What is Functional Fitness? Exercises for Real-World Movements

Functional fitness is a type of exercise that focuses on improving your ability to perform everyday tasks. It’s not about lifting heavy weights or running marathons; it’s about making your body stronger and more efficient so that you can do the things you need and want to do every day.  To be honest, it’s a no brainer that it should feature in most peoples training programmes in some form or another.

What is Functional Fitness Training?

Functional fitness exercises mimic the movements you make in real life. It really is that simple.  They often involve using your own body weight or simple equipment, such as resistance bands or dumbbells. In the past we were much more active and so we performed these movements more than we do now as part of our work.   For example, in the 1950’s Britain’s economy was largely reliant on manufacturing, mining and other large industries such as steel.  Compare that to today where we have shifted towards a service based industry such as technology, finance and and administration, and with it comes as big increase in sedntary jobs.   Some common functional fitness exercises include:

• Squats
• Lunges
• Push-ups
• Pull-ups
• Rows
• Deadlifts
• Core exercises

Benefits of Functional Fitness

There are many benefits to incorporating functional fitness into your life. Here are just a few:

• Improved balance and coordination: Functional fitness exercises help to improve your balance and coordination, which can help you avoid falls and injuries.
• Increased strength and endurance: Functional fitness helps to build muscle and improve your endurance, which can make everyday tasks easier.
• Better posture: Functional fitness can help to improve your posture, which can reduce pain and discomfort.
• Reduced risk of injury: Functional fitness helps to strengthen the muscles and joints that are used in everyday activities, which can help to reduce your risk of injury.
• Improved mental health: Exercise has been shown to have a positive impact on mental health. Functional fitness is no different. It can help to reduce stress, improve mood, and boost your self-confidence.

Getting Started with Functional Fitness

If you’re new to functional fitness, there are a few things you can do to get started.

• Start slow and gradually increase the intensity of your workouts.
• Find a qualified trainer who can help you to develop a safe and effective workout plan.
• Make sure to warm up before each workout and cool down afterward.
• Listen to your body and don’t push yourself too hard.

Functional Fitness Exercises

Here are a few examples of functional fitness exercises that you can do at home at your convenience.  There’s no excuse 🙂

• Squats: Stand with your feet shoulder-width apart and your toes pointed slightly outward. Lower your body as if you’re sitting in a chair, keeping your back straight and your core engaged.
• Lunges: Stand with your feet hip-width apart and take a big step forward with one leg. Lower your body until your front knee is bent at a 90-degree angle and your back knee is almost touching the ground.
• Push-ups: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest touches the ground, then push back up to the starting position.
• Plank: Start in a push-up position, but with your forearms on the ground. Hold this position for as long as you can.
• Bird-dog: Start on your hands and knees. Raise your right arm and left leg at the same time, then lower them and repeat with the opposite arm and leg.

Incorporating it into Your Daily Life

There are many ways to incorporate functional fitness into your daily life.   Whilst these look simple they are often overlooked as we go about our hectic daily lives.  As one of Ascot’s expert mobile personal training providers, NK Fitness, we see a lot of people work hard in the gym with us when they are training.  However, it’s often the amount of physical activity that they do away from our sessions that has the greatest influence on their body composition.  And requires planning.  Here are a few tips:

• Take the stairs instead of the elevator.
• Park farther away from the store so you have to walk a bit farther.
• Get up and move around every 30 minutes or so if you have a desk job.
• Do some bodyweight exercises during commercial breaks.
• Go for a walk or bike ride after dinner.

Conclusion

Functional fitness is a great way to improve your overall health and fitness. It’s a versatile type of exercise that can be adapted to fit your individual needs and goals. If you’re looking for a way to make your body stronger and more efficient, functional fitness is a great place to start.