Functional Fitness for Life: A Guide to Maintaining Mobility Over 40
- Vitality Fitness and Rehab
- Feb 19, 2024
- 3 min read
As we gracefully age, the importance of maintaining mobility and functional fitness becomes increasingly apparent. For individuals over 40, the ability to perform daily activities with ease and resilience hinges on embracing a fitness routine that prioritises functional movements. Although 40 may seem young to be thinking about ageing gracefully, muscle loss can begin as early as in our 30s!
At Vitality Fitness and Rehab, we recognise the significance of functional fitness in enhancing overall quality of life, and we're here to guide you through the key principles and exercises to keep you moving smoothly and confidently.
Understanding Functional Fitness
Functional fitness is centred around exercises that mimic or improve movements used in daily life. Rather than isolating individual muscle groups, this approach emphasises integrated movements that engage multiple muscle groups simultaneously. The goal is to enhance overall strength, flexibility, balance, and coordination, all of which are essential for maintaining an active and independent lifestyle as we age.
Functional Exercises for Individuals Over 40
Squats:
Perform bodyweight squats to strengthen the muscles in your thighs, hips, and buttocks, promoting stability and balance. Using a variation of stance, depth and speed can all be effective ways to progress this exercise before adding additional load.
Split Squats & Lunges:
Engage the muscles in your legs and improve balance by incorporating forward, reverse, and lateral lunges into your routine. These exercises are fantastic for addressing muscle imbalances on your left and right side.
Balance Exercises:
Stand on one leg for increasing durations to enhance stability, or try exercises like heel-to-toe walks to challenge your balance. Once mastered 45s standing on one leg you can try to increase proprioception further by closing your eyes. This increases difficulty so be sure to be close to a wall or something that can help you regain balance if you were to fall.
Functional Core Workouts:
Incorporate core exercises that mimic real-life movements, such as woodchops and rotational planks, to strengthen the muscles supporting your spine and abdomen.
Step-Ups:
Use a sturdy step or bench to perform step-ups, which engage the muscles in your lower body and improve coordination.
Functional Resistance Training:
Integrate resistance training using resistance bands or light dumbbells to increase the difficulty of any of these exercises.
Cardio:
Choose cardio exercises that are functional movements, such as brisk walking, swimming, or cycling, to improve cardiovascular health and overall endurance.
Benefits of Functional Fitness for Individuals Over 40
Enhanced Independence:
By improving your ability to perform everyday activities, functional fitness contributes to increased independence, allowing you to navigate life with confidence. Struggling with independence might not feel like an issue when you’re 40 but the earlier you can start strengthening your body the more effective and long lasting these methods become.
Injury Prevention:
Functional exercises often engage stabilising muscles, reducing the risk of injuries by promoting balanced strength and flexibility.
Improved Joint Health:
Many functional movements involve a full range of motion, which can contribute to better joint health and flexibility.
Efficiency in Daily Tasks:
Strengthening the muscles used in common activities, such as bending, lifting, and reaching, can make these tasks more efficient and less strenuous.
Incorporating Functional Fitness into Your Routine
To reap the benefits of functional fitness, it's essential to incorporate these exercises into your regular routine. Aim for 150 minutes of moderate-intensity aerobic activity and two days of strength training per week, with a focus on functional movements.
Additionally, listen to your body and tailor your routine to your specific needs and abilities. As with any fitness program, it's recommended to consult with a healthcare professional or fitness expert before starting a new regimen, especially if you have pre-existing health conditions. Any exercises mentioned in this blog are just descriptions and can not be taken as advice. They should be discussed with your healthcare professional before implementing.
Embrace Functional Fitness for a Vibrant Future
Functional fitness is not just about looking good; it's about feeling good and living a life of vitality and independence. By prioritising exercises that mirror the movements of daily life, individuals over 40 can build strength, flexibility, and coordination, ensuring they continue to enjoy an active and fulfilling lifestyle. At Vitality Fitness and Rehab, we're committed to guiding you on this journey, helping you embrace functional fitness as a cornerstone for a vibrant and resilient future
Live, move and feel better, for longer.
You are able to find videos on exercise and diet tips for maintaining a healthy strong body on our social media channel here: Facebook , Instagram
If you have any further questions, please email us info@vitalityrehabfit.co.uk. Alternatively, our team will be posting a blog each week discussing various conditions and the aging process which you can get emailed to you weekly by going to our website here and entering your email.
