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Improve coordination and movement skills: colourful juggling balls, a skipping rope, small cones and a chalk hopscotch grid on a sunlit gym floor

Build Strength & Fitness

Improve Coordination & Movement Skills

Coordination is the ability to make your body do what you intend, smoothly and at the right time, whether that is catching a ball, tying a shoelace, climbing stairs or stepping quickly sideways. Movement skills are learned and can be improved at most ages with regular, varied practice; this page is about those skills, while balance, flexibility, strength and endurance each have their own pages.

General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.

Start here

  • Pick one skill you want to improve (for example catching, skipping, a dance step or a sport move), break it into small parts and practise it for a few short sessions across the week rather than one long one.
  • Mix up the kinds of movement you do: running, jumping, throwing and catching, balancing, dancing, and strength work all feed different skills. Children need a variety of activity; adults and older adults are advised to include strength and balance activity on at least 2 days a week.
  • Start slowly and keep something stable nearby for balance work. If your coordination has suddenly got worse, or has been slowly getting worse, book a medical check rather than just practising more.

Be careful with

  • Sudden clumsiness, weakness or numbness on one side, a drooping face, slurred speech or sudden dizziness and falls can be a stroke. The NHS says to call 999 straight away, even if the symptoms pass.
  • Stop exercising and get medical help if you have chest pain, fainting, severe breathlessness or new palpitations. See a doctor before starting if you have not been active for some time, or have a heart, joint, balance or other health condition, are pregnant, or are an older adult.
  • Do not buy products or apps promising to "rewire" coordination. We did not find good evidence that supplements or brain-training programmes improve movement skills, and some can interact with medicines. Do not stop a prescribed medicine on your own.

Get help when

  • Sudden loss of coordination, face droop, arm weakness or slurred speech: call emergency services (999 in the UK, as the NHS says) straight away.
  • Coordination, walking or balance that is getting steadily worse over weeks or months, new tremor, or new problems with speech, swallowing or vision. The NHS lists ataxia (a group of disorders affecting coordination, balance and speech) as having many causes, including stroke, multiple sclerosis, head injury and nutritional deficiencies.
  • A child who is much slower than others the same age with crawling, walking, dressing, drawing or ball games, or who seems very clumsy. The NHS suggests talking to a GP, health visitor or school special educational needs co-ordinator, who may refer to an occupational therapist or paediatrician.
  • Adults whose clumsiness, dropping things or bumping into things is affecting home life, work or studies, or whose movement has changed or got worse (the NHS advice for adult dyspraxia).
  • A fall, repeated near-falls, or unsteadiness after starting a new medicine. The NHS says to see a GP if you are worried about your balance or have had a fall.

About Improve Coordination & Movement Skills

What this goal means

Coordination means different parts of the body, and the brain and senses guiding them, working together. Fundamental movement skills include locomotor skills (running, hopping), object-control skills (catching, throwing) and stability skills (balancing, twisting), and they are later refined into sport- and activity-specific skills.

This page covers learning and refining those skills at any age, from childhood play to adult sport and staying agile later in life. Balance has its own page, and the sections below link to the other goals in the Build Strength & Fitness group.

1,2

What it can feel like

People describe bumping into things, dropping objects, finding stairs, sports or driving awkward, struggling to learn dance steps or new exercises, or feeling that their body does not do what they ask. The NHS describes adults with dyspraxia as sometimes finding fine tasks (tying shoelaces, typing) and whole-body tasks (walking, driving, sport) harder, and notes that learning new skills, planning time and social situations can also be affected.

Not everyone who feels uncoordinated has a condition. Many people simply have not had much practice with certain movements.

3

What can affect coordination

Movement skills do not simply appear with age. Authors of a meta-analysis wrote that children do not develop fundamental movement skills naturally through maturation alone: they need to be learned, practised and reinforced. In a review of 59 studies, older age was linked with better motor competence in children and physical activity was linked with overall skill and motor coordination, while the links for weight status, sex and family background held for only some skills.

Developmental coordination disorder (DCD, also called dyspraxia) is a lifelong condition that affects movement. The NHS lists risk factors including premature birth, low birth weight, family history and alcohol or drug exposure in pregnancy. The NHS also notes that dyspraxia-like symptoms can be caused by a stroke, head injury or another neurological condition, and that long-term excessive alcohol use can cause ataxia.

4,5,6,3,7

Conditions that can be behind it

Developmental coordination disorder, ataxia and the after-effects of stroke or head injury can all affect coordination. DCD often occurs together with ADHD, dyslexia, autism, anxiety or depression, according to the NHS. These need assessment by a clinician and are not something to self-diagnose.

