Unlike what most people think, experiencing pain, becoming stiffer, and losing balance as you age isn’t inevitable.

There are tools you can use to combat the degeneration that comes with advanced age so you can fully enjoy your senior years without physical limitations.

Of course, there is no silver bullet to a healthy and active life. But if there’s one training method that will have a far-reaching impact on your fitness, it is cerebellar work.

In this article, I’ll explain what the cerebellum is, why cerebellar training is crucial for seniors, and how to train to improve cerebellar function.

What is the cerebellum and what does it do?

The cerebellum is one of the three major structures of the brain, alongside the cerebrum and brain stem. It sits around the same level as your ears at the back of your head. It resembles a little brain, which is the translation of its name from Latin.

Though it may be small in size, the cerebellum is packed with neurons. It contains more than 50% of nerve cells despite only accounting for 10% of the brain’s volume.

The cerebellum governs motor learning and is responsible for well-coordinated and well-timed voluntary movements. It enables us to learn new movements and, through practice, automate them so they become second nature.

In addition to motor control, the cerebellum is involved in posture, balance, and spatial awareness. It coordinates with the vestibular system and the proprioceptors in your muscles and connective tissue to keep you upright and steady.

It has long been known that the cerebellum is important for sensorimotor coordination. However, new research reveals that this brain structure influences cognition as well. The cerebellum is increasingly being recognized as a participant in the following functions:

• speech and language processing
• emotional regulation
• impulse control

Why is cerebellar training important for seniors?

As you age, your cerebellum undergoes changes that affect its function. The actual volume of your cerebellum decreases, and the way your neurons are activated to perform tasks becomes inefficient.

These changes are expected. But when coupled with a history of head injuries, poor diet choices, alcohol consumption, and stress, they can wreak havoc on your cerebellar function. If your cerebellum is not operating optimally, you can experience difficulty with:

• holding attention and recalling past events
• articulating sentences
• balancing, especially with eyes closed
• coordinating arms and legs
• judging distance

All of these hamper an active and independent lifestyle, so keeping the cerebellum in good shape should be a top fitness priority for seniors.

The good news is that neuroregeneration is possible. Studies have shown that stimulating the cerebellum helps maintain its structure and rewire neural connections. The results include improved memory, executive function, and language ability.

How do you stimulate the cerebellum?

Noninvasive techniques such as transcranial magnetic stimulation (TMS) and transcranial direct current stimulation (tDCS) have been proven to positively affect cerebellar function.

If these procedures are inaccessible, you have other viable options. Training hand-eye coordination, learning new motor skills, and challenging balance are effective strategies for improving cerebellar health.

These are some of the exercises I prescribe to my patients who exhibit symptoms of cerebellar damage. They must be done 3 to 4 times a day until fatigue or discomfort sets in or until they become easy to perform.

1. Piano Playing

Holding your arms out straight in front of you, move your fingers as though you were playing the keys of a piano. With fingers slightly curved, each one should move independently, rapidly, and smoothly.

2. Rotating Hands

Hold your arms out straight in front of you, arms and hands flat with fingers together. Wave hands in clockwise and counterclockwise directions, rotating back and forth. Do it rapidly, evenly, and smoothly.

3. Light Bulb

With arms bent at the elbows and resting along the torso, hold your hands up as though you were screwing in a light bulb. Twist at the wrists, rotating hands in clockwise and counterclockwise directions. Rotate back and forth rapidly and precisely. 

4. Touch Nose

With straight arms out to the side at shoulder height, touch your nose with your right index finger. Alternate touching between right and left index fingers, quickly and precisely.

5. Thumb/Index Finger Tapping

Rapidly touch your thumb and index finger together then spread them apart as wide as possible. Do it simultaneously with both hands. Aim for speed, size, and symmetry.

We have more guided cerebellar workouts on our YouTube channel, which you can watch here.

Full-Body Neurological Fitness Program for Seniors

Given how important the cerebellum is to quality of life, I’ve integrated it into my fitness program for seniors, Vitality.

Vitality is the product of a comprehensive understanding of the brain and body, acquired through my four decades of practice.

Not only does this program train your balance and coordination, it also builds up your strength and mobility. Our exercises take advantage of your fascia and neurology to make you more perceptive and responsive.

You can join our live-streaming classes twice a week, or get Vitality On-Demand and do the sessions on your own time. Each session is only 30 minutes, giving you plenty of time to spend on the things you love with the people you love.

Learn more about Vitality and sign up for a membership here!