Coordination can be defined as the ability to use different parts of the body together smoothly and efficiently.

Coordination is marked by the ability to move through a complex set of movements in a harmonious manner. Balance is a key component of coordination. It can be defined as the quality that allows us to maintain a position. Balance can also be described as a state of physical equilibrium.

In other words, balance is the ability to move or to remain in a position without losing control or falling. Strengthen the core. This can be achieved as simply as performing any exercise or yoga pose on one foot.

Try standing on one foot for as long as possible. To maintain balance, your core must become activated. Over time, your core strength will improve. Although the presence of joint pain does not guarantee changes in your coordination, the two are related. The good news: A large review published in the Cochrane Review found that spinal muscle coordination exercises helped to reduce pain and disability caused by chronic lower back pain.

Now for the important question: What can you do to improve your coordination skills? Put simply: Keep moving. Jump rope. Its steady cadence and rhythm can help improve the coordination between your eyes, feet, and hands.

Pickleball or tennis. Specifically, it improves eye-hand coordination because it requires your eyes to pick up on the motion of the ball, and then your brain needs to send a message to the rest of your body telling it to respond. Whether you do the breaststroke, side stroke, backstroke, or even the doggie paddle, you have to coordinate your arm movement with your leg movement, points out Dr.

Tai chi. Dancing uses information from multiple areas of your brain to time your movements with the music. Plus, you may have fun doing it! Try something new. Simply learning a new activity can challenge your brain to work in different ways and create new movement patterns for your muscles.

Instead of lunges, do a lunge to knee raise. As you stand out of the lunge, raise one knee toward the sky while balancing on one leg. Instead of side lunges, try jumping jacks. Instead of squats, try jumping in place, just like you would if you were jumping rope. Instead of a slow and controlled sit-to-stand, do a fast sit-to-stand.

For an extra burst of coordination, stand from the chair as quickly as you can then sit down slowly.

Or, each time you stand from the chair, catch a ball. You can have someone throw the ball to you or toss it in the air yourself. Another technique to consider is doing some of your exercises with your eyes closed.

Since the balance system normally relies on visual information, it will help cultivate proprioception, says Dr. Want to add a coordination challenge to your routine, everyday activities?

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This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition. Liguori, G. Wolters Kluwer. Seidler, R.

Motor control and aging: Links to age-related brain structural, functional, and biochemical effects. Dunsky, A. The Effect of a Single Session of Balance and Coordination Training on Cognitive Function in Older Adults. Applied Sciences, 13 6 , González-Fernández, F.

Effects of a Week Combined Coordination and Agility Training Program on Young Male Soccer Players. International Journal of Environmental Research and Public Health, 18 19 , Segev, D. The effect of a stability and coordination training programme on balance in older adults with cardiovascular disease: a randomised exploratory study.

European Journal of Cardiovascular Nursing, 18 8 , — El-Khoury, F. The effect of fall prevention exercise programmes on fall induced injuries in community dwelling older adults: British Journal of Sports Medicine, 49 20 , — Saragiotto, B. Motor control exercise for chronic non-specific low-back pain.

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Our Approach. Learning Center. Enroll now. Hinge Health Learning Center Articles Coordination Exercises: How to Do Them and Why They Matter.

Before beginning any type of exercise or stretching routine, you should take the time to consult with a qualified healthcare professional who can screen for any risk of falling and also work with you to evaluate the root cause of your balance and coordination issues. Physical therapy can be an effective treatment option for individuals who currently experience balance and coordination issues.

Your physical therapist will work with you to identify balance or coordination issues and evaluate your ability to perform everyday activities. Through a comprehensive evaluation, your physical therapist will check for coordination, balance ability, evaluate your symptoms, and will screen for any underlying medical conditions that could be contributing to your inability to remain steady on your feet.

Once your physical therapist has performed a comprehensive evaluation, your PT will work with you to develop and implement a treatment program that is tailored to your unique needs and goals and is designed to help you improve your balance and coordination.

