Content provided by the GBS Health & Wellness Team
What is Functional Fitness?
Fitness routines and recommendations vary widely based on an individual’s goals and interests. The American College of Sports Medicine recommends individuals participate in 150 minutes of moderate or 75 minutes of vigorous exercise each week, including a variety of strength, cardio, flexibility, and neuromotor exercises.
Functional fitness is a great way to incorporate strength, balance, and mobility into your routine to meet these guidelines. It includes any exercise that improves your body’s natural movement patterns and emphasizes functional movements that can be used in everyday life. These movements are especially important to reduce fall risk, prevent injury, and promote independence as you age. Functional movements are great for any fitness level or anyone looking for a general workout routine. Here are a few recommendations and ideas.
Strengthening Muscles for Everyday Movements
Consider the different movements you perform throughout your day, such as reaching to grab something off a shelf or squatting to pick up a heavy box. Then, think about how you can strengthen the muscles you use in these everyday activities. See below for everyday activities paired with strengthening exercises to help you maintain daily function. Keep in mind you can also practice the actual everyday activity to strengthen these muscles.
- Lifting a heavy object off the floor = weighted squats and deadlifts
- Vacuuming the house = holding lunges on both sides, plank, and arm extensions
- Shoveling snow or dirt = squats, bicep curls, and Russian twists
- Walking up steps = stepping up on a stable box and lifting free knee to a 90-degree angle
- Mowing the lawn = pushing a weighted sled
- Carrying groceries = bicep curls, extended arm lifts, or farmer walks
- Picking up children = weighted squat-to-torso twist paired with bicep curls or bent-over row
- Preventing a fall/catching yourself when falling = stability and core exercises like a single-leg deadlift, Russian twists, or plank
Tips for Your 20’s and 30’s
Look to the future. If you imagine retiring and hiking in the mountains of Hawaii, make sure you can do that now. In your 30’s, you start to lose between about 3 and 8 percent of your muscle mass per decade. Focus on building muscle now to protect your bones and joints for the future.
Lean into your interests and hobbies. Participate in sports groups, group exercise classes, or outdoor activities when possible. Find something you enjoy so it can become part of your lifestyle.
Develop healthy habits like quitting smoking, getting adequate sleep, eating a balanced diet, and having regular appointments with your primary care provider.
Tips for Your 40’s and 50’s
The risk of breaking a bone increases due to bone loss as we age. This is especially true for women when estrogen levels drop during menopause. Incorporate exercises that strengthen muscles to prevent falling. Exercises to consider include:
- Toe and heel raises
- Walking backwards and sideways
- Lower body exercises like squats, lunges, calf raises, and deadlifts
- Core exercises
Emphasize exercises that increase balance and stability. As you age, muscles and tendons get tighter and make injuries more common. Start doing balance-boosting exercises like single-leg stands and weight shifts or workouts like Tai Chi and Pilates.
Don’t forget to incorporate stretching before and after your physical activity to better prepare your body for a strong workout.
Listen to your body. If you are experiencing pain on a regular basis, visit with your primary care physician to determine if something is wrong and to identify alternative exercise options.
Ages 60 and Beyond
Joint Mobility and Flexibility: Aging often brings stiffness and reduced joint mobility. Incorporating gentle stretching and range-of-motion exercises helps maintain flexibility, reducing the risk of injury and promoting joint health.
Strength Training for Independence: Functional strength is crucial for maintaining independence. Weight-bearing exercises, resistance training, and bodyweight movements help seniors build and maintain muscle mass, supporting activities like standing up from a chair or carrying groceries.
Balance and Stability: Falls are a significant concern for the aging population. Balance and stability exercises, such as standing on one leg or practicing Tai Chi, enhance coordination and reduce the risk of falls, promoting a sense of security in daily movements.
Cognitive Engagement: Functional fitness for seniors goes beyond physical movement. Incorporating activities that challenge cognitive function, such as balancing while performing a simple mental task, contributes to overall brain health and well-being.
Remember the “use it or lose it” principle: If you aren’t using your muscles and joints on a regular basis, your body may eventually lose the ability to do so. As people age, they often lose the ability to do basic movements like overhead reaching or standing up from the floor. Maintain a quality and happy life by caring for your body.
Reference:
https://www.fitness4function.com/blog/functional-fitness-for-the-aging-population
