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functional exercise

Why Functional Fitness Is Important for Everyone

A lot has changed in the last few years. However, the one thing that has happened for almost all of us is that our lifestyles have become less physically demanding. We spend most of our time at home. And it is getting harder to be physically active.

Jaya has a similar lifestyle and she has gone through the same. However, the only thing different about her is that she wants to change things. She is feeling a bit restless and believes that getting back to functional fitness can help her combat that and be happier. 

She wants to start performing an exercise that will help her finish everyday tasks like:

  • Carrying heavy objects
  • Getting up off the floor
  • Putting things up on a shelf
  • Mopping the floor
  • Getting things from under the table

Do you know why Jaya wants to get back to functional fitness?

Benefits of Functional Fitness

According to experts, functional fitness exists on a continuum and offers a lot of benefits. These benefits are:

  • Increasing strength will also help people become more functional in their daily lives
  • Functional fitness helps individuals by strengthening their muscles
  • This reduces the risk of injury and also improves the quality of life of an individual
  • A functionally fit individual will be able to go throughout his or her day without worrying about straining or pulling something
  • Increasing overall strength will help one move better
  • A functional fitness regime with strength training is a very effective training regimen
  • It improved balance
  • Provides better endurance
  • Enhances flexibility

Jaya is looking forward to becoming functionally fit so that she can experience all these benefits. But what exercises can she do at home to enhance her functional fitness?

Exercises to Improve Functional Fitness

We have compiled a list of exercises that you and Jaya can perform to improve your functional fitness. These exercises can be followed by adults of all ages for three to four days per week to get good results.

  • Squat

If you are not familiar with squatting, then you can describe it as a movement similar to the one you follow while sitting in a chair. Jaya can perform this exercise by having slow and controlled movements. If you want to make it more challenging, then you can hold a light dumbbell in each hand. The steps to perform this exercise are:

  • Stand straight and keep your feet shoulder-width apart
  • Keep your arms down at your sides
  • Bend your knees and start to squat down
  • Push back into your hips as if you are about to sit on a chair
  • Raise your arms up in front of you as you go down
  • Pause and push through your heels when your thighs are parallel to the ground
  • Extend your legs and return to the starting position
  • Complete two sets of fifteen reps
  • Incline Chest Press

When it comes to functional fitness, then being able to push yourself up off the ground or some other surface is very important. However, pushups can be challenging. This is why for beginners, incline chest press exercise is better as it works the same muscles. The directions for performing this exercise are:

  • Position yourself at a bench at a 45-degree angle
  • Hold one dumbbell in each hand and lean back onto the bench
  • Extend your arms straight up while keeping the dumbbells above your head
  • Bend your arms slowly while slowly dropping the weights towards your chest
  • Push the dumbbells back up to the starting position when your upper arms are parallel to the ground
  • Complete two sets of fifteen reps for good results
  • Plank

Mobility and good balance are required to get into and maintain the plank position. This exercise involves several muscles and is great for building the overall strength of an individual. To perform this exercise you need to:

  • Start on all fours with your palms planted on the ground
  • Make sure that your knees are bent slightly further than 90 degrees
  • Push up from your hands and feet
  • Extend your arms and legs
  • Keep your core tight
  • Your entire body should form a straight line from head to toe
  • Hold for as long as possible
  • Repeat for two sets
  • Wall Squats

Jaya was finding it difficult to perform a regular squat. If you are facing the same problem as Jaya, then you can perform wall squats against a wall. This exercise takes away lower back pain out of the equation. The steps you need to follow are:

  • Place your back against a wall and keep your feet a step out
  • Bend your legs and press your back into the wall
  • Allow yourself to slide down to a squat position
  • Push back up against the wall when your thighs are parallel to the floor
  • Repeat for two sets of fifteen reps
  • Row

Rowing involves a similar movement to the one you engage in when you get heavy objects out of the trunk of your car. This exercise helps you stay strong by targeting your back and arms. To perform this exercise:

  • Attach a resistance band to an anchor slightly above your head
  • Sit in a chair and hold the handles so that they are taut
  • Pull your elbows down and back
  • Pause for one second
  • Release back to the start
  • Complete two sets of 15 reps
  • Step-Up

Climbing stairs can take a lot of energy if you are not used to it. Jaya can also strengthen her muscles by just climbing up the stairs of her home. To perform this exercise, the following steps should be followed.

  • Keep a bench or step in front of you. You can keep it one step away
  • Step up onto the bench with your right foot
  • Only tap your left foot to the surface while keeping your weight on your right foot
  • Step your left foot back down to the floor
  • Keep your weight in your right foot
  • Complete two sets of fifteen on each leg
  • Downward-Facing Dog

This is a yoga exercise in which you need to support your own body weight. Steps for performing this useful exercise are:

  • Start in a high plank position
  • Keep your weight in your hands and feet
  • Make sure your body is forming a straight line from head to toe
  • Keep your hands, feet, and neck stationary
  • Hike your hips up so that your body is forming a triangle with the ground
  • Pause in the position for 10 seconds
  • Repeat the entire exercise two more times

Start Your Functional Fitness Journey with Jaya!

Jaya is super excited to perform all of these exercises and start her functional fitness journey. Are you ready to travel the same path as her towards better functional fitness too?

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