice, they too can continue to improve and maintain coordination, even if it takes more focus and effort than it once did.
You can always get in touch if you have any questions.
Mélissa x