Coordination can also be affected by tiredness, ageing, muscle weakness and side effects of medicines, so a doctor or pharmacist can help look for a cause if it is new.

3,7,8

Realistic expectations

Practice helps. In a meta-analysis of motor skill interventions in children, planned programmes improved fundamental movement skills by a small-to-moderate amount (effect size 0.39) while free play alone did not (0.06). In children with DCD, a meta-analysis of randomized trials found moderate short-term gains in motor performance, larger when the training dose was bigger and sessions were more frequent.

For children with DCD, the NHS says there is no cure and coordination will remain below average, although it may matter less as they get older and develop coping strategies. Progress is usually gradual, and most gains come from regular practice over weeks to months.

4,9,6

Who this applies to

Children and teenagers learning skills, adults taking up a sport, dance or exercise class, people with DCD or dyspraxia, and older adults who want to stay agile and steady. If your main aim is steadiness on your feet, see the balance and falls pages; if it is fitness, strength or endurance, see the neighbouring goals.

2,10

Related conditions and symptoms

Falls and balance problems → Sarcopenia and muscle loss with age → ADHD in adults →

A manageable starting plan

An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.

Your first actions

  • Pick one skill or movement and practise it for 5 to 10 minutes, 3 to 4 times this week, breaking it into small steps.
  • Add variety: include running, jumping, throwing and catching, or dance, plus balance and strength activity on at least 2 days a week if you are an adult.
  • Check safety first: clear space, sturdy support nearby, supportive shoes, and medical advice if you have a health condition.
  • Be kind to yourself. Note small improvements, not just misses.

Optional additions

  • Join a beginner class in a sport, dance, tai chi or gymnastics that you enjoy.
  • Try the NHS balance routine twice a week near a wall or stable chair.
  • For team sport, ask a coach about a structured warm-up with agility and landing drills.
  • Ask an occupational therapist or physiotherapist for a skills assessment if difficulties persist.

What to track

  • Which skill you practised, how long, and how many days.
  • One measurable target: for example catches in a row, steps without a stumble, or seconds holding a one-leg stand with support nearby.
  • Any falls, near-falls, dizziness or new clumsiness, and any new medicine.

When to reassess

Give regular practice 6 to 8 weeks before judging, and review at about the same time whether the target skill feels smoother. If progress stalls, or if you notice sudden or worsening clumsiness, talk to a GP or a therapist.

When to seek professional support

  • A GP, health visitor, school special educational needs co-ordinator or school nurse for a child you are concerned about.
  • An occupational therapist or physiotherapist for assessment and practical coaching.
  • A pharmacist or doctor if you suspect a medicine is affecting your steadiness.
  • Emergency services straight away for sudden face droop, arm weakness, slurred speech or loss of coordination.

What helps

Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.

Start here

Practise the actual skill in short, frequent sessions

Moderate certainty

Addresses: Improves performance of the practised movement

Why it may help: A meta-analysis of 18 trials in children with DCD found that motor skill interventions had moderate short-term effects on motor performance (Hedges g 0.63, 95% CI 0.31 to 0.94), and that effects were stronger with a larger total training dose and more frequent practice. The NHS says treatment for DCD in children includes breaking difficult movements into smaller parts and practising them regularly.

How to apply it: Choose one movement. Break it into steps (for example: stance, reach, catch). Practise a few minutes at a time, several times a week, and make it a little harder when it feels easy.

Who it may suit: Children with and without coordination difficulties, and adults learning a new skill.

Precautions: Trials were short and many were small; benefits after training stops are less clear. A child or adult with suspected DCD should be assessed by a health professional rather than relying on home practice alone.

9,11,6

Start exercising with confidence →

Planned movement games and a variety of activities for children

Moderate certainty

Addresses: Builds running, jumping, throwing and catching skills

Why it may help: In a meta-analysis of motor skill interventions in children, planned programmes improved fundamental movement skills (d 0.39) for both object-control (0.41) and locomotor skills (0.45), whereas children in free-play control groups did not improve significantly (0.06). The NHS advises children aged 5 to 18 to take part in a variety of types and intensities of activity to develop movement skills, muscles and bones.

How to apply it: Mix games such as catching and throwing, skipping, hopping, climbing, dancing, swimming and ball sports across the week, rather than repeating one activity.

Who it may suit: Parents, carers, teachers and coaches of children.

