A 15-minute coordination workout for your body and mind

TThanks to the molecules that are released when you exercise, exercising your body also gives your brain a boost. But not all exercises themselves specifically challenge you cognitively. That’s where this 15-minute coordination workout differs.

“Our bodies and brains are constantly accepting feedback from multiple systems to produce what appears to be unified movement,” Molly Frankinburger, DPT, PT, CSCS, told Well+Good. The result may seem simple, like taking a step. But in truth, coordination is an intricate job. It is the ability to control speed, time and direction. It involves taking all kinds of information from your body and environment and translating it into actions, which are sometimes complex and involve multiple steps.

However, good coordination pays off, because it helps us move smoothly (and injury-free) through the world. Therefore, improving yours has both immediate and long-term benefits. Despite what you may have learned as a child, coordination exercises aren’t just about head banging and belly rubbing at the same time. They may involve combining footwork with strength, activating muscles you didn’t know you had, or twisting and bending in ways that may originally make you go “huh?” That’s why they are a workout for your body. Y mind.

And that’s exactly what Traci Copeland offers in this 15-minute coordination workout. She will start with a warm-up that focuses on activating her legs, shoulders, and core. The main set involves doing three sets of five full-body exercises. But they all contain something extra. For example, one move combines a forward-shifting warrior 3 pose into a kneeling move, which will help you “strengthen those little muscles along your feet and ankles” that promote balance. A “vine squat” will practically have you dancing, and Copeland challenges you to pick up the speed as you get more comfortable with the movement. Don’t even get me started on the bear table variation of him.

This video is a challenge, but after only 15 minutes, you’ll feel satisfied that you’ve achieved a full-body workout from head to toe.

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