Functional fitness is beneficial for older adults. These exercises focus on the muscles required to perform basic daily actions like bending, reaching, and twisting.
Shawn Pedicini is a physical therapist at Spaulding Rehabilitation Network, an affiliate of Harvard. She says that as we age, being able to perform simple movements safely and effectively can help older people stay active, prevent injury, and maintain independence. Focusing more on functional fitness can help you achieve your goals.
The Big Three
A routine that targets all major muscle groups and systematically addresses them is the best for improving functional fitness. You should still add specific exercises that mimic basic movements.
Functional fitness involves many different movements. Older adults need to be able to get up from the floor or a seated place, bend down and lift objects, as well as carry heavy or bulky objects. These three functional exercises will help you improve these skills. You can add them to your normal workout or do them all together in a single exercise routine.
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Get up and down with the split squat.
The stationary split squat works the quadriceps (in front of the thighs), gluteals (in the buttocks), and hamstrings at the back of the legs. This Exercise will help you with activities like getting out of the car or chair, climbing stairs, and kneeling to get up from the ground. Pedicini says that the Exercise is also good for your balance because of how your feet are positioned.
Position to start: Move forward with the left leg as if you were performing a lunge. Keep your heel raised on the right foot. Hold on to the back of a chair if you need stability.
Movement: While keeping your torso upright, lower your right foot slowly until your knee touches the floor. Push back up into the lunge position. You can use a pillow to cushion your knee. Repeat this Exercise five to ten times. Then, switch legs and complete the set. Do two or three sets.
Alternate: Do a half-squat. Stand with your legs shoulder-width apart and your arms by your side. Slowly lower your buttocks by about 8 inches as if you were sitting in a chair. Hold for a couple of seconds, then return to your starting position. Do this eight to twelve times in a set. You can do three sets.
Kettlebell High Pull: Bending Down and Lifting
This Exercise will improve your ability to reach and squat down for objects. This Exercise increases your pulling power, which will help you lift heavier objects such as full laundry hampers or bags of soil.
Start position: Stand slightly wider than shoulder-width apart with toes pointed outwards. Both hands should be down on the kettlebell. You can also use dumbbells by holding them at both ends.
Movement: Lower your knees into a squat. Hold for one second. As you stand, pull the dumbbell or kettlebell to chest height in one fluid motion. Hold again. Repeat this eight to twelve times to complete a set. One to three sets are sufficient. To make it more challenging, use only one hand to hold the dumbbell or kettlebell and pull with that arm.
Alternate: Start lifting the dumbbell or kettlebell from a higher position. The pull can also be done without squatting.
Carrying: farmer’s walk
It will improve your grip strength and strengthen your glutes so that you can lift and carry heavier objects.
Starting Position: Stand up tall with dumbbells or kettlebells in each hand and your arms by your side as if you were carrying buckets of water.
Movement: Walk about 20 feet back and forth three to five times, stopping when necessary. Keep your shoulders and head back.
Alternative: Walk the same distance with the dumbbell/kettlebell held in only one arm. Make sure to keep your back straight and not lean sideways as you walk. To complete the trip, switch the weight from one hand to the other and walk back.