Precautions: NHS: get medical advice before exercise if a child has a health condition, choose activity suited to age and ability, start slowly and use protective equipment where relevant.

4,2,1

Stay Active Throughout Your Life →

Add balance and functional movement work (older adults and anyone who feels unsteady)

High certainty

Addresses: Steadier, more confident movement and fewer falls in older adults

Why it may help: A Cochrane review of 108 trials (23,407 community-living older adults) found that balance and functional exercises reduced the rate of falls by 24% (rate ratio 0.76, 95% CI 0.70 to 0.81; high-certainty evidence), and combinations of balance, functional and resistance exercise probably reduced falls by 34%. The NHS older-adult guidelines advise activities that improve strength, balance and flexibility on at least 2 days a week.

How to apply it: Try the NHS balance routine near a wall or a stable chair: sideways walking, grapevine steps, heel-to-toe walking, one-leg stand and step-ups, at least twice a week, building up slowly.

Who it may suit: Adults 65 and over, and anyone who wants steadier footwork. Falls are the outcome measured, not coordination scores.

Precautions: Have support nearby. Ask a doctor first if you have dizziness, recent surgery, osteoporosis or a heart condition. Most adverse events in the trials were minor muscle or joint soreness.

12,10,13

Improve Your Balance → Falls and balance problems →

Additional options

Group programmes and active video games, especially for children with DCD

Low certainty

Addresses: Can improve motor performance and make practice more enjoyable

Why it may help: A meta-analysis of 30 studies found positive benefits for activity-oriented approaches, active video games and small-group programmes in people with DCD, though study quality varied and the authors advised caution. The 2019 international DCD guidelines include a recommendation for active video games as an adjunct to more traditional activity- and participation-oriented interventions.

How to apply it: Ask an occupational therapist or physiotherapist about group sessions, and use active video games as an extra to real-world practice, not a replacement.

Who it may suit: Children, teenagers and adults with suspected or confirmed DCD.

Precautions: Screen games add sitting time unless they are truly active; the guideline describes them only as an adjunct.

11,14

Sit Less & Move More →

Neuromuscular warm-ups with agility, landing and balance drills in team sport

Moderate certainty

Addresses: Fewer sports injuries, which helps people keep playing

Why it may help: A meta-analysis of randomized trials in youth sport found that neuromuscular training reduced lower-limb injury risk (incidence rate ratio 0.64, 95% CI 0.49 to 0.84). A meta-analysis of six cluster-randomized trials found the FIFA 11+ programme reduced injuries in football (IRR 0.61 across four trials), while the FIFA 11 programme showed no reduction.

How to apply it: Ask a coach or physiotherapist for a structured warm-up that includes running with changes of direction, jumping and landing drills, balance and strength work, and use it before every session.

Who it may suit: Young and recreational team-sport players and their coaches.

Precautions: These studies measured injuries, not coordination scores. The authors of the youth review noted that uptake and long-term use are a concern. Anyone returning from injury should follow their clinician's plan.

15,16

Improve Your Physical Performance →

Moving while thinking: dual-task practice and exergames for older adults

Low certainty

Addresses: May improve gait, balance and steadiness

Why it may help: A 2025 meta-analysis concluded that cognitive-motor dual-task training (for example walking while naming items or counting) improved gait and balance in community-living older adults compared with traditional fall-prevention programmes, with the authors calling for larger, longer studies. A 2025 network meta-analysis of 103 studies (5,114 participants) found several approaches, including exergames, balance training and the Otago exercise programme, improved balance scores in healthy older adults.

How to apply it: Ask a physiotherapist or a local falls-prevention class about supervised programmes. At home, add simple tasks to balance practice only when the basic movements feel secure and support is within reach.

Who it may suit: Healthy older adults who already do some balance practice.

Precautions: Dual tasks raise fall risk if done before you are steady. Do them with a supervisor or sturdy support. Studies varied in quality and in how they measured outcomes.

17,18

Improve Your Balance →

Still being studied

Thinking about the effect of a movement (an external focus), rather than your body parts

Mixed findings

Addresses: Possibly better learning of skills, but the evidence is disputed

Why it may help: A 2021 meta-analysis of 73 studies on performance and 40 on learning found that cues about the movement's effect (for example, aim at the target) beat cues about body parts (for example, think about your arm) for performance (Hedges g 0.26) and retention (0.58). A 2024 re-analysis of the same literature found moderate to strong evidence of publication bias and, after correcting for it, negligible average effects.

How to apply it: If you try it, give simple cues about the goal ("hit the target", "push the ball to the wall") and notice whether it helps you. Do not expect a large effect.

