Targeted Exercises

Introduction

Coordination is a key aspect of physical health that combines strength, flexibility, balance, and timing to execute precise and efficient movements. While it may not receive as much attention as other fitness components like strength or endurance, coordination is crucial for functional movement and overall quality of life. Developing coordination through specific exercises, such as those found in Pilates and yoga, can also improve cognitive functions, including memory. In this post, we’ll dive into the science of coordination, explore how it enhances both movement and memory, and offer effective exercises to help you improve it.

What is Coordination?

Coordination is the ability to use different parts of the body together smoothly and efficiently. It’s a skill that relies on a complex network of neural pathways connecting the brain to the muscles, allowing for smooth and purposeful movements. Good coordination enables us to perform tasks requiring precision, like reaching for objects, moving rhythmically, or balancing on one leg.

Coordination involves three primary systems:

1. Visual System – Your eyes help guide movements.
2. Vestibular System – Located in the inner ear, it helps maintain balance.
3. Proprioceptive System – This provides awareness of body position and movement in space.

These systems work together to maintain balance and timing, making daily tasks smoother and preventing falls or injuries.

Coordination, Movement, and Cognitive Health

Evidence shows that improving physical coordination can positively impact brain health, especially memory. According to a 2019 study published in Frontiers in Psychology, activities that require motor coordination stimulate brain areas related to learning, memory, and executive functioning. The brain has to adapt constantly during coordination exercises, enhancing neuroplasticity—the brain’s ability to form new neural connections.

In a 2020 review published in Neuropsychologia, researchers noted that physical exercises involving coordination, like yoga and Pilates, improve the brain’s ability to process information, resulting in better memory performance and cognitive functioning. Regularly challenging the brain with new movements strengthens neural pathways, which can help slow cognitive decline as we age.

Coordination Exercises for Improved Movement and Memory

There are many ways to improve coordination through exercise, and Pilates and yoga provide ideal frameworks for doing so. These practices emphasize controlled, intentional movement, balance, and focus—all elements that enhance coordination. Below are a few specific exercises and how they benefit both the body and brain.

1. Pilates Hundred

The Hundred is a classic Pilates exercise that requires focus, rhythm, and controlled breathing—all of which help to develop coordination. Here’s how to perform it:

• Lie on your back with your legs lifted and extended at a 45-degree angle.
• Lift your head and shoulders, reaching your arms out long at your sides.
• Pump your arms up and down rhythmically while inhaling for five counts and exhaling for five counts.
• Aim to complete 100 arm pumps, focusing on breath, rhythm, and core engagement.

Benefits: The Hundred improves breath control and rhythm, requiring coordination between breathing and movement. It also strengthens the core, enhancing stability and balance, which are fundamental for good coordination.

2. Yoga Tree Pose (Vrksasana)

Tree Pose is a balancing exercise that requires coordination, focus, and proprioception.

• Stand with feet together and shift your weight onto your left leg.
• Bring your right foot to the inside of your left thigh or calf (avoid placing it on your knee).
• Once stable, bring your hands together in front of your chest or raise them above your head.
• Hold for 30 seconds to 1 minute, then switch sides.

Benefits: Balancing on one leg requires coordination between the visual, vestibular, and proprioceptive systems. Practicing balance also engages the core and leg muscles, helping to stabilize the body and improve spatial awareness—an essential component of good coordination.

3. Pilates Side-Kick Series

This series consists of various leg lifts and kicks, done while lying on your side, that require focus, balance, and controlled movement.

• Lie on your side with legs extended, placing your head on your bottom arm.
• Lift your top leg to hip height and kick it forward and back in a controlled manner.
• Keep your core engaged to avoid rolling forward or backward.
• Repeat for 8-10 kicks, then switch to the other side.

Benefits: This exercise challenges the core and hip stabilizers, enhancing coordination between the upper and lower body. It also improves leg mobility, control, and balance—all key elements in coordinated movement.

4. Yoga Eagle Pose (Garudasana)

This pose requires focus and balance, as it involves twisting arms and legs while standing on one foot.

• Stand on your left leg, then cross your right thigh over the left.
• Wrap your right foot around your left calf (if possible).
• Cross your arms in front of you at the elbows, bringing palms together.
• Focus on a point in front of you to maintain balance and hold for 15-30 seconds, then switch sides.

Benefits: Eagle Pose enhances coordination through its intricate arm and leg movements, demanding concentration and balance. Practicing this pose strengthens spatial awareness and improves muscle control.

5. Cross-Lateral Reaches

Cross-lateral movements involve reaching across the body, which enhances communication between the brain’s two hemispheres.

• Stand with feet hip-width apart.
• Reach your right hand diagonally toward your left knee while lifting the knee toward your hand.
• Return to standing and repeat on the other side.
• Continue alternating for 10-15 repetitions on each side.

Benefits: Cross-lateral exercises stimulate the corpus callosum, which connects the left and right brain hemispheres, enhancing memory and cognitive function. This exercise is effective for improving body awareness and coordination.

Research Supporting the Link Between Coordination, Movement, and Memory

Scientific studies continue to validate the connection between coordination exercises and cognitive benefits. A 2018 study published in the Journal of Aging Research highlighted that older adults who regularly practiced coordination exercises showed better memory recall and attention span than those who did not. Coordination exercises like yoga and Pilates require sustained attention, helping to “exercise” the brain as well as the body.

Similarly, a 2021 study in the Journal of Physical Activity and Health found that people participating in movement-based mind-body activities (like Pilates and yoga) had improved memory function and mental clarity. The authors suggested that the focus on breath and body awareness helps reduce stress and promote relaxation, allowing the brain to process information more effectively.

Practical Tips to Enhance Coordination in Everyday Life

1. Practice Mindfulness: Incorporate mindfulness into coordination exercises, paying attention to each movement’s flow and feeling. This can enhance focus and boost neuroplasticity.
2. Switch Up Your Routine: Trying new forms of exercise can engage different muscle groups and challenge your brain in new ways, improving both coordination and memory.
3. Challenge Yourself with Complex Moves: Exercises that require balancing or multitasking, such as standing on one leg while reaching in different directions, stimulate both body and brain.

Conclusion

Coordination is more than a physical skill; it’s a powerful tool for enhancing cognitive function, memory, and overall brain health. By integrating coordination exercises from Pilates and yoga into your routine, you can experience improved movement, balance, and memory retention. As research continues to demonstrate, the mind and body work best together. Embrace these exercises to enjoy a more connected, mindful, and mentally sharp life.