Functional Fitness for Seniors

When it comes to physical fitness, one may think any movement is better than no movement. However, we are unlikely to reap the many positive benefits that come with exercise if we are not intentional about moving every day. Functional fitness can be an effective way to combat restlessness and keep yourself vibrant.

So, what is functional fitness? It refers to exercises specifically designed to help you better perform everyday tasks and activities like carrying objects, getting up from the floor, or stretching to put something on a shelf.

Functional Fitness Exercises

For overall fitness, you should aim for at least 150 minutes of aerobic activity (walking, swimming, biking, etc.) a week. In addition, try to engage in strength training that includes working all the major muscle groups—upper body, lower body, and core – at least twice per week.

Functional fitness exercises address these three areas.

Remember, when it comes to functional fitness exercising, it is not about bulking up; rather, it is about improving your daily performance capabilities so you can live your life with more ease.

Warming up is very important. Take at least five minutes to perform activities like marching in place, squats, arm circles and other movements that will get your muscles loose.

And make sure you stretch after exercising to cool down and improve flexibility. Stretching exercises could include overhead side stretches, shoulder stretches, and hamstring and calf stretches.

LOWER BODY:

Sit to stand. Getting in and out of chairs and cars is something most of us do every day. This exercise mimics the movement perfectly because it uses a chair.

Stand in front of a sturdy chair with your feet hip-width apart and face away from the chair. Make sure your heels are no more than six inches from the seat of the chair. Stretch your arms straight out in front of you so that they are parallel to the floor.

Tighten your core (abdominal) muscles and slowly bend your knees, pushing your hips back, and lower yourself onto the chair. Pause for a second or two, then press through your heels, to stand back up. As you complete the movement, keep your torso as stable as possible and keep your hands out in front of you so that you don’t use them to push yourself back up.

Try for two or three sets of 10 repetitions.

Lunges. When walking or climbing stairs, you are performing single-leg movements similar to a lunge.

Stand with feet shoulder-width apart, hands on your hips. Take a big step forward with one leg, and slowly lower your body until your front thigh is parallel to the floor (knee is at a 90-degree angle). Try not to have your front knee extend far past your toes. If your knees are causing you any problems, you can lean slightly forward at the waist to reduce stress on the joints.

Pause, then press through your heel to bring your front foot back to start. Repeat on the opposite side. That’s one rep. Try three sets of 10 reps to start.

If you find these too difficult, start with a smaller range of motion (don’t bend your knee to a full 90 degrees, for example) or take a smaller step forward. You can also place one hand on a wall or chair to help with your balance while building toward the lunge.

UPPER BODY:

Pushups. Chest and shoulder muscles involved in push movements are essential for putting away groceries, pushing yourself off a couch or propping yourself up in bed.

Start in a full plank position (hands planted directly under your shoulders, legs extended with toes touching the floor). Keep your core tight and head aligned with your spine. Slowly bend your elbows, lowering your body toward the floor. Pause, then press through your hands to return to your starting position. That’s one repetition.

Try to do 3 sets of 10 repetitions.

If this is too challenging, lower your knees to the floor or place your hands on a sturdy bench or couch to perform an incline pushup. A less challenging move is to face a wall and do standing pushups.

Rows. The “pulling muscles” of the back are the primary focus of a rowing exercise. Practical application of your pulling muscles would be raking leaves or pulling something out of the trunk of your car.

Attach a resistance band at elbow height to a sturdy anchor like a banister or anything that will not move. You can stand or sit in a chair to perform this exercise. Grab the handles of the band, palms facing each other. Keep your feet firmly planted and your chest up, pull the band straight back until your hands reach the sides of your ribs, squeezing your shoulder blades together as you do so.

Try to complete two sets of 15 repetitions.

CORE:

Core muscles surround and support your spine and pelvis, connect your upper and lower body, and are involved in any kind of lifting movements. Activities like getting out of bed, bending over to grab your purse, and maintaining your ability to stand upright involve your core.

Note: Crunches are not considered safe for older adults because they put unnecessary stress on the spine. 

Plank. Assume the push-up position, but support your upper body on your elbows and forearms. Hold the position for 20 seconds if possible. As your core strengthens you will be able to hold the plank for longer periods of time. Don’t hold your breath while performing this exercise. You can also kneel while doing the plank if you need to.

Try to complete two sets.

Wood chop. Stand tall and clasp your hands together in front of you. Then, bring your clasped hands up and to the right, near or above your shoulder. Next, swing your hands down and across your body toward your left hip. You should feel like you are chopping wood. Keep your core engaged and try to keep your hips from moving too much as you swing. Repeat on both sides of your body as many times as you feel comfortable.

If you feel that you can place a weight in your hands to perform this exercise, use a lighter weight than you think you will need. If you feel pain, decrease your range of motion and lower or eliminate the extra weight. If pain persists, stop and consult a healthcare professional.

The wood chop is a good rotational movement exercise. Practical activities it supports include swinging a golf club, shoveling material into a wheelbarrow, or lifting and turning a heavy item.

BALANCE:

Functionality also requires balance to walk, stand, reach overhead, go up and down stairs, or even turn to look behind you. Exercises like walking heel-to-toe or balancing on one leg can improve balance.

For more exercise suggestions for seniors, visit Bethesda’s Health & Wellness blog.