By Dr. Shellie L. Rosen, PhD, DOM, L.Ac
Falls are the leading cause of injury-related hospitalizations among adults over 65, and they can significantly threaten quality of life. New research recommends dynamic training to activate neuromuscular coordination. Today, physical therapists, trainers, and physicians encourage seniors to engage in weight-bearing exercises such as Tai Chi, Vinyasa yoga, Pilates sequences, and dancing as excellent ways to build strength and coordination, have fun, and prevent falls.
These disciplines are particularly helpful because they require sustained physical strength, balance, flexibility, and coordination. They engage several domains necessary for balance simultaneously, a practice known as “dual-tasking,” creating positive stressors in a social and fun way.
The 2021 Journal of Geriatric Physical Therapy states that balance training, which integrates neuromuscular coordination and reactive control, is more effective for fall prevention than isolated strength or static balance exercises alone. Multi-directional stepping and reactive drills prepare for real-world scenarios in which balance challenges can lead to falls.
It is best to integrate mobility training into functional movement to activate the body’s natural dynamic capacity. For example, engaging the entire body in rotations or stretches that simultaneously elongate the arms and legs requires joint control and core strength. The body continues to function as a complete system rather than as separate parts. This interconnectedness between the upper and lower body, and between the left and right sides, keeps the communication systems primed and ready for greater ranges of motion.
Tai Chi is an evidence-based form of movement that has been shown to improve strength, flexibility, balance, and cognitive function. A 2022 study in the Age and Ageing journal demonstrates that Tai Chi significantly improves balance and reduces fall risk by enhancing proprioception and coordinated weight shifting. The practice involves a series of movements that require intense focus and continuous integration of the musculoskeletal and nervous systems.
The 2020 Journal of Alzheimer’s Disease finds that Tai Chi practice improves executive function and working memory due to its combined cognitive and physical demands. This is because
Tai Chi comprises many distinct movement forms linked together, requiring participants to use working memory and attentional control, thereby reinforcing neural pathways involved in motor planning and error correction. The practice is a cognitive-motor training system that engages spatial awareness and breathwork cadences to support brain-body integration. Tai Chi movement also integrates dynamic mobility with resistance training.
Dance, Pilates (with sequenced movements), and Vinyasa yoga (a form of yoga that links postures in a flow) are also excellent practices that offer similar benefits. The key is to seek movement-based exercise that places a dual demand on the body and mind, requiring both attention and action.
Beginning a routine like this is always a challenge. It takes time to become familiar with basic movement forms and the connections between sequences of movements. Typically, at least three months of practice is needed to adapt to even the simplest aspects. There are plenty of free classes online if you would rather learn at home, but the social-emotional benefits increase if you take a group class with others.
Abundant blessings on increasing your neuromuscular coordination.
