Functional movements are those that help you become more efficient at doing the activities you do in daily life. Being able to do these safely is the key to staying independent as you age. Let’s look at seven of the best functional exercises that you should include in your fitness routine.
Maintaining independence is the key to a fulfilling life at any age. Think about the time you spend reaching, stretching, bending, squatting, and lifting things off the floor each day. The key to staying functional is to retain muscle mass, strength, and power and retain the functional movement patterns that allow you to perform daily tasks safely and efficiently. For that, you need movements that strengthen your body but also teach you how to move your body more efficiently.
Let’s explore the seven fundamental functional movements every older adult should be able to do. These movements, recommended by health experts and fitness professionals, are crucial for a long, active, and independent life.
Functional Movement #1: Squat
It’s a basic movement but one that’s a staple in our daily routines. Mastering the squat is fundamental for maintaining independence and being your most functional. You’re probably already familiar with the mechanics of a squat, but in case you need a refresher:
- Stand with your feet hip-width apart.
- Keep your core tight, chest lifted, and chin parallel to the floor.
- Shift your weight into your heels as your hips lower down, simulating sitting in a chair.
- Lower until your thighs are parallel or almost parallel to the floor, ensuring your knees don’t extend too far over your toes.
- Push through your heels to return to a standing position.
Start with three sets of ten reps, and gradually increase the challenge by using weights or squatting deeper to enhance lower body strength and mobility. To maximize power, try doing squat jumps, a plyometric exercise.
Functional Movement #2: Lunge
One movement you need to be fluid with is climbing a flight of stairs. Walking and climbing stairs involve single-leg movements similar to lunges. Becoming proficient in these movements contributes to better balance and a lower risk of falls. Here’s how to perform a lunge:
- Stand with your feet shoulder-width apart, hands on your hips.
- Take a big step forward with one leg and slowly lower your body until the front thigh is parallel to the floor.
- Ensure your front knee doesn’t extend too far past your toes.
- Press through your heel to return to the starting position.
- Repeat on the opposite leg.
Starting with three sets of ten reps will help you build strength and stability.
If you have problems balancing at first, keep your hand close to a wall for added support. To make it harder, try one of the many lunge variations that require more balance skills. Some to tackle are reverse lunges, walking lunges, lateral lunges, curtsy lunges, and lunges with rotation.
These lunge variations can help you target different muscle groups, improve balance, and add diversity to your lower body workouts. Always use proper form and start with a weight or difficulty level that matches your fitness level.
Functional Movement #3: Pushup
You need strong chest muscles for daily activities like lifting, reaching, and propping yourself up. Mastering the pushup builds the upper body strength and endurance you need for the pushing and pulling movements you do every day. Here’s how to perform it:
- Get into a plank position with your hands placed shoulder width apart.
- Keep your core tight and your head aligned with your spine.
- Slowly bend your elbows, lowering your body toward the floor.
- Try to lower until your chest or chin touches the mat or floor.
- Pause, then press through your hands to return to the starting position.
Aim for three sets of ten reps to strengthen your chest muscles.
If it’s too challenging, lower your knees to the floor or place your hands on a sturdy bench or couch for incline pushups. As you progress, you can move towards standard pushups. To make it more challenging, place your hands closer together or elevate your feet when you do the exercise.
Functional Movement #4: Tandem Stance
The tandem stance is a balance exercise and a movement that doctors use during a neurological exam to assess balance. If you do it regularly you can improve your balance and reduce the chance of falling.
Here’s how to do it:
Stand up straight with your feet close together.
Tighten your core muscles.
Put one foot in front of the other, like you’re walking on a tightrope.
Stay in this position for 30 seconds to 2 minutes.
Then, switch your feet and do it again.
If you feel wobbly, you can touch a wall or something sturdy to steady yourself. Even if you feel steady, it’s smart to have something nearby to hold onto in case you lose your balance unexpectedly.
As you get better at this, you can make it harder by holding a light weight in each hand. You can use dumbbells or items like canned food or water bottles.
To make it even tougher and strengthen your core, hold the weight in one hand at a time. Imagine there’s a string pulling your head up to the ceiling, and don’t lean to the side while doing this.
Functional Movement #5: Bentover Rows
Pulling exercises are also important for balanced strength development, as they work the opposing muscles that exercises like push-ups work. They help achieve muscle balance, particularly by strengthening the upper back muscles, which counteracts the effects of poor posture and reduces the risk of injury. These exercises simulate real-life movements, enhancing functional strength and making daily tasks easier.
Plus, pulling exercises engage the core muscles for greater stability and balance. Incorporating pulling exercises into your fitness routine supports independence as you age, enabling you to perform everyday activities with greater ease and reducing the risk of injuries associated with muscle imbalances and poor posture. One of the best exercises for doing this is bent over rows.
Here’s how to do it:
Hold a dumbbell in each hand with palms facing your body. Keep your feet shoulder-width apart.
Bend at your hips while keeping your spine neutral and your core tight.
Pull the weights towards your lower ribcage as you exhale and squeeze your shoulder blades together.
Pause at the top, maintaining the contraction in your upper back muscles.
Inhale as you slowly lower the weights back to the starting position.
Perform the desired number of repetitions, typically three sets of 10-12 reps. Increase the resistance over time to build strength.
Functional Movement #6: Wood Chop
Rotational movements play a crucial role in everyday tasks, from shoveling snow to playing golf. Here’s how to perform a wood chop:
- Start in a squatting position with your feet hip-width apart.
- Inhale as you twist to the left, reaching your hands outside of your left leg.
- Exhale as you lift your arms diagonally across your body, ending twisted to the right with your arms above your head.
- Pivot on your left foot as needed, focusing on controlled movements.
Perform three sets of ten reps on both sides to enhance rotational mobility.
Functional Movement #7: Hop
The ability to hop can be a lifesaver in situations where you need to accelerate or decelerate quickly to avoid injury. Here’s how to practice hopping:
- Begin by standing on one leg and holding for 3 to 5 seconds to establish stability.
- Hop to the other leg and maintain balance for another 3 to 5 seconds.
- Repeat on both sides to complete one rep.
Aim for three sets of ten reps to enhance your ability to react quickly in unpredictable situations.
If you have balance or joint issues, opt for quick stepping from one leg to the other, gradually working your way up to hopping.
Conclusion
By incorporating these seven functional movements into your daily routine, you’ll significantly improve your independence and overall quality of life. Remember to consult with your healthcare provider before beginning any new exercise program, especially if you have pre-existing health conditions. Stay active, stay independent, and enjoy a fulfilling senior life!
References:
- “Functional training: What is it and what are the benefits?.” 29 Aug. 2022, https://www.livescience.com/what-is-functional-training.
- Wu C, Cheong M, Wang Y, Wang X, Zhang Q, Li M, Lei S. Impact of Functional Training on Functional Movement and Athletic Performance in College Dragon Boat Athletes. Int J Environ Res Public Health. 2023 Feb 22;20(5):3897. doi: 10.3390/ijerph20053897. PMID: 36900907; PMCID: PMC10002020.
- “Effect of Functional Resistance Training on Muscular Fitness Outcomes ….” 01 Jan. 2010, https://www.sciencedirect.com/science/article/pii/S1728869X1060017.
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