Stress, too, is a factor. It makes us distracted, which slows the brain’s information processing speed, said Charles Swanik, an athletic trainer and professor of kinesiology and applied psychology at the University of Delaware.
Under stress, the brain can become too excitable, he said, causing tension in the muscles. When muscles get tense, normally smooth movements are replaced with exaggerated ones. To reduce this, Dr. Swanik said, before physical activity, focus on calming your mind and body, through music, deep breathing or mindfulness.
Seek out clear instructions.
Say you want to take up pickleball or a martial art. Every time you serve or throw a punch, the connections in your brain are getting strengthened. But if you are less coordinated, it’s especially important that you are practicing the correct, precise movements.
People with coordination problems often also benefit from explicit instructions in steps, because motor learning doesn’t come as naturally, Dr. Zwicker said. For example, first balance on the bike, then put the left foot on the pedal. A rote script to repeat to yourself can be helpful, she said. If you’re learning to swim: “Stroke, stroke, breathe. Stroke, stroke, breathe,” she said.
People who struggle with coordination also tend to do better with less competitive, team-based sports like martial arts, Dr. Zwicker said. “You’re still with other people, but you are your own yardstick. You’re working on your own set of skills and progressions.”
