What Is Functional Fitness & How Can It Benefit You?

Functional fitness can be thought of as working out for "real-life" situations. You prepare your body to allow you to do the normal things that you do, day in and day out. This is the reason that most people want to be fit in the first place. Not everyone wants to exercise so they can run marathons and compete in weightlifting tournaments. Most people just want to be strong and healthy enough to live their life and go about their daily routine.

The Mayo Clinic, a globally recognized health authority, defines functional fitness as:

"Exercises that train your muscles to work together and prepare them for daily tasks by stimulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability."

You will see that the Mayo Clinic mentions core stability. Your core group of muscles include several muscle groups. Their number one job is to protect your spine. They are also vital for proper balance and mobility. Functional fitness exercises often target your core, since a healthy core is so important for performing everyday tasks.

How Can Functional Fitness Benefit You?

Why do you want to be stronger and healthier? Think about your answers to that question. If you live to exercise, functional fitness is probably not all that interesting to you. However, if you just want to become fit so you can effortlessly play with your kids or grandchildren, unload your groceries or enjoy a walk with a friend without getting tired and worn down, functional fitness is ideally suited to your goals.

A simple squat is an example of a functional exercise that works multiple muscle groups. It also mimics daily movements that you make, such as getting out of a chair or squatting down to pick something up off of the floor. Lunges, standing bicep curls and simple step-ups with weights are a few other types of functional exercises. Kettle bells and dumbbells can be used to accentuate your functional exercise routine, but are not required.

Body weight exercises which require no weights are excellent examples of functional exercises. A search for "functional exercises" on YouTube will give you some free video training about exactly how to perform these body strengthening, health enhancing maneuvers - and of course check this blog regularly, as we often share great bodyweight workouts for free! There are also books and DVDs available at online retail outlets like Amazon.com which deliver the everyday benefits of functional exercise.

Video: 5 Simple Daily Anti-Aging Exercises

This short video demonstrates 5 simple, easy exercises you should do every day for mobility and anti-aging benefits. These simple movements mimic movements useful in everyday life, for improved functional fitness. They loosen tight muscles, improve mobility, and help reduce the risk of pain and injury, and they only take 5 minutes.

Do these daily to keep your body flexible and young!

Peak Fitness: Reaching Your Body’s Full Potential

Being fit may bring to mind the idea of bulging muscles, superman strength and a to-die-for athletic build. But fitness more importantly means the body’s resistance level and stamina for physical activities. And peak fitness is the point wherein your physical ability and faculties are functioning at optimum level. Peak fitness means achieving the fullest and the optimum potential of your strength and stamina in your activities - whatever they may be.

 (Photo credit: Wikipedia)

And contrary to what most people think - that peak fitness is only for the young - almost any middle-aged individual can still achieve peak fitness given the right circumstances and dedication. Achieving peak fitness does not only mean working on a good body build and having the energy and the muscles to do hard, manual, physical labor. It also means following good health habits designed not only to build and develop your muscles, but to sustain your body with the energy and other requirements needed for the performance of your tasks to your fullest potential. Here are some tips for reaching that potential:

1. Maintain a balanced intake of calories. Don’t stop eating calorie-rich food just because you’re trying to cut back on your calories and lose weight. Calories are used in the performance of simple, ordinary tasks, and are important for your body to maintain its energy metabolism. And be sure to eat plenty of fiber. It is important for good digestion and bowel movement. Fiber-rich food like wheatbread, unpolished rice, vegetables and fruits give you a feeling of fullness, which reduces the tendency to overeat. Of course, don’t forget your greens. Maintaining a daily vegetable and fruit intake provides you with the necessary vitamins and minerals to beef up your stamina and resistance to disease, ultimately leading to your body’s peak fitness.

A senior citizen practicing his fitness exercise (Photo credit: Wikipedia)

2. Avoid a sedentary lifestyle. Be mobile. Exercise and be active. Keeping your body used to physical activity and an active lifestyle develops the muscles and strengthens your body’s capacity to do certain tasks - as well as raising your resting metabolism. Sedentary individuals not only gain more flab in their middle, they are also more prone to injuries and illness. At least ten minutes of routine exercise everyday – from something as simple as taking the stairs to stretching and working on the treadmill can help your body maintain its peak fitness level. But of course, remember not to abuse your body. You need to have time to relax and let your muscles rest as well in between hard physical activity. Moderation is key - too much or too little of anything can be harmful.