Who it may suit: Anyone practising a sport or dance skill.

Precautions: The research mostly used short lab tasks; real-world, long-term results are less certain.

19,20

Dance classes

Very low certainty

Addresses: Enjoyable movement practice; not shown to prevent falls

Why it may help: A 2024 systematic review of 41 studies (2,451 participants) of dance for older adults found no significant differences from comparison groups on balance and mobility tests, and the certainty of evidence was very low. Dance was described as enjoyable and sociable, but not yet shown to be an alternative to strength and balance training for preventing falls.

How to apply it: Choose a class you enjoy and can attend regularly, and keep any recommended strength and balance exercises as well.

Who it may suit: Older adults and others wanting a social activity.

Precautions: Choose a level that suits your balance and joints. Tell the instructor about dizziness, surgery or fractures.

21,22

Improve Your Flexibility →

Learning a new, demanding skill such as juggling

Very low certainty

Addresses: Changes in brain scans are reported; effects on everyday coordination are not shown

Why it may help: A 2022 systematic review of 11 studies (about 400 people) found structural brain changes after juggling training or in expert jugglers, but the authors noted few well-designed studies and a high risk of bias, and that further research is needed. The review reported brain measures, not improvements in everyday coordination.

How to apply it: If it interests you, start with scarves or soft balls and short daily sessions. Treat it as a hobby with possible bonus effects, not a treatment.

Who it may suit: Curious learners who like a hands-on challenge.

Precautions: Keep the area clear, especially if balance is a worry.

23

Food & nutrition

Eating and drinking for movement

We did not find trials showing that any food or diet improves coordination or movement skills. The NHS notes that not eating and drinking enough can make you feel lightheaded or faint, which can make movement less safe, and that nutritional deficiencies are one of the many causes of acquired ataxia.

If coordination has changed and you suspect a nutritional cause, ask a doctor to check rather than starting supplements on your own.

8,7

Remedies & supplements

Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.

Omega-3 and omega-6 fatty acid supplements (children with DCD)

Not enough evidence

Studied form and route: Oral supplement

Intended outcome: Studied for motor skills in children with developmental coordination disorder

Human evidence: In a randomized, controlled trial of 117 children aged 5 to 12 with DCD, 3 months of omega-3 and omega-6 supplements versus placebo had no apparent effect on motor skills, although the authors reported improvements in reading, spelling and behaviour. The authors said the lack of motor effect might reflect the measures used and called for more work.

Traditional use: We did not find traditional use of fatty acids for coordination in the sources we read.

Laboratory findings: We did not read laboratory studies on this.

Limits: One trial in one group of children; findings for motor skills were negative and the behaviour results need independent confirmation.

Interactions and precautions: Ask a doctor or pharmacist before giving supplements to children. Fish-oil products may affect bleeding and can cause allergic reactions in people with fish allergy. Do not use supplements in place of assessment or therapy.

24

Omega fatty acids explained → Medication interactions →

Brain Gym movement programmes

Evidence against

Studied form and route: Exercise programme

Intended outcome: Studied for thinking skills in older adults

Human evidence: A 2023 systematic review and meta-analysis of 10 studies found that Brain Gym did not improve cognitive function (Mini-Mental State Examination) more than comparison groups in older people with or without cognitive impairment. We did not find trials measuring coordination itself.

Traditional use: We did not find traditional use in the sources we read.

Laboratory findings: We did not read laboratory studies on this.

Limits: Studied in older adults and on cognitive tests, so it says little about coordination in children or adults.

Interactions and precautions: The movements are mostly gentle, but they are no substitute for strength, balance or skill practice, or for assessment of a coordination problem.

25

Do brain training games work? →

Computer-based perceptual-cognitive training (such as Neurotracker)

Very low certainty

Studied form and route: Digital training tool

Intended outcome: Marketed for faster reactions and better sport performance

Human evidence: A critical systematic review found the evidence for working memory and sustained attention gains very weak, with a total absence of preregistered studies, and only three studies tested transfer to real-world tasks; two found no effect.

Traditional use: We did not find traditional use in the sources we read.

Laboratory findings: The review noted that the abilities underlying object-tracking are not those advertised by the tool's makers.

Limits: The research is mainly lab-based and commercially interested; we did not read studies of everyday coordination.

Interactions and precautions: Long screen time adds sitting time. Do not substitute it for real movement practice.

26

Therapies & care

Established care for coordination problems depends on the cause. A GP can look for medical causes, and physiotherapists and occupational therapists teach movement skills and practical strategies. This page does not recommend medicines or doses, and you should not stop a prescribed medicine on your own.

