Functional fitness: Training your body in the way it naturally moves

WHAT if you could train your body to handle the real-life issues you are experiencing and be rewarded based on what you put in? Enter functional fitness, which refers to a type of exercise that focuses on training the body to handle real-life activities and movements more effectively and efficiently.

Workout developer Mesha Gaye Wright says the goal of functional fitness is to improve strength, flexibility, endurance, and balance in a way that directly enhances your ability to perform everyday tasks — whether that’s lifting groceries, climbing stairs, or playing with your kids.

Key aspects of functional fitness

1) Multijoint movements: Functional fitness exercises often involve multiple joints and muscle groups working together, mimicking the way your body naturally moves. For example, a squat works the hips, knees, and ankles while engaging the core, glutes, and legs — similar to the movement pattern used when sitting or picking something up from the floor.

2) Core stability: A strong core is essential for functional fitness because it supports almost every movement you make. Exercises that target the core help improve posture, balance, and stability, reducing the risk of injury in daily activities.

3) Balance and coordination: Functional exercises often challenge your balance and coordination, helping to develop these skills. This is crucial for preventing falls and maintaining agility as you age.

4) Flexibility and mobility: These exercises also aim to enhance flexibility and joint mobility, making it easier to move through a full range of motion in daily activities.

Wright said these are some of the functional fitness exercises:

Squats: Help in movements like sitting and standing

Lunges: Improve balance and strength for walking, or climbing stairs

Push-ups: Builds upper body strength used in pushing movements

Planks: Enhance core stability, which supports almost all body movements

Deadlifts: Train the body for lifting objects from the ground with proper form.

Rows: Strengthen the back and shoulders, aiding in pulling movements.

She said functional fitness exercises improve your daily functionality, enhancing your ability to perform everyday activities with greater ease and less risk of injury.

“By training the body to move correctly and efficiently, functional fitness can help prevent injuries caused by poor movement patterns or weak muscles,” Wright said.

“For athletes, functional fitness can improve performance by training the body in ways that are directly transferable to their sport. In addition to improving physical fitness, functional exercises can contribute to better posture, balance, and coordination — all of which are important for long-term health.”

Wright said functional fitness is particularly beneficial because it trains your body in the way it naturally moves, helping you become stronger, more agile, and more capable in everyday life.