Forget walking and swimming: This is the best exercise for staying fit after 55, according to new research

a senior woman holding a dumbbell — (Image credit: Shutterstock)

What is Sensorimotor training?

Sensorimotor training refers to exercises that integrate motor and sensory systems to improve coordination and balance. It emphasizes progressive challenges and posture control to improve the function of the deep muscles.

Staying fit and healthy is essential as we get older — it can help prevent falls and injuries, but also extend independence and mobility. New research, conducted at the University of Evora in Portugal and published in the journal Frontiers in Psychology, looked into the effectiveness of various forms of exercise in older adults, and the results found that sensorimotor training came out on top.

a man doing aqua aerobics — (Image credit: Shutterstock)

The sensorimotor group showed significant improvements in all tests, whereas the aqua aerobic group showed improvements in the ‘stand and sit’ part of the test. This is where participants are asked to stand from a seated position, testing lower body strength. The aqua aerobics group also showed improvements in upper body strength. In contrast, the control group and the Pilates group showed no significant improvements.

The scientists concluded that “sensorimotor and aquatic training significantly improved physical function, especially balance, strength, and mobility, in older people.”

What are some example sensorimotor exercises to try?

Sensorimotor exercises focus on optimizing the communication between your nervous system and your muscles. They can help build functional fitness and improve your balance and coordination — essential for senior adults.

Here are some example exercises to try:

Standing on one leg: close your eyes and lift one leg off the ground. If this is too easy, try repeating on a soft surface like a pillow or foam pad.
Heel-to-toe walk: Walk in a straight line without holding anything for support. As this gets easier, walk faster or hold something in your hands.
Sideways walking: Step one foot sideways, then move the other foot to join it. Repeat in both directions.
Birddog: Start on all fours. Extend one leg out away from your body, and if you can, lift the opposite arm off the ground. Repeat on the other side.

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Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy.

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