Occupational therapy

Moderate certainty

Assessment and practical skill-building The NHS says a GP may refer people with suspected DCD to an occupational therapist, who can assess them and give practical advice, and that occupational therapy can help find practical ways to manage tasks at home or at work. For children, the NHS describes being taught ways to do difficult activities, breaking movements into smaller parts, practising regularly, and adapting tasks, such as pen grips.

Who it may suit: Children and adults with persistent clumsiness that affects daily tasks, school or work.

Precautions: Services and waiting times differ by area. Reasonable adjustments at work, college or university may also help, according to the NHS.

3,6,9

ADHD in adults →

Physiotherapy

Moderate certainty

Exercise-based care The NHS says physiotherapy can help adults with dyspraxia improve balance, co-ordination, strength and posture, and also helps movement problems in ataxia. A falls service may offer strength and balance training and review medicines.

Who it may suit: People whose coordination is affected by DCD, a neurological condition, injury or ageing.

Precautions: Tell the therapist about dizziness, fractures, surgery, heart conditions and all medicines.

3,7,8

Falls and balance problems →

Talking therapies and emotional support

Low certainty

Psychological care The NHS says talking therapies such as cognitive behavioural therapy or mindfulness may be recommended for adults with dyspraxia. The international DCD guidelines address psychosocial issues, which commonly accompany coordination difficulties.

Who it may suit: People whose coordination difficulties bring worry, low mood or low self-esteem.

Precautions: If low mood or worry is persistent or you have thoughts of self-harm, see a doctor promptly or contact a crisis service.

3,14

Tai chi and yoga classes

Low certainty

Mind-body movement The NHS lists yoga and tai chi among activities that strengthen muscles, and a Cochrane review found tai chi may reduce the rate of falls in older adults by 19% (low-certainty evidence).

Who it may suit: Adults wanting gentle, structured movement practice.

Precautions: Choose an experienced teacher and a level that suits your balance and joints.

22,12

Tai chi → Yoga →

What to avoid

Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.

Risks that apply to most people

Ignoring sudden or worsening coordination problems

Moderate certainty

Why: The NHS lists sudden weakness, face droop, speech problems, dizziness and falling over among stroke symptoms and says to get medical help straight away even if they pass. Ataxia can be caused by stroke, multiple sclerosis, head injury, nutritional deficiencies and other problems, and some types progressively worsen.

Who it applies to: Anyone whose coordination, walking or speech changes suddenly or steadily worsens.

Try instead: Call emergency services for sudden symptoms. For gradual change, book a GP appointment and keep a diary of what has changed.

27,7

Falls and balance problems →

Treating clumsiness as laziness or a character flaw

Moderate certainty

Why: The NHS says DCD does not affect how intelligent a child is, but it can make learning harder and extra help may be needed. The international DCD guidelines devote a section to psychosocial aspects, and the NHS notes that DCD often goes with anxiety or depression and that exercise can help mood and self-esteem.

Who it applies to: Parents, teachers, coaches and adults who are hard on themselves.

Try instead: Encourage effort, celebrate small gains, and ask about assessment if difficulties are marked or persistent.

6,3,14

Feel More Confident Moving →

Personal triggers to check

Long-term excessive alcohol use

Moderate certainty

Why: The NHS lists long-term excessive alcohol consumption among causes of ataxia, a group of disorders that affect coordination, balance and speech. We did not read a source quantifying short-term effects, so this page makes no claim about them.

Who it applies to: People with heavy or long-term drinking and unexplained clumsiness or unsteady walking.

Try instead: Talk to a doctor about cutting down and about any change in coordination, and never stop heavy drinking suddenly without medical advice.

7

Unsteadiness that starts with a new medicine

Low certainty

Why: The NHS notes that a falls service may review the medicines you take when assessing balance problems, and that a GP can check balance if you are worried about it.

Who it applies to: Anyone who notices new unsteadiness, dizziness or clumsiness after a medicine change, especially older adults.

Try instead: Tell a pharmacist or doctor. Do not stop a prescribed medicine on your own.

8

Medicines that affect memory, sleep and mood →

Products that need caution

"Brain gym" movement routines sold as ways to boost thinking and coordination

Evidence against

Why: A 2023 meta-analysis of Brain Gym programmes for older people found changes in cognitive scores were not greater than in comparison groups and concluded that Brain Gym will not lead to cognitive improvement. We did not read trials of Brain Gym for everyday coordination.