3. Give yourself enough sleep. Sleep is important as it allows your body to rejuvenate, the tissues to heal, the brain and other organs to slow down in their function. A good night’s sleep spells more energy the next day, and a more enthusiastic, active YOU, and also reduces the risk of strain and injury. Enough sleep allows you and your body to function optimally, repair and renew itself, and perform to your fullest potential. It is the body’s means to recharge itself.

The easiest measure to check your peak fitness level is your body’s ability to respond to stress. More so, peak fitness is your body’s ability to respond to emergencies. A well-oiled machine should be able to function without the ‘clicks’ and ‘thuds’ - let alone without grinding to a halt. Our body should be able to do its work in much the same way. Regular exercise as part of a balanced lifestyle is the way to achieve this.

Video - Couch Potato Quickie Workout

This short video demonstrates a number of exercises you can do while watching your favorite TV show. Incorporating both strength and cardio, this total body workout can be done during commercial breaks, or while watching the show. And you don't HAVE to stay on the couch the whole time -  you can certainly do regular jumping jacks for the length of one commercial (or a whole commercial break if you're gung-ho), but the versions shown here are all low-impact, which is easier if you have joint problems or are out of shape.

Keep in mind that if you have a softer couch, you may need to move to the floor for some of the exercises. Doing some of these without the proper support (for example the leg lifts) can be difficult or even cause injury, so be aware of this, and if you don't have as firm a couch as shown in the video, just scoot onto the floor to do these.

Have fun, and get fit!

Couch Potato Total-Body Quickie Workout w/ Laurel House
Don't just sit there watching TV... workout! Yes you can multitasking your favorite shows by moving your body, burning massive amounts of calories and gettin...


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Functional Fitness: A Workout For People Who Don't Want To Work Out

If you're one of those people who feels too busy to find the time to work out, functional fitness could be the answer. Functional fitness incorporates exercise into daily activities, strengthening muscles needed to perform common tasks, and helping prevent injury.

With time at a premium, many Americans are turning to creative forms of exercise. In a recent survey conducted by Harris Interactive for the North American Spine Society, three out of four people said they used the stairs rather than the elevator at work, 58 percent said they started parking their cars far away in parking lots and almost half reported walking while on the phone.

Watching TV. (Photo credit: Wikipedia)

At the same time, however, 46 percent of people described themselves as couch potatoes--a major contributing factor to being overweight. Many adults say they have put off or skipped working out in order to do other activities, such as watching television, sleeping in, doing household chores or working.

Approximately three in four adults say they would exercise more if they could fit it into their daily routines, however, and a majority of adults say they would exercise more often if they could do it at home. Among non-couch potatoes, 80 percent would like to get more exercise, but say they don't have the time.

Meanwhile, more than 4 million Americans suffer disc problems. One out of four Americans over 30 will have recurring back pain, and one in 14 will seek medical care for back or neck pain this year, totaling almost 14 million visits per year. Back pain is the second most common reason that people visit a physician. Back and neck pain result in more lost workdays than any other condition. Due to absenteeism, medical and other related expenses, the cost of back injuries exceeds $80 billion each year in the United States. Exercise is one of the best ways to avoid back problems.

That's why it's important to find time to incorporate exercise into your daily routine. In addition to things such as climbing stairs and parking farther away, there are a number of fun ways to make your daily tasks or even leisure time into opportunities for exercise:

1. Feet Alphabet. This exercise can be done anywhere you are sitting, except while driving. It should not be hard to find a place. Simply write the alphabet in the air with each of your feet and ankles. You can do the letters in capitals or small letters and, for that matter, in any language you would like. Doing this two or three times daily on each ankle will begin to strengthen the ankle and maintain or improve motion. Strong ankles can help avoid or prevent many different types of pain and dysfunction - from shin splits to knee and hip problems.

2. Doing the Dishes Neck Circles. This exercise is easily done while doing the always fun task of washing the dishes. As you are standing there at the sink, slowly rotate your neck in a clockwise position, trying to extend the tip of your head out as far as possible. After three or four rotations, repeat the exercise in a counter-clockwise position. Remember, these rotations should be done slowly and in a pain-free range of motion. Besides increasing the flexibility of the neck, these exercises can pass the time of doing dishes.

