A fit body and well-maintained core is what each and every person wish to have, no matter their age. With the new normalcy of work from home, most of us are spending majority of our time at home, so it is very essential to stay active. Moreover, we are also missing out on regular walks, jogs or workouts at the gym. One good way to fight restlessness and keep your body moving while at home is to practice functional fitness.
What Is Functional Fitness?
Functional fitness exercises are meant to train and stimulate the muscles to make them work easier and safer. While using muscles in the upper and lower body at the same time, functional fitness also stresses to improve the core stamina and stability. These activities strengthen the muscles in a similar way you use them for a certain task, it also lowers the risk of injury and improves your quality of life. Functional fitness exercise is the best way to go throughout your day’s work, without distressing about any strain. They are basically simple exercises that support you to carry out daily activities like:
Getting up off the floor
Lifting heavy objects
Placing objects on the shelf
Playing game with your kids
Also Read: Want To Build Stamina? 5 Awesome Workouts That Can Make You Fit
Benefits Of Functional Fitness Exercises
Functional exercises focus to use multiple joints and muscles, instead of just moving the elbows. For instances, a functional exercise might include the elbows, shoulders, spine, hips, knees and ankles. This type of workouts when properly done can assist you to do everyday activities easier and lowers the risk of injury. Some of the benefits of functional fitness include better balance, stamina and flexibility. It can also be designed as a beneficial part of a fitness program for aged people to enhance balance, agility and muscle strength and improve the overall quality of life.
Here we have listed a few of functional fitness routines suitable for all ages that can be done safely at home with minimal equipment. For optimal fitness and best results do these exercises 3-4 days in a week.
Squats
Squats are movements much alike to sitting in a chair, hence it’s a must-do in any functional workout routine. This exercise ensures that you are slowly moving and controlling throughout the workout. If you would like to build more stamina make use of light dumbbell in each hand.
How To Do:
Stand erect with feet wider than shoulder-width apart and arms down at sides.
Bend knees and begin to squat down, pushing back into your hips, as you would be sitting in a chair. Raise your arms up in front as you go.
While you are in the squatting position, pause and push through heels, by stretching your legs and return to the starting position.
Do 2 sets of 15 reps.
Incline Chest Press
The incline chest press uses the same muscles as pushups and helps you to strengthen lower and back muscles.
How To Do:Position yourself at a bench about a 45-degree angle, then hold on one dumbbell in each hand and lean back onto the bench. Stretch your arms straight up above your head.
Bend arms slowly releasing the weights toward the chest. When your arms are back to the ground, push the dumbbells back up to the beginning position using pectoral muscles to go with the movement.
Do 2 sets of 15 reps.
Plank
Getting into and sustaining the plant position needs balance and agility, which is beneficial for moving up off the floor. This exercise focuses on several muscles, hence it’s an ideal way for developing overall stamina.
How To Do
Begin with all fours with your palms fixed on the ground and keen bent slightly beyond 90 degrees.
Push up using your hands and feet by stretching arms and legs and maintain your core firm. This way your body should form a straight line from head to toe.
Stay in this position as long as you can.
Repeat for 2 sets.
Wall Squats
If you wish to build more sustenance than doing usual squat, then opt for wall squats. This workout would help you to ease any lower back pain.
How To Do
Stand with back supporting a wall and feet a step out.
Bend your legs, pushing your back into the wall and letting you slide down into a squat.
With thighs parallel to the floor, press back up against the all into the beginning position.
Do 2 sets of 15 reps.
Step-downs
Step-downs are quite similar to moving down off a chair or stepping down stairs. This workout is helps you to develop balance and strength.
How To Do
Stand to the side of a bench or step with one foot on it and one foot on the ground.
Pressing the heel of the foot on the bench, step up to stretch your leg completely, then slowly lower back down to begin.
Do 2 sets of 15 reps on either side.