Who it applies to: Courses and books promising to improve brain function through special movements.

Try instead: Spend the time on practising real skills, or on the strength and balance routines in this page.

25

Do brain training games work? →

Perceptual-cognitive training tools sold to athletes

Very low certainty

Why: A critical systematic review of the Neurotracker tool found the evidence for improvements in working memory and sustained attention very weak, and only three studies tested transfer to real-world tasks, two of which found no effect.

Who it applies to: Computer tools marketed as sharpening reaction, focus or coordination for sport.

Try instead: Practise the sport or movement itself, in varied situations.

26

Unsupported claims

"Children will simply grow out of it and catch up"

Evidence against

Why: Authors of a meta-analysis wrote that children do not develop fundamental movement skills naturally through maturation, and that these skills need to be learned, practised and reinforced. The NHS says that, for children with DCD, coordination will remain below average, although this may be less of a problem later and some children continue to have problems.

Who it applies to: Worries about a child who is much clumsier than peers.

Try instead: Offer regular, varied practice and ask a GP, health visitor or school about assessment if you are concerned.

4,6

"Fish oil capsules will improve a child's coordination"

Not enough evidence

Why: A randomized trial of omega-3 and omega-6 supplements in 117 children with DCD found no effect on motor skills, although the authors reported improvements in reading, spelling and behaviour; the authors themselves said more work is needed.

Who it applies to: Supplement marketing for children with clumsiness or DCD.

Try instead: Use practice-based approaches and ask a clinician about supplements.

24

Omega fatty acids explained →

Common mistakes

Doing one drill over and over, or too much too soon

Low certainty

Why: The NHS advises variety of activity for children, and says to start any new exercise slowly and increase it bit by bit. NHS balance exercises are meant to be built up slowly.

Who it applies to: Beginners and parents setting practice plans.

Try instead: Vary the drills, keep sessions short, and raise difficulty gradually.

2,13

Avoiding activity because you feel awkward

Low certainty

Why: Avoiding movement means fewer chances to practise. A review of children and adolescents found a positive association between movement-skill competence and physical activity, and the NHS notes that exercise can improve mood and self-esteem in adults with dyspraxia.

Who it applies to: Children and adults who feel self-conscious about sport or exercise.

Try instead: Start with private or small-group settings, pick activities you enjoy, and celebrate small gains.

1,3

Start exercising with confidence →

Evidence & safety

What the research shows

Practice is the best-supported way to improve movement skills. Meta-analyses found that planned motor skill programmes improve fundamental movement skills in children, and that motor skill interventions give moderate short-term gains in children with DCD, with larger gains from more frequent practice. In older adults, a Cochrane review found balance and functional exercise reduces falls (high-certainty evidence), and recent reviews suggest dual-task training and exergames may help steadiness (low certainty). Dance and juggling are enjoyable but have very low-certainty evidence for coordination or falls outcomes. Attention-focus cues are disputed, and Brain Gym, perceptual-cognitive software and fatty acid supplements have not been shown to improve coordination. We did not find trials of foods for coordination.

Limits of the evidence

  • Many motor-learning studies are short, lab-based and use small samples; long-term retention and transfer to daily life are less certain.
  • Reviews of children with DCD vary widely in quality and in what they measured, and their authors urge caution.
  • Most falls-prevention research is in adults aged 60 and over, and its outcome is falls, not coordination test scores.
  • Results from injury-prevention programmes concern injuries, not movement skills.
  • We did not read studies of coordination in people with neurological conditions such as stroke or Parkinson's disease in detail, and this page does not cover their rehabilitation.

Precautions and interactions

  • See a doctor before starting new exercise if you have heart disease, high blood pressure, diabetes, joint problems or have been inactive, are pregnant, or are an older adult.
  • Stop and seek medical help for chest pain, fainting, severe breathlessness or new palpitations.
  • Do not stop or change prescribed medicines because of anything on this page.
  • Do not give supplements to children without advice from a doctor or pharmacist.
  • If exercise starts to feel compulsive, or goes with skipping meals or fear of eating, talk to a clinician; see the eating disorders page.
  • Very severe muscle pain with dark urine after hard exercise needs urgent medical care.
  • Do not use anabolic steroids, stimulant pre-workout blends or similar products to chase performance; we did not find evidence they improve coordination, and they carry risks.