3. Overhead Laundry Toss. Put the laundry basket directly in front of you and have the washer or dryer directly behind you. Grab a piece or two of dirty clothes, reach over your head slowly and drop the laundry into the washer. Again, start with dry clothes, then progress to wet clothes from the washer into the dryer.

4. Remote Wrist Lifts. This can be done on any Sunday afternoon watching multiple football games. Simply take the remote control (use the biggest one you have from the pile of remotes) and, while sitting watching your favorite team or movie and with your arm pointing toward the TV, aim the remote at the ceiling, moving your wrist only. Hold it there for 10 seconds, then aim it at the floor, again only moving the wrist. Repeat this three to four times during every commercial. Be careful not to accidentally change the channel when doing this exercise or it may irritate people who are watching TV with you! :-)

These are just a few ideas from "The Couch Potato Workout: 101 Exercises You Can Do At Home!" by Joel M. Press, M.D., president of the North American Spine Society and medical director of the Spine and Sports Institute at the Rehabilitation Institute of Chicago. "The Couch Potato Workout" describes numerous practical and functional exercises people can do to build strength, balance and flexibility as part of their normal daily routine.


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Video - Functional Fitness Workout Sample

Here is a short video demonstrating some exercises that may be done in a functional fitness workout. As you can see, these exercises work many different muscle groups at once - even the "pushup" exercise is utilizing the entire back and core muscles, as well as shoulders, upper back, arms, and chest. Keep in mind this is a more advanced video, so don't try these if you don't have a good level of fitness already! (Be sure to consult with your doctor before beginning any new fitness program, especially if you have a low fitness level or are out of shape.)

Strength Training | Functional Fitness Workout
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What Is Functional Fitness?

Functional fitness may be the buzz word for 2012. According to many fitness experts it is the burgeoning trend in fitness. But what exactly is functional fitness and how do you do it?

Image via WikipediaFunctional Fitness Defined

Functional fitness is about training your muscles to work together to perform every day functions. For example, a standard push up works a muscle group but it isolates the muscles. Shoveling snow on the other hand uses all of your upper body muscles.

In the real world you’re more likely to shovel snow than to need the muscles required for a push up. Functional fitness is about teaching your muscles to work together optimally rather than to function independently, thus keeping your muscles conditioned to handle the tasks you need them for, when you need them, and help avoid injury.

Functional fitness can be done in the gym with a personal trainer. It can also be done at home with basic dumbbells or kettle bells. There are even books and DVDs that walk you through the exercises.

What Does a Typical Training Session Look Like?

A functional fitness class or training session is performed primarily while standing upright. This is because that’s how we perform most of the day’s functions. You don’t shovel snow sitting or laying down!

Initially, most experts recommend using your body weight for the exercises. For example, can you do a one legged squat without falling over using only your body weight? Most people cannot. In addition to working without weights, at least initially, you’ll first focus on control and balance. Once you’ve mastered control over your body you’ll then begin to add weights.

Image via WikipediaWho is Functional Fitness For?

Functional fitness is exceptional because it helps achieve several goals at once. It does offer the weight loss and fitness benefits of a traditional strength and flexibility program. It also helps strengthen your body so you have proper form when you perform everyday activities. This prevents injury, and prevents or even relieves chronic pain in some cases.

How to Find a Functional Fitness Program

Most gyms today now offer functional fitness trainers and programs. If you’re interested, you should easily be able to find a qualified trainer. You can also find top quality books and functional fitness DVDs available online and at fitness stores. Because there really isn’t any special equipment required, at least not in the beginning, you can start a program at home and transition to the gym when you’re ready to advance.

Want to try a functional fitness exercise? Here's a quick example: Stand up straight. Bend one leg so you’re standing fully on the other. Now bend your standing leg as if you were sitting down and do a one legged squat (keep your weight towards the heel, and if you have poor balance, start close to a wall so you can lightly touch it with your hand if needed, but won't cheat and push yourself up with your hand). That’s a functional fitness exercise. Want more? See below for some resources.


Functional Fitness Resources: