A health newsletter for
adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Sharpen Your Focus and Balance with “Gaze Shifts with Thumbs”When we think about balance, we often picture strong legs and a
steady core.
But did you know your eyes play a key role in how well you move, react, and stay upright?
Every time you walk across a room, turn your head, or track a moving object, your eyes and inner ear are working together to keep your world stable. When that
coordination weakens—often with age or inactivity—it can lead to dizziness, blurred vision, or loss of balance. That’s where gaze-shifting exercises come in. What the Research ShowsResearchers have found that gaze stability and gaze-shifting drills can retrain the connection between your eyes, brain, and body. These exercises help your vestibulo-ocular reflex (VOR)—the reflex that keeps your vision clear while your head moves—work more efficiently. Here are a few examples of what studies have shown: A 2024 study in Medicine found that stroke survivors who practiced gaze-stability exercises improved balance, gait, and confidence
while walking compared to those doing standard balance work alone. Vestibular rehabilitation research shows that gaze exercises can reduce dizziness and improve visual clarity during head motion, by helping the brain recalibrate eye-head coordination. Other trials using “gaze shift” training—alternating focus between near and far or side-to-side targets—show measurable improvements in dynamic visual acuity (your ability to see clearly while moving). In simple terms: when your eyes and head
move together in a trained, deliberate way, your body learns to stabilize more effectively in motion. Try This: “Gaze Shifts with Thumbs”In this week’s video, I’ll walk you through a simple but powerful version of gaze-shifting you can do anywhere. How to do
it: - Extend your arms out in front of you with both thumbs up—one above the other, about 8 inches apart.
- Focus on the top thumb. While keeping your eyes locked on it, slowly bring your chin down as far as you can.
- With your chin down, shift your gaze to the bottom thumb.
- Keeping your eyes on the bottom thumb, lift your chin back up.
- Repeat this
smooth up-and-down pattern several times.
You’ll quickly notice how this challenges your ability to keep the visual world steady while your head moves. Over time, this helps improve eye-head coordination, balance, and even your sense of spatial awareness. Why It MattersYour visual system is deeply tied to your balance and brain function.
By adding small drills like this into your weekly routine, you’re not only protecting your coordination—you’re keeping the neural pathways that connect your eyes, inner ear, and
muscles strong and responsive.
Whether you’re playing pickleball, walking on uneven ground, or just standing up quickly, training your gaze system helps your brain process motion smoothly—reducing dizziness, hesitation, and falls. Try it this week!Practice “Gaze Shifts with Thumbs” once or twice a day. Start slow and steady.
As your coordination improves, you can increase the speed slightly or practice in
different positions—seated, standing, or even while balancing on one foot.
Your eyes are more powerful than you think. Let’s train them to move with purpose. |
Keep moving those eyes, brain, and body this week! Kristen Nielsen |
Start Your Freedom JourneyWant to strengthen your body, sharpen
your brain, and improve your balance?
Togetherwon offers personalized, in-home fitness training tailored to your unique needs.
Call today to schedule your FREE introductory session! |
Lemon-Dill Salmon CakesThese salmon cakes are simple, protein-rich, and full of nutrients that support brain and eye health — including omega-3 fats, choline, and antioxidants. They’re crisp on the outside, tender inside, and great for a quick lunch or dinner. Ingredients (makes 6 small cakes)- 1 can (6
oz) wild salmon, drained
- 1 egg
- ¼ cup almond flour (or breadcrumbs)
- 1 Tbsp Dijon mustard
- 1 Tbsp fresh dill, chopped (or 1 tsp dried)
- Zest of ½ lemon
- Juice of ½ lemon
- 1 green onion, finely chopped
- Salt and pepper to taste
- 1 Tbsp olive oil (for cooking)
Directions- Mix all ingredients (except olive oil) in a bowl until well combined.
- Form into 6 small
patties.
- Heat olive oil in a skillet over medium heat.
- Cook patties 3–4 minutes per side, until golden and lightly crisp.
Tip:Serve these with a squeeze of fresh lemon or on top of greens for a light, brain-boosting meal. |
Let’s Take Your Game to the Next Level.
Join a TogetherWON group class designed to boost your strength, balance, agility, and mental focus—all essential for becoming a better, more resilient player on the court.
As a participant, you'll also get access to the TogetherWON app with a daily workout plan to keep you moving between sessions. |
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