5 Strategies to Improve Functional Fitness
Before we start, are you wondering what “functional fitness” is? And how it differs from physical fitness? Functional fitness focuses on exercises that support everyday life, to help you maintain movement. For example, squats are a functional exercise because they support your ability to sit, stand, walk and run.
Physical fitness typically uses weights or some variation of resistance training to increase muscle mass and strength. Weight training targets a specific muscle group that you’re trying to build. I love weight/resistance training. It is so rewarding to see how you can shape your body, but it is also incredibly important for women as we age to increase bone density. Just be sure you start with a trainer so you are learning the proper movements and range of motion, and so you don’t get injured.
Back to functional fitness. While you’re not likely to build the muscle mass with functional fitness as you would with physical fitness, you will build strength. Functional fitness also increases mobility, stamina and stability or balance which is huge as these tend to deteriorate as we age.
With that, here are 5 ways to improve functional fitness:
Incorporate bodyweight exercises.
- Exercises like push-ups, squats, lunges, and planks are great ways to improve functional fitness. These exercises can be done anywhere, require no equipment, and help to strengthen the muscles that are used in everyday activities.
Use functional equipment.
- Using functional fitness equipment like kettlebells, resistance bands, pilates reformers and medicine balls can help to improve strength, balance, and coordination. These exercises help to target multiple muscle groups and simulate real-life movements.
Focus on core strength.
- The core is the foundation of functional fitness. Strengthening the core muscles can help to improve posture, stability, and balance. Incorporating exercises like planks, sit-ups, and leg raises can help to improve core strength. Did you know that a lot of back pain is caused from a weak core? Strengthen your core and you’ll notice the difference in reduced back pain.
Don’t forget balance and stability training.
- Balance and stability are essential components of functional fitness. Incorporating exercises like single-leg squats, lunges, and balance board exercises can help to improve balance and stability.
More movement throughout the day.
- One of the best ways to improve functional fitness is to move more throughout the day. Walking, cycling, and swimming are great low-impact exercises that can help to improve cardiovascular health, endurance, and stamina. Incorporating movement into your daily routine can help to improve overall health and well-being. So next time, try to take the stairs!
With functional fitness, you basically are doing it with every movement you make. By being aware, you can focus on the movement to get more out of it. Try to set aside time to do functional exercises 2-3 times a week, barring any individual restrictions. Choose exercises that you enjoy doing (for example, I hate burpees and refuse to do them!). You’ll be more likely to continue, and then it becomes part of your lifestyle. Think of it as functional fitness supporting your quality of life.
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