Neuromotor
Exercise
Neuromotor exercise, although particularly important for older adults, can also be useful for anyone looking to improve their fitness. The purpose of this type of exercise is to improve motor skills, such as balance, coordination, agility, and gait. Improving these skills can contribute to improvements in other forms of exercise, as well as prevent against injury. Below are some examples of neuromotor exercise, although there are many others and many variations as well. Neuromotor exercise can even be incorporated into other forms of exercise, such as performing certain upper body resistance training exercises while standing on one leg.
Neuromotor Exercise Guidelines
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At least 2-3 days/week for at least 20-30 minutes/day
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Can be combined with other types of exercise
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Can reduce the risk of injury and improve agility, balance, and motor skills
BOSU Ball Front Squat
With the flat side of the BOSU ball on the ground, stand with your feet evenly placed about shoulder width apart on the ball side of the BOSU ball. First perform this exercise without a weight, then progress to holding a dumbbell or kettlebell as the exercise gets easier. Once in position, perform a traditional front squat balancing on the ball.
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Single Leg Balance
​To begin this exercise, stand on a flat surface and lift one foot off the ground with your arms at your sides. If this is enough of a challenge, hold this position for 30- 60 seconds. If this is too easy, perform the same exercise with your eyes closed.
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BOSU Ball Balance
This exercise is similar to the Single Leg Balance. With the flat side of the BOSU ball on the ground, place one foot on the center of the ball and balance here on one leg for 30-60 seconds. Other exercises can be performed on a BOSU ball, including push-ups, planks, lunges, etc.
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Yoga or Tai Chi
This is another example of a type of training that involves multiple different types of exercise. Tai Chi and Yoga not only qualify as neuromotor exercise, but are also forms of flexibility and resistance training as well.
Stability Ball Exercises
A stability ball can be used to perform exercises that challenge your balance. One exercise to improve neuromotor skills would be to sit upright on the ball and perform marches with your feet. For an additional challenge, you could lift both feet off the ground and attempt to balance in this position for 30-60 seconds. Other exercises that can be performed on a stability ball include push-ups, planks, and various others.
*Sources for the photos can be accessed by clicking on the photo. No information was taken from these sources.
Deschenes, M., & Garber, C. E. (2014). General principles of exercise prescription. In Pescatello, L. S., Arena, R., Riebe, D. & Thompson, P. D. (Eds.), ACSM’s guidelines for exercise testing and prescription (pp. 162-193). Philedelphia, PA: Wolters Kluwer Health: Lippincott Williams & Wilkins.
Heyward, V. & Gibson, A. (2014). Advanced fitness assessment and exercise prescription. Champaign, IL: Human Kinetics.