Even though most of us are spending the majority of our time at home, it’s still important to be physically active.
Functional fitness can be a good way to combat restlessness and keep your body moving during a shelter-in-place.
What is functional fitness? It refers to exercise that helps you with everyday activities, like:
- getting up off the floor
- carrying heavy objects
- putting something up on a shelf
By strengthening the muscles in the same way you would need to use them for certain tasks, it reduces your risk of injury and increases your quality of life.
You can go throughout your day without worrying about straining or pulling something.
According to fitness expert Brad Schoenfeld, functional fitness exists on a continuum.
In his view, almost all exercise can be functional depending on the context, because in reality, increasing strength will inherently help you become more functional in daily life.
While increasing your overall strength will help you move better, combining strength training with exercises that mirror the movements of daily activities can provide an even more effective training regimen.
It can also promote better:
- balance
- endurance
- flexibility
And who doesn’t want that, right?
We’ve compiled 13 exercises below that’ll help improve functional fitness for adults of all ages. Complete five to six of these exercises three to four days per week for optimal results.
You can do them all safe from your home with minimal equipment.
1. Squat
Squatting is a similar movement to sitting in a chair, so it’s a must-include in any functional fitness routine.
Make sure you’re moving slow and controlled throughout the movement, and if you need more of a challenge, hold a light dumbbell in each hand.
Directions:
Stand straight with your feet shoulder-width apart and your arms down at your sides.
Bend your knees and start to squat down, pushing back into your hips, almost as if you’re about to sit in a chair. Raise your arms up in front of you as you go.
When your thighs are parallel to the ground, pause and push through your heels, extending your legs and returning to the starting position.
Complete 2 sets of 15 reps.
2. Incline chest press
Being able to push yourself up off the ground or another surface is invaluable in terms of functional fitness, but pushups can be very challenging.
The incline chest press works the same muscles and maybe friendlier for beginners.
Directions:
Position the bench at a 45-degree angle. Hold one dumbbell in each hand and lean back onto the bench. Extend your arms straight up with the dumbbells above your head.
Bend your arms, slowly dropping the weights toward your chest. When your upper arms are just past parallel to the ground, push the dumbbells back up to the starting position, using your pectoral muscles to lead the movement.
Complete 2 sets of 15 reps.
3. Plank
Getting into and holding the plank position requires mobility and balance, which is helpful for getting up off the floor. Plus, the exercise recruits so many muscles, so it’s great for building overall strength.
Directions:
Start on all fours with your palms planted on the ground and your knees bent slightly further than 90 degrees.
Push up from your hands and feet, extending your arms and legs, and keep your core tight. Your body should form a straight line from head to toe.
Hold for as long as you can. Repeat for 2 sets.
4. Wall squat
If you need a bit more support than in a regular squat, perform one against a wall. This should take any lower back pain out of the equation.
Directions:
Stand with your back against a wall and your feet a step out.
Bend your legs, pressing your back into the wall and allowing yourself to slide down into a squat.
When your thighs are parallel to the floor, push back up against the wall into the starting position.
Repeat for 2 sets of 15 reps.
5. Step-downs
Similar to getting down off a high seat or descending a set of stairs, step-downs are a great way to help improve balance and stability.
Directions:
Stand to the side of your bench or step with one foot on it and one foot on the ground.
Pushing through the heel of the foot on the bench, step up to extend your leg fully, then slowly lower back down to start.
Complete 2 sets of 15 reps on each side.
6. Row
A row is a similar movement to getting a heavy object out of your trunk. Targeting your back and arms will help you stay strong.
Directions:
Attach your resistance band to an anchor slightly above your head. Sit in a chair, holding the handles so they’re taut.
Pull your elbows down and back, pausing for one second, then releasing back to the start.
Complete 2 sets of 15 reps.
7. Stationary lunge
In this split stance, you’ll again mimic the movement of getting up off the ground. Strengthening your quadriceps, as well as promoting mobility in your knee joints, is crucial for doing daily activities.
Directions:
Split your stance, so your legs form a triangle with the ground.
Not moving your feet, lunge forward on your leading leg. When your leg forms a 90-degree angle with the ground, return to start.
Repeat 2 sets of 15 reps on each side.
8. Step-up
Strengthen the muscles used to climb stairs with step-ups.
Directions:
Stand with a bench or step in front of you — about one step away is good.
Step up onto the bench with your right foot, only tapping your left foot to the surface while keeping your weight in your right foot.
Step your left foot back down to the floor while keeping your right foot on the bench.
Complete 2 sets of 15 on each leg.
9. Single-leg lift
Improving your balance makes everything easier, even walking. It also helps prevent falls.
Exercises that work one leg at a time force you to engage your core and work each side of your body separately.
Directions:
Stand with your feet together and your hands on your hips.
With your weight in your left leg, hinge slightly forward at the hips while slowly raising your right leg straight back until it reaches a 45-degree angle.
Return to start. Repeat for 2 sets of 15 reps with your right leg, then switch.
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