Often when people think of strength exercises, they focus on one specific muscle group, like arm exercises, leg exercises, back exercises, etc. However, our body doesn’t move one muscle group at a time but more as a collection of different muscle groups working together. That is where functional exercises come into play. Functional exercises, as defined by the Mayo Clinic, are exercises that involve moving multiple joints and muscles at once. To further add, they involve moving the body through various planes of motion that mimic how our body moves when completing adult daily living (ADL) activities. Examples of ADL activities include:
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Washing dishes
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Bathing and managing personal hygiene
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Getting up/down safely (from chairs, beds, floor, etc.) and overall moving around independently
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Feeding
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Cleaning
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Putting away dishes and clothes
As we get older, completing some of these activities on our own can become more challenging. That is why functional exercises are ideal for anyone of any age, but especially recommended for those with physical limitations looking to restore enough mobility to be more independent.
To refresh, the Physical Activity Guidelines for Americans recommend at least 2 days weekly of strength training. The American College of Sports Medicine takes it a step further, stating 2 to 3 days is ideal, specifically for those with chronic conditions. Partaking of other types of exercises, like flexibility, balance, and cardiovascular, can also support your ADLs and overall independence. Here are just a few exercises you can try to support some of those ADLs.
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Bending over to pick something off the floor: suggested exercise—hip hinge
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Bathing: suggested exercise—arm circles
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Getting up out of bed: suggested exercise—dead bug
As a reminder, please always remember to check with your doctor before starting any new exercise routine.