Accomplishing the tasks of daily life—lifting and carrying grocery bags, bending to tie shoes, or getting in and out of a chair, for instance, requires what is called functional fitness, an approach to exercise that emphasizes building strength, flexibility, balance and endurance.
Mayo Clinic describes functional fitness as focusing on core stability, balance, and compound movements that engage several muscles simultaneously. Functional fitness trains the body to perform movements required in daily living, including bending, lifting, reaching and squatting.
Training one’s body to do these movements has many potential benefits, including allowing seniors to live as independently as possible. It can also promote feelings of well-being, confidence and strength.
Some other results of functional fitness include better posture, mobility, resilience, and reduced risk of injury. The National Library of Medicine reports additional benefits from functional fitness, including reduced falls and decreased cardiac mortality.
The core is made up of more than just the abdominal muscles. It includes the obliques, spine, pelvic floor, back, glutes and diaphragm, all of which can be strengthened through various exercises such as standing core twists, leg raises, or planks. Seated chair exercises, like seated marches, also improve core strength and can provide other benefits, such as reducing lower back pain.
Every year, three million older adults are treated in emergency rooms for falls. Having good balance is one way to reduce the likelihood of falling. Exercises that improve balance include heel-to-toe walking and standing on your toes. Practicing tai chi helps to achieve better balance.
Reaching, bending and climbing stairs requires flexibility. Gentle stretching, doing arm circles and rotating ankles are ways to keep the body moving and resolving stiffness. Practicing yoga or incorporating daily stretching routines can also help improve range of motion.
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Strong legs, hips and glutes make it easier to get out of a chair, stand, or go up and down stairs. Lunges and squats- using a chair if needed for support—calf raises, and seated leg extensions build lower body strength.
Muscle strength typically decreases in older adults, so adding resistance training to a workout is important. Using dumbbells and resistance bands is a way to incorporate resistance training. While starting with light weights and building as you go is a good idea, a recent study found that one year of heavy resistance training among seniors helped preserve muscle function over the long term.
Cardio exercise –walking at a brisk pace, swimming, running or doing water aerobics—benefits the heart and allows people to build endurance to continue their other everyday activities without getting winded or fatigued. The Centers for Disease Control and Prevention recommends adults get at least 150 minutes of moderate-intensity physical activity each week and two days of muscle-strengthening exercise.
Exercises focusing on breathing or using proper form challenge the brain and can help build the mind-body connection, leading to improved concentration and breathing. Studies have also shown that exercise improves cognitive function. It also increases the volume of the hippocampus, which is the part of the brain responsible for memory and learning, which are also needed to perform the activities of daily living.
Achieving and maintaining functional fitness can help seniors remain strong, healthy and independent.
At Wellington Bay we have a wide array of fitness programming for all levels, abilities and interests. These offerings help support our dedication to ensuring holistic well-being for our residents.
What is functional fitness? Accomplishing the tasks of daily life—lifting and carrying grocery bags, bending to tie shoes, or getting in and out of a chair, for instance, requires what is called functional fitness, an approach to exercise that emphasizes building strength, flexibility, balance and endurance. Mayo Clinic describes functional fitness as focusing on core . . . Read More
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