Your physical therapist can also screen you for risk of falls and provide strategies for your home such as the use of night lights and removal of throw rugs to help you if you notice poor balance at home. A physical therapy consultation is a great way to improve balance before it becomes a problem.

Walking aids or canes may help to provide additional stability and support in the interim as you work to improve your balance and coordination. Using a walking aid can be a simple trick to provide a little bit of extra footing and support and may even be used during the course of your treatment to help you exercise and improve your natural balance ability.

The use of a walking aid can be a temporary solution as you work to improve your balance and coordination throughout the course of treatment. Your physical therapist can teach you how to correctly use a walking aid such as a cane or walker. Dizziness can contribute to the feeling of losing one's balance and poor coordination.

If you find that the room feels like it's spinning or you're unsteady, you may find it difficult to stay on your feet. One effective way to reduce the sensation that the room is spinning is to find a focus point. Focusing on one point as you walk may help you reduce that dizzying sensation and help keep you steady.

If you are having feelings of dizziness, you should seek the advice of a medical professional to determine the underlying cause. One of the best ways to improve your balance and coordination is to make sure that you remain active.

Maintaining an active lifestyle and ensuring that you implement balance and coordination exercises and stretches into your routine can help to not only improve your balance and coordination, but it can reduce the likelihood that you lose the ability to remain steady on your feet.

One of the hidden culprits that may cause you to lose your balance and coordination ability is the footwear you're wearing. There is no shortage of different types of footwear, and they can all play a factor in your ability to remain steady on your feet and give you adequate support as you make subtle adjustments as you move or shift to keep your balance.

Footwear can also have an impact on older individuals based on the size of the heel. One research study , which evaluated postural sway, balance range, and stability based on the shoe sole type and heel height found that older individuals experienced significantly impaired balance with heel heights of only 4.

Shoes that are stable and have a flat sole and not a rocker bottom or curved on the heels and toes are best to maintain balance. Make sure that you're selecting footwear that will provide adequate support, help keep you steady as you walk, is the correct footwear for the type of surface you will be on, and is the correct shoe type for the activity you'll be performing.

Balance and coordination exercises can be an effective technique to improve your ability to remain steady and coordinated on your feet. The balance system in your body needs to be developed and strengthened over time, just like any other system.

Implementing a few balance and coordination stretches and exercises into your routine can help you strengthen muscle groups that play a key role in your body's ability to stay steady on its feet including your core, back, and legs. Balance and coordination stretches and exercises can be a fun way to get active and improve your ability to remain steady on your feet.

One of the great things about adding balance and coordination exercises to your routine is that you can adjust the difficulty and duration based on your unique needs and goals alongside the guidance of a qualified healthcare professional or physical therapist.

Before beginning any type of exercise or stretching routine you should consult with a qualified healthcare professional or physical therapist who can evaluate and educate you on the proper ways to perform the stretches and exercises.

This exercise gets each side of your body moving independently, which is another factor that helps build coordination. She recommends doing this exercise slowly and with intention, rather than rushing through the movement.

The tree pose in yoga is all about maintaining balance on one foot. Kevin Smith, PT, DPT, CBIS , a doctor of physical therapy and owner of Clarity Rehabilitation and Physical Therapy, Inc , recommends adding an extra element to your usual squats by placing one or both feet on an unstable surface, like a foam mat or Bosu ball.

The bird dog exercise challenges your core and your overall coordination as you extend opposite limbs. For a challenge, Smith recommends trying this Pilates-based move with your eyes closed. Any agility exercise that gets you moving quickly will help build coordination, Smith says.

For this one, set up some cones or water bottles in a straight line about three feet apart. Jørgensen, MB. Muscle activity during functional coordination training: implications for strength gain and rehabilitation.

J Strength Cond Res. doi: PMID: Kate Meier , NASM-certified personal trainer. Michael Hamlin, NSCA, CSCS , personal trainer.