Life-stage considerations

  • Children: movement skills are learned through varied, active play and practice; the NHS advises about 60 minutes a day of moderate or vigorous activity across the week for ages 5 to 18, with a variety of activities, and 20 minutes a day plus strength and balance activity 3 times a week for children living with a disability.
  • Adults 19 to 64: the NHS advises strengthening activity on at least 2 days a week, and that guidelines are suitable for disabled adults and for pregnant and postpartum women; get advice before starting if you have not exercised for some time.
  • Older adults: be active daily and include strength, balance and flexibility activities on at least 2 days a week; ask about a falls service if you have fallen or are worried.
  • Pregnancy and after birth: ask your midwife or doctor before changing activity; balance may feel different.

Warning signs

  • Sudden face droop, arm weakness, slurred speech, sudden dizziness, or a fall with confusion: call emergency services.
  • Steadily worsening clumsiness, walking or balance difficulty over weeks or months.
  • New tremor, speech or swallowing changes, or vision problems with clumsiness.
  • A child who is not meeting movement milestones such as crawling, walking or dressing, or whose clumsiness is affecting school or confidence.
  • A fall, or unsteadiness after a new medicine or after a head injury.

Claim checks

Practising a skill regularly improves it

Moderate certainty

Supported. Meta-analyses found planned motor skill programmes improve fundamental movement skills in children, and motor skill interventions help children with DCD in the short term.

4,9

Balance and functional exercise help older adults stay steady

High certainty

Supported for falls. A Cochrane review found balance and functional exercise reduced the rate of falls by 24%.

12

Brain Gym improves brain function and coordination

Evidence against

Not supported. A 2023 meta-analysis found no greater cognitive change than comparison groups, and we found no trials of coordination.

25

Always think about the effect of your movement, not your body, to learn faster

Mixed findings

Disputed. One meta-analysis supported an external focus, but a 2024 re-analysis found publication bias and negligible average effects after correction.

19,20

Omega-3 supplements improve coordination in children with DCD

Not enough evidence

Not shown. In a 117-child trial, motor skills did not improve.

24

Dance prevents falls in older adults

Very low certainty

Unproven. A 2024 review rated the certainty of evidence as very low.

21

Questions people ask

Can coordination really be improved, or is it fixed?

It can usually be improved with practice. A meta-analysis of motor skill programmes in children found a clear improvement in fundamental movement skills, and a meta-analysis in children with DCD found moderate short-term gains in motor performance. For people with DCD, the NHS says there is no cure and coordination will stay below average, but practical strategies can help.

What is the difference between clumsiness and dyspraxia (DCD)?

Everyone is clumsy sometimes. The NHS describes DCD as a lifelong condition, present from birth, that mainly affects movement, balance and spatial awareness and can make everyday tasks difficult. It is diagnosed by a health professional, usually after the age of 5 in children. See the NHS pages on DCD in children and adults.

How often should I practise a skill?

Short, frequent sessions are a sensible approach. In children with DCD, a meta-analysis found that a larger total training dose and more frequent practice were linked to stronger effects. For adults, the NHS suggests balance exercises at least twice a week.

What activities help children develop movement skills?

The NHS suggests a variety of play and sport, such as running, jumping, catching, skipping, dancing, swimming, cycling and gymnastics. A meta-analysis found that planned programmes improved skills more than free play alone.

Does dance or tai chi improve coordination?

They are enjoyable and sociable. Evidence for dance preventing falls is very low certainty, while tai chi may reduce falls in older adults according to low-certainty evidence from a Cochrane review. Neither has been shown to replace strength and balance training.

Do supplements or brain-training apps help coordination?

We did not find good evidence that they do. A trial of fatty acid supplements in children with DCD found no change in motor skills, a meta-analysis of Brain Gym found no cognitive benefit, and a critical review of Neurotracker called the evidence very weak.

Does coordination get worse with age?

Balance, strength and reaction can change with age, and falls become more likely. The Cochrane review found exercise that includes balance and functional work reduces falls in older adults. Sudden changes are different and need a medical check.

When should I see a doctor about coordination?

Straight away for sudden weakness, face droop, slurred speech or dizziness with falls. Book a GP visit if coordination is getting steadily worse, is affecting daily life, or started after a new medicine, and for children who seem much clumsier or later with milestones than peers.

Is it safe to exercise if I am very clumsy or unsteady?

Usually yes with sensible precautions: start slowly, use support nearby, and get medical advice first if you have a health condition. If you often trip or fall, ask about a falls service or physiotherapist.

Where can I find help for a child?

The NHS suggests talking to a GP, health visitor, or a school nurse or special educational needs co-ordinator, who may refer to an occupational therapist or paediatrician for assessment.

