A better way to exercise
Functional exercise takes its cue from the complex way we move during everyday activities. It can offer better all-round conditioning, with improved muscular control, balance, joint stability and fewer injuries.
You can do many functional exercises at home with minimal equipment. Dumbbells, a Swiss ball, a medicine ball, resistance bands and a wobble board are sometimes used, but many movements can be done with substitutes.
Functional exercises utilize body weight, engage core muscles and work several muscle groups at once. They often involve rotations, spirals, figure eights and diagonal motions. Some moves can be done with two people, so this can be a great way to get a friend or partner involved!
Let’s get functional
Here are a few basic exercises to get you started:
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Pelvic lift. Lie on your back, knees bent and feet shoulder-width apart, arms by your side. Lift your hips in the air so that your body is straight. Slowly lower hips starting from mid-back, concentrating on rolling down one vertebra at a time.
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Target touch. While standing up and holding a weighted medicine ball (or a dumbbell or a large can of tomatoes) closely in front of you, aim to touch your partner’s outstretched hand (the target). Each time you return to the start position, your partner moves the target to a different location. Try fast- and slow-motion, gentle and hard.
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Figure eights. Hold your medicine ball (or substitute) in both hands, and draw a figure eight in the air in front of you. Make smaller eights to fine-tune muscle coordination, and make larger eights that cause you to twist at the waist. Try varying foot position, or include a squat.
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Wobble board lunges. A basic lunge is much more challenging when the front foot sits on a wobble board. (A folded towel or a phone book can be used instead.) Try a few lunges on one side before switching legs. Build up to 15-20 per side.
Tip: Go slowly, build up gradually and always focus on doing each movement with the correct form. Make sure your form is controlled before adding or increasing weight. You may wish to work with a personal trainer to get started, or take a fitness class that makes use of functional fitness principles.