Leslie Sokol, founder of For the Young at Heart, demonstrates how dance and fitness can help older adults stay active, improve coordination and develop greater control over their movements. (Leslie Sokol's Dance Photo)

Tempo influences how we perform, how we make decisions in everyday life, and how effectively we respond to the world around us. Those who understand the power of tempo recognize that success is not always about moving faster.

Sometimes it is about finding the right rhythm, maintaining control under pressure, and knowing when the moment calls for patience rather than action. 

Now let’s relate this to exercise. In a fitness or dance class, we can practice moving at different speeds: slowly, moderately, or quickly. Changing the tempo of movement through exercise and dance can help us move with greater confidence, coordination, and control as we age. Tempo is simply the speed at which we move.

Why Tempo Matters

Each speed at which we move matters and offers a different opportunity to develop body awareness. For instance, slow movements encourage us to pay attention to our posture, breathing, balance, and the placement of our feet.

Moving slowly gives us time to feel what our bodies are doing and make adjustments when needed. A slow tempo also reminds us that movement does not have to be fast to be effective. 

A moderate tempo is slightly faster than a slow tempo. As you increase your speed, you will  raise your heart rate and burn more calories. Your movements and exercises will be at a quicker pace. 

Our third tempo is fast and really works the cardiovascular system even more. This speed increases our heart rate sufficiently, works the muscles with more intensity and builds strength. It also means that we perform our movements more quickly, increasing the pace of our workout.

Instances Where Tempo Matters

We may walk slowly when navigating a narrow space, maintain a steady pace while shopping or doing chores, or need to adjust our steps when someone crosses our path. Everyday life rarely happens at one consistent speed, which is why practicing a variety of movements can be valuable.

Learning to change tempo does not mean pushing ourselves beyond our abilities. We all have different levels of fitness, mobility, and experience. What feels easy for one person may be challenging for another.

Tips For Changing Your Tempo

In my dance and fitness classes, I have my students start at a slower pace, and then we increase our tempo as we warm up and get our blood circulating. Dance is one of the best ways to utilize all of your tempos. With music, you learn to dance to the beat and stay on count. It really engages both our minds and bodies, plus it’s fun!

In Our Senior Years

Every step that we can take counts. Staying active as we age is not about competing with others or proving how fast we can move. It is about maintaining the abilities that allow us to enjoy our daily lives and the activities that bring us pleasure.

Our bodies are capable of learning to move at different tempos at every age. Sometimes the most important step is not just learning how to move but learning how to change the pace. Think of your body as having gears, much like a car. Sometimes we need first gear: slow, careful, and controlled.

At other times, we need a comfortable cruising speed. Occasionally, we need to respond a little more quickly. Each tempo we practice teaches our minds and bodies to respond to changes in pace.

The benefits of practicing different tempos are endless. This improves our mental and physical well-being. By controlling the speed of each movement, we can improve muscle engagement, build strength, enhance coordination, improve cognitive skills and alertness, and develop greater body awareness.

Let’s master the tempo of our movements, train with intention, and enjoy what we are doing. Together, these efforts can help us reach our full potential and feel great!

Be Healthy and Happy!

About the Author

Leslie Sokol is the creator and founder of the adult dance and fitness program For the Young at Heart. She has been teaching adults and children for forty-five years. You can watch For the Young at Heart on Spectrum YurView, by visiting her YouTube Channel or on TVSB (times and channels can be found on her website). She also teaches in retirement communities throughout Santa Barbara and Ventura Counties.

For more information, please contact Leslie at leslie@lesliesokolsdance.com, by calling 408.836.8559 or by visiting her website.