You may think of diseases like Alzheimer’s and osteoporosis as the age-related conditions you should worry about as you get older, but other seemingly innocuous developments are also worth an ounce of prevention. Degeneration of what are known as “fine motor skills” often accompanies aging; in fact, a 2014 study published in Frontiers in Aging Neuroscience found that older age is directly related to worse fine motor skills.
What does this mean for older adults? Well, the very ability to dress and feed yourself, as well as do things like turn door knobs, hold a pen to write, and even pinch and grab things relies on the coordination and movement of small tendons and muscles in the hand. Those fine motor skills can mean the difference between living independently or requiring extra care as you age.
Why Do Seniors Lose Fine Motor Skills?
While fine motor skills are ingrained in people at a very young age, over the decades into your 60s, 70s, and 80s, cognitive deficits develop which affect them. The degeneration of critical players in the brain like the neurotransmitter, neuromuscular, sensorimotor control and functioning, and central and peripheral nervous systems impacts everything from memory to gait and fine motor coordination. More specifically, when neurons can no longer communicate successfully to send messages to other parts of the brain and the body, seniors begin to lose functions like fine motor skills.
An older adult might develop small tremors, lose dexterity and strength, and even experience some neuropathy. These symptoms may not even be associated with any particular condition, however, with 4 out of 5 seniors having at least one chronic condition, health status may also affect fine motor skills. For example, stroke, osteoarthritis, Parkinson’s, and multiple sclerosis can all contribute to a much faster degeneration of fine motor skills simply because of the nature of the disease.
Exercising Fine Motor Skills in Seniors
So how can older adults exercise their fine motor skills to keep them strong and sharp? Experts recommend focusing on activities which require seniors to:
Coordinate hand-eye movement
Promote bilateral integration (using two hands together)
Employ hand division (using some fingers at a time and not others)
Skillfully manipulate tools like scissors, a toothbrush, remote, etc.
Cross the midline, or recognize the imaginary line that divides the body in half (left and right sides)
Control movement that requires brain feedback from the muscles and joints
Hold the hands and fingers strong against an opposing force
While routine exercise like cycling, yoga, hiking, swimming, tennis, and dancing is always a great idea for seniors, fine motor activities involve more concentrated work with the hands. Check out these 28 fun ideas:
Knit or crochet
Pinch and un-pinch clothespins on a line
Pick up small objects like marbles or pencils (and then pick them up with tweezers)
Play games like Jenga and Jacks
Put pegs in a pegboard
Turn knobs (on doors, faucets, etc.)
Practice buttoning and unbuttoning clothes
Move small amounts of liquid (with a spoon, eye dropper, etc).
Dig and plant seeds in a garden
Put a series of beads on a string
Move beans from one bowl to another
Squeeze a stress ball
Open cabinets and doors
Practice an instrument like guitar or dulcimer
Stretch fingers with rubber bands
Squeeze water out of a washcloth or sponge
Thread a belt through pant loops and latch it
Open a padlock with a key
Craft with small materials like pipe cleaners, buttons, jewels, etc.
Toss a ball with a partner
Press small buttons (on a remote, phone, etc.)
Use tools to practice placing screws, nails, and so forth
Try finger painting
Whether you’re rehabilitating from a stroke, or simply looking to retain as many fine motor skills as possible as you age, the key to fine motor activities is to practice them regularly. The idea is that with regular practice, you’ll both rewire as well as strengthen the communication pathways between neurons, reinforcing neuroplasticity and even potentially protecting against cognitive decline in the future.