Mastering These 4 Physical Tasks Indicates a Resilient physique for Long-term Maintenance
Crank up your fitness game and prep your body for a lifetime of independence with these four functional movements! Of course, looking great in that sleeveless top or summer dress is a bonus, but it's not the main goal here.
By mimicking real-life actions and boosting core stability and balance, functional strength exercises are the secret weapon for aging gracefully. With these moves, you'll slow down the effects of aging, fortify your muscles, and maintain flexibility, all while boosting your overall well-being. So let's dive in!
Glute Bridge
The glute bridge is like a test of might, showcasing your posterior chain strength, deep core strength, and spinal mobility and stability.
- Lie flat on your back with bend knees and feet on the floor.
- Press your hips skyward, forming a straight line from your shoulders to your knees.
- Activate your core, glutes, pelvic floor, and hamstrings as you hold the bridge position.
- Lower back down to the starting position with control.
Bird Dog
This move is all about coordination, core control, and spinal stability.
- Starting in all fours, extend your left arm forward while lifting your right leg backward.
- Squeeze your glutes and abs as you hold the position for a moment.
- Return to all fours and repeat on the other side.
Single-Leg Standing Balance
Balance it out with this move, showcasing your dynamic balance, proprioception, and ankle/hip stability.
- Balance on one foot while engaging your core and keeping the standing leg steady.
- Move the lifted leg in front of you, then to the side, and finally behind you.
- Repeat the process on the other side.
Chair Sits
The chair sit tests your leg strength, balance, core control, and joint integrity.
- Sit tall in a chair, arms crossed.
- Rise up without using any support and then slowly sit back down.
- Ensure your knees align with your hips and feet at all times.
Incorporating these functional exercises into your routine will help you maintain independence, safety, and a high quality of life as you age. Embrace functional fitness and enjoy the many benefits it brings!
Additional Insights:
Functional strength exercises are designed to improve overall physical capabilities, making daily activities easier and safer. Aging can lead to a decline in muscle mass, joint mobility, balance, and coordination, but functional movements can help counteract these negative effects. Key functional movement patterns include the squat, bend, lunge, core, push, pull, and cyclical movements that mimic real-life actions.
References:
- American Council on Exercise. (2016). What is Functional Training? Retrieved from https://www.acefitness.org/education-and-resources/professional/programs-and-certifications/functional-training/what-is-functional-training/
- Mayo Clinic Staff. (2020). What is functional fitness? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/what-is-functional-fitness/faq-20058208
Incorporating functional exercises like the glute bridge, bird dog, single-leg standing balance, and chair sits into your fitness routine can significantly enhance your overall well-being and health-and-wellness. These movementsnot only boost core stability, balance, and flexibility but also fortify muscles and delay the aging process. Functional fitness, with its focus on real-life actions, is a science-backed approach to boost fitness-and-exercise capabilities and ensure a lifetime of independence. For further insights, refer to the resources from the American Council on Exercise and Mayo Clinic.
