How are brain maps related to our quality of life?
Your Brain Has a Map of Your Body. Are You Keeping It Updated?
Why movement variety matters as we age—and how practicing unfamiliar movements can help us regain confidence, coordination, and freedom.
Have you ever noticed how certain movements become more difficult as you get older, even though you used to perform them without thinking?
Maybe it's stepping backward, turning quickly, reaching behind you, getting down on the floor, stairs/curbs, or walking across uneven ground.
These movements may not necessarily be beyond your physical abilities. Sometimes, they're simply movements you haven't practiced in years.
And there's an interesting neurological explanation for part of this: your brain maintains maps of your body and its movements. Yep!
What Are Brain Maps?
Your brain contains networks that help you understand where your body is in space, recognize sensations, and coordinate movement.
Scientists often refer to some of these organized representations as sensory and motor maps.
Think of them as part of your brain's constantly updated understanding of your body.
These maps work together with information from your eyes, inner ears, muscles, joints, connective tissue (fascia as well) and other sensory systems to help you move through the world.
When you reach for a glass, step over an obstacle, or turn around without losing your balance, your nervous system is coordinating an incredible amount of information.
Much of this happens automatically.
But here's the interesting part: these brain representations are adaptable.
Your nervous system can change with experience, learning, and practice. This ability is called neuroplasticity.
Our World of Movement Often Shrinks With Age
Think about how you moved when you were younger.
You probably ran, jumped, crawled, climbed, twisted, reached, played games, and moved in all sorts of unpredictable directions.
You didn't think much about it. You just moved.
As we age, our movement routines often become more predictable.
We walk forward. We sit down. We stand up. We reach for familiar objects. We take the same routes around the house.
There's nothing inherently wrong with these activities. The problem is that we may gradually stop exploring the many other ways our bodies are capable of moving.
Our sphere of available movement begins to shrink.
Sometimes this happens because of pain, injury, weakness, or changes in balance. Other times, fear or simply a lack of opportunity plays a role. Neglect is also a huge factor.
Eventually, a movement we haven't performed in years may feel surprisingly difficult.
Not necessarily because we've completely lost the ability, but because the movement has become unfamiliar.
Why Unfamiliar Movements Feel Awkward
Imagine asking someone who hasn't walked backward in 20 years to take several backward steps.
They might hesitate, stiffen up, look down, reach for something solid, and/or feel unsteady.
Now ask that same person to practice a few controlled backward steps regularly, with appropriate support.
Over time, the movement may become smoother and more comfortable.
What changed? Possibly several things.
Their muscles became more accustomed to the task. Their balance reactions improved. Their confidence increased. And their nervous system became more practiced at coordinating the movement.
This is motor learning in action.
It's not quite accurate to say the brain simply forgot where the movement was stored. Movement involves multiple interacting brain networks, sensory systems, and physical abilities.
But the underlying idea is important: Movements we rarely practice may become less familiar, while movements we practice can become more coordinated and automatic.
Practice Makes Better, Not Necessarily Perfect
One of my favorite principles when working with older adults is that practice makes better.
We don't need perfection. We need opportunities to challenge the nervous system in safe, manageable ways.
For example, walking forward is wonderful exercise. But walking sideways, stepping backward, changing directions, or navigating obstacles introduces different coordination demands.
These activities challenge us to solve movement problems that don't always arise during ordinary daily routines.
And the nervous system learns through experience.
A movement that initially feels awkward will likely become easier after repeated exposure.
That doesn't mean every physical limitation can be overcome through practice. Arthritis, neurological conditions, strength deficits, and other health issues can impose real restrictions.
But we shouldn't automatically assume that every unfamiliar or uncomfortable movement represents a permanent loss of ability.
Sometimes, we simply need to practice.
Five Ways to Expand Your Movement Vocabulary
The goal isn't to perform dangerous stunts or complicated exercises.
It's to gradually reintroduce safe movement experiences that challenge coordination, balance, and adaptability.
1. Explore different directions.
Once weight shifting is mastered, it is time to practice stepping sideways, backward, and diagonally rather than always moving forward.
2. Change your reaching patterns.
Reach across your body, overhead, or toward different positions while maintaining control.
3. Practice turning and changing direction.
Gentle turns, direction changes, and controlled pivots help prepare us for the unpredictable nature of everyday movement.
4. Introduce simple obstacles.
Stepping over a low object or navigating around furniture in a controlled exercise setting challenges coordination and spatial awareness.
5. Combine movement with visual challenges.
For appropriate individuals, walking while gently turning the head or shifting gaze can introduce additional coordination demands.
Start with easy variations, use stable support when needed, and progress gradually.
PLEASE NOTE: Anyone with significant balance problems or a history of falls should work with a qualified professional before attempting challenging activities.
Movement Isn't the Only Way to Support Brain Plasticity
Although movement is a powerful way to engage the nervous system, it certainly isn't the only one.
Learning new skills, art, learning to draw, wood working, playing music, practicing a language, engaging socially, and participating in mentally stimulating activities can also support learning and brain adaptation.
Sleep, physical activity, and overall health are important influences on brain function as well.
And not all movement practice has to be physically demanding.
Sometimes simply learning a new coordination pattern can provide a meaningful challenge.
The important concept is that our brains remain capable of adapting throughout life, even though the rate and extent of adaptation vary between individuals.
The Bigger Picture: Movement Freedom
As a physical therapist assistant and senior fitness coach, I've spent decades helping people improve how they move.
One thing I've learned is that strength alone doesn't tell the whole story. Someone can be reasonably strong yet feel uncomfortable stepping backward, turning quickly, or moving outside a familiar pattern.
That's why I encourage older adults to explore a wider variety of movements, appropriately matched to their abilities.
Strength matters. Mobility matters. Balance matters. But so does coordination—and the confidence that comes from practicing movements we might otherwise avoid.
The goal isn't to move like you're 25 again. It's to maintain as many safe, useful movement options as possible.
Because when our movement world becomes smaller, our confidence and independence can sometimes shrink along with it.
And when we gradually expand that world through practice, we may discover that we're capable of more than we thought.
Keep Moving. Keep Learning.
Your brain and body are constantly communicating. Give it opportunities to practice familiar movements, explore new ones, and revisit movements that have become rusty.
You don't have to necessarily have to master anything/everything. You just have to keep learning.
Practice makes better. And better movement can help support a more confident, independent life.
Hope this helps...reach out if ya have any questions :)
Ryan Crandall, BS, PTA
Mobile Senior Fitness — In-Home Senior Strength, Balance & Mobility Coaching
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