A practical approach to staying active
All too often, we decide to start a new exercise regimen and find ourselves frustrated, not seeing results, or just becoming plain bored with it after only a few weeks. So, we give up.
For many seniors, finding a physical fitness routine that works for them can be challenging. Depending on their interests or physical limitations, they may need something a little more practical. That’s where functional fitness comes in.
Functional fitness is a training approach that focuses on exercises which mimic everyday movements. These include walking, bending, lifting and climbing stairs. Functional movements mimic real-life actions (e.g. squats for sitting/standing, lunges for walking) and aim to improve things such as strength, balance and mobility. They also help to build bone density with certain weight-bearing exercises that help strengthen bones, reducing the risk of osteoporosis-related fractures.
Functional fitness training focuses on improving the quality of daily life as well as reducing risks such as falling, not just on building muscle mass. It’s a realistic, straightforward approach to staying fit and active that directly helps seniors maintain independence.
And, as we all know, regular, safe exercise improves mental well-being, increases confidence in mobility and can reduce symptoms of depression. So, it’s good for the mind as well as for the body.
Here are some easy-to-do functional fitness exercises that you can start today.
Sit-to-stand (also known as chair squats): These will help strengthen legs and glutes for getting in and out of chairs, bed and cars.
Step-ups: This is a great exercise to boost leg strength and improve balance for climbing stairs and navigating such small hurdles as curbs.
Wall pushups: Much like a traditional pushup, these are done against a wall and use your body weight for resistance. They will help strengthen chest and arms for pushing heavy doors or rising from a fall.
Farmer’s walk: This is pretty straightforward and simply involves walking with weights. You can do this around the house or if you’re out doing errands and walking around a store or mall. They will improve grip strength and stability while performing such tasks as bringing in groceries.
Heel-to-toe walk: Balance is so important as we get older, and this helps us practise balancing techniques to prevent falls by strengthening core and leg muscles.
Bridges: Lie flat on the floor with your knees bent, use your legs to push your abdomen up and then lower your body to the floor again. This motion strengthens the lower back and glutes, which helps with moving in bed and standing.
Resistance band rows: Resistance bands are oversized elastic bands that can help you with a wide range of exercises, including rows. Sit on the floor with your legs together in front of you. Loop the end of the resistance band on your two feet and use your arms to pull the other end of the band in a rowing motion. It will help you to improve posture while strengthening upper back muscles, and is essential for maintaining pulling movements.
Functional fitness is about curating your workout to what works best for your lifestyle. Always remember to consult your physician before taking on any new physical fitness regimen. Ease into each movement slowly and rest between different exercises. Make it more fun by playing music, tracking your progress or asking friends to join you for regular meet-ups. There are lots of exercise suggestions on the internet – switch up your routine so that it doesn’t become stale and boring.