References

  1. Lubans DR, et al. Fundamental movement skills in children and adolescents: review of associated health benefits. Sports Med 2010. PMID 21058749. Read 2026-10-31. source
  2. NHS. Physical activity guidelines for children and young people. Read 2026-10-31. source
  3. NHS. Dyspraxia in adults (developmental co-ordination disorder). Read 2026-10-31. source
  4. Logan SW, et al. Getting the fundamentals of movement: a meta-analysis of the effectiveness of motor skill interventions in children. Child Care Health Dev 2012. PMID 21880055. Read 2026-10-31. source
  5. Barnett LM, et al. Correlates of Gross Motor Competence in Children and Adolescents: A Systematic Review and Meta-Analysis. Sports Med 2016. PMID 26894274. Read 2026-10-31. source
  6. NHS. Developmental co-ordination disorder (dyspraxia) in children. Read 2026-10-31. source
  7. NHS. Ataxia. Read 2026-10-31. source
  8. NHS. Falls. Read 2026-10-31. source
  9. Yu JJ, et al. Motor Skill Interventions in Children With Developmental Coordination Disorder: A Systematic Review and Meta-Analysis. Arch Phys Med Rehabil 2018. PMID 29329670. Read 2026-10-31. source
  10. NHS. Physical activity guidelines for older adults. Read 2026-10-31. source
  11. Smits-Engelsman B, et al. Evaluating the evidence for motor-based interventions in developmental coordination disorder: A systematic review and meta-analysis. Res Dev Disabil 2018. PMID 29413431. Read 2026-10-31. source
  12. Sherrington C, et al. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev 2019. PMID 30703272. Read 2026-10-31. source
  13. NHS. Balance exercises. Read 2026-10-31. source
  14. Blank R, et al. International clinical practice recommendations on the definition, diagnosis, assessment, intervention, and psychosocial aspects of developmental coordination disorder. Dev Med Child Neurol 2019. PMID 30671947. Read 2026-10-31. source
  15. Emery CA, et al. Neuromuscular training injury prevention strategies in youth sport: a systematic review and meta-analysis. Br J Sports Med 2015. PMID 26084526. Read 2026-10-31. source
  16. Thorborg K, et al. Effect of specific exercise-based football injury prevention programmes on the overall injury rate in football: a systematic review and meta-analysis of the FIFA 11 and 11+ programmes. Br J Sports Med 2017. PMID 28087568. Read 2026-10-31. source
  17. Gao Y, Liu N. Effectiveness of cognitive-motor dual task training in preventing falls in community older adults: A meta-analysis and systematic review. Geriatr Nurs 2025. PMID 40410069. Read 2026-10-31. source
  18. Zhang S, et al. Effects of different exercise modalities on balance performance in healthy older adults: a systematic review and network meta-analysis of randomized controlled trials. BMC Geriatr 2025. PMID 40745584. Read 2026-10-31. source
  19. Chua LK, et al. Superiority of external attentional focus for motor performance and learning: Systematic reviews and meta-analyses. Psychol Bull 2021. PMID 34843301. Read 2026-10-31. source
  20. McKay B, et al. Reporting bias, not external focus: A robust Bayesian meta-analysis and systematic review of the external focus of attention literature. Psychol Bull 2024. PMID 39480294. Read 2026-10-31. source
  21. Lazo Green K, et al. Effectiveness of dance interventions for falls prevention in older adults: systematic review and meta-analysis. Age Ageing 2024. PMID 38776214. Read 2026-10-31. source
  22. NHS. Physical activity guidelines for adults aged 19 to 64. Read 2026-10-31. source
  23. Malik J, et al. The Effect of Juggling as Dual-Task Activity on Human Neuroplasticity: A Systematic Review. Int J Environ Res Public Health 2022. PMID 35742356. Read 2026-10-31. source
  24. Richardson AJ, Montgomery P. The Oxford-Durham study: a randomized, controlled trial of dietary supplementation with fatty acids in children with developmental coordination disorder. Pediatrics 2005. PMID 15867048. Read 2026-10-31. source
  25. Varela S, et al. The effect of Brain Gym on cognitive function in older people: A systematic review and meta-analysis. Geriatr Nurs 2023. PMID 37540913. Read 2026-10-31. source
  26. Vater C, Gray R, Holcombe AO. A critical systematic review of the Neurotracker perceptual-cognitive training tool. Psychon Bull Rev 2021. PMID 33821464. Read 2026-10-31. source
  27. NHS. Symptoms of a stroke. Read 2026-10-31. source

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