Why dual tasking is a game changer for healthy ageing

This article was written in collaboration with Associate Professor Kristy Robson PhD, Senior Research Fellow, Charles Sturt University, Co-founder of Wellness 2 Age: https://wellness2age.csu.edu.au/

What is dual tasking and why does it matter?

Dual tasking is a type of multitasking where you do two tasks at the same time. You do this by splitting your attention between them. 

Many everyday situations require you to combine a movement task with a thinking task. This is called motor-cognitive dual tasking. Here are some examples: 

• Walking while planning what you need to get from the store 
• Stepping around obstacles while carrying objects 
• Packing things away while having a conversation 

As you age, your ability to dual task can decrease. But you can improve it by doing regular dual-task exercises.  

Motor-cognitive dual task training is particularly helpful for healthy ageing.  It trains the brain and body together, boosting important skills like coordination and memory.  

The benefits of dual tasking for healthy ageing

Better thinking skills 

Motor‑cognitive dual task training is good for brain health. Research shows it's one of the most promising approaches for supporting thinking skills in healthy older adults. It is especially helpful for: 

• Attention 
• Reaction time 
• Executive skills like planning, decision‑making, and everyday multitasking 

Studies show the improvements are usually small, but even small changes can matter. They can make day‑to‑day activities feel easier and safer.  

Better physical stability 

Studies also show that dual task training can improve: 

• Gait (walking pattern) 
• Muscle strength 
• Balance 

For these effects, dual motor task training is most effective. That means doing two different movements simultaneously. 

A basic example of dual motor tasking could be passing a cushion from hand to hand while marching in place. 

Reduced risk of falls 

Balance, mobility, and reaction time all play a role in preventing stumbles. So, improvements in these areas may help lower your risk of falling.  

Over time, this can help you feel more confident and steady during everyday tasks.  

Supporting your independence 

Together, these benefits help you stay active and confident in daily life. Better brain and body health work together to protect your independence as you age.  

So, why not add a few small dual-task exercises to your daily routine? 

Motor-cognitive dual task activities you can try today

Here are some practical, beginner-friendly ideas you can try out.  

If you’re unsure about trying new exercises or movements, consult your doctor first.  

Important: Always prioritise stability. If you feel unsteady while doing an exercise, pause the thinking task and focus on your balance first. 

Basic but practical everyday examples  

Try adding a few of these exercises onto your existing routine: 

In the kitchen  

• March in place while waiting for the kettle to boil and name fruits alphabetically.  
• Stand at the bench and shift weight side to side while recalling yesterday’s events.  

In the bathroom  

• Brush your teeth or hair with your non-dominant hand. 

During TV time  

• Sit-to-stand from your chair during ad breaks while counting backwards from 50.  
• Pass a cushion from hand to hand while answering trivia questions.  

While walking  

• Walk in a hallway near a wall while naming words that start with a chosen letter.  
• Walk at your usual pace and clap every time you see a specified colour object.  

At the supermarket  

• Push the trolley and mentally calculate the total cost of items. 

Motor-cognitive dual task progression ladder 

Want to develop your ability? Try progressing through these difficulty stages at a pace that’s comfortable for you: 

Level 1 

• Stand with feet hip-width apart while naming animals or favourite foods.  

Level 2 

• Stand with feet closer together while counting backwards by ones.  

Level 3 

• Shift weight gently side to side while planning your shopping list.  

Level 4 (if steady) 

• Try a single-leg stance while naming cities or doing simple maths. 

Tips for success and safety

• Choose a safe space with support nearby, such as a chair or wall.  
• Start with simple tasks and progress slowly.  
• If unsure, consult your GP or allied health professional.  

Take charge of your health today

Try one of the dual tasks listed above to see how easy it is to support your health. 

You can also check out some of LiveUp’s other resources for improving balance and brain health: 

• 10 balance exercises to do at home
• How to prevent falls
• 10 tips for improving memory
• How to improve brain health

References

Bier, B., Lecavalier, N. C., Malenfant, D., Peretz, I., & Belleville, S. (2017). Effect of Age on Attentional Control in Dual-Tasking. Experimental aging research, 43(2), 161–177. https://doi.org/10.1080/0361073X.2017.1276377

Hao, Y., Zhao, Y., Luo, H., et al. (2025). Comparative effectiveness of different dual task mode interventions on cognitive function in older adults with mild cognitive impairment or dementia: A systematic review and network meta-analysis. Aging Clinical and Experimental Research, 37, 139. https://doi.org/10.1007/s40520-025-03016-5  

Nott, M. T., Robson, K. M., Murphy, K., Pope, R. P., Cuming, T., & Curtin, M. (2019). Ageing well: Pilot evaluation of a dual‐task training program in a rural community. Australian Journal of Rural Health. Advance online publication. https://doi.org/10.1111/ajr.12522 

Tait, J. L., Duckham, R. L., Rantalainen, T., Milte, C. M., Main, L. C., Nowson, C. A., Sanders, K. M., Taaffe, D. R., Hill, K. D., Abbott, G., & Daly, R. M. (2025). Effects of a 6month dualtask, powerbased exercise program on cognitive function, neurological and inflammatory markers in older adults: Secondary analysis of a cluster randomised controlled trial. GeroScience, 47, 1251–1268. https://doi.org/10.1007/s11357-024-01316-8  

Wollesen, B., Wildbredt, A., van Schooten, K. S., Lim, M. L., & Delbaere, K. (2020). The effects of cognitive-motor training interventions on executive functions in older people: a systematic review and meta-analysis. European review of aging and physical activity : official journal of the European Group for Research into Elderly and Physical Activity, 17, 9. https://doi.org/10.1186/s11556-020-00240-y

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