As we get older, functional fitness becomes essential for staying independent for longer. When we talk about functional fitness, we’re referring to the everyday, multi-joint movements you make when you get up out of a chair, carry a heavy bag of groceries, or lift your grandchild out of the car seat.
Functional, weight-bearing exercises can strengthen the major muscle groups in the body, as well as the areas most prone to age-related fractures, helping prevent falls and injuries and keep you fit and healthy for longer.
Yet if you’re a complete beginner or returning to fitness following an extended break, it can be difficult to know where to start. To find out more, we spoke to physical therapist Arlette Godges. Arlette has board certifications in geriatrics and orthopedics and is a Senior Planet-sponsored athlete. Below, she shares some simple bodyweight exercises that can help prevent functional decline.
As always, if you’re dealing with a specific injury or impairment, it’s always a good idea to seek personalized advice from a qualified professional.
What are the exercises?
“If, at 60, you are already starting to have issues and living a relatively sedentary life, it’s time to rethink your goals for 80 — or get on a program that is sustainable, habitual, fun and effective,” Arlette tells Tom’s Guide.
“I always recommend doing it with a friend or joining a group that does something you might enjoy. It does NOT have to be the gym (although the gym is very effective and time-efficient). It could be a bird-watching group that hikes, a dance class, or aqua aerobics — anything that gets it on the schedule and makes it happen. Then add the elements you need to maintain: balance, coordination and range of motion.
“Get an assessment from a professional and develop a program you can easily do at home as a supplement,” she adds. “Avoid long lists of stick drawings — instead, use accessible and effective exercises that target specific impairments and prevent functional decline."
Here are a few examples:
- Sit-to-stand exercises from a chair (5 x 10–15): Here’s how many reps of this exercise you need to be able to do to be considered elite after 60
- Toe raises (3 x 20)
- Stand on one leg: Work up to 20 seconds per leg without holding on
- Jump: Start by jumping over a threshold and progress to jumping up a step
- Get down on the floor and back up daily: Work toward 5 repeats, then progress to avoid using your hands.
What are the benefits?
All of these exercises help strengthen the muscles in the body and slow the loss of muscle mass that typically comes with aging. They can also help improve bone density and joint mobility — the more stress you put on your bones, the denser they become. Plus, moving can reduce the stiffness associated with conditions such as arthritis.
Exercises like toe raises and standing on one leg work on your balance, training your nervous system to react faster. This builds the functional fitness you need to prevent falls and injuries — something that is essential as we all get older.
The best part is, you don’t need any fancy equipment or tons of time to do these simple exercises. If you’re looking for a good place to start, these will help you engage muscles and build fitness, without leaving your house.
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