Functional fitness involves performing exercises that help a person live her daily life, such as reaching for an item, balancing, walking and even eating, according to the Senior Fitness Association. Because the ability to perform these functions can deteriorate over time, it's important as you age to engage in fitness exercises that not only improve your health, but also help boost your strength, flexibility and coordination.
Wall Squats with Exercise Ball
This twist on the standard squat exercise incorporates the use of an exercise ball, which provides added support for a senior's back. Begin by placing an exercise ball against a wall and behind your back, just above the buttocks. Stand with your feet shoulder-width apart and slightly further out in front of you. Slowly lower yourself toward the floor, as far as your knees will allow. The exercise ball should roll down with you as you squat. After squatting as far as possible, slowly return to a standing position. Repeat eight to 10 times for a total of two to three sets.
Place and Lift
This exercise helps improve your balance and ability to reach for an item on a shelf or counter. Using a hand weight or can of food, reach upward, placing the item on a shelf. Reach for the item for several seconds. emphasizing balance. Take the object and place it on a lower platform, such as a chair or stool. If possible, choose an area with a variety of high and low placements in order to practice maintaining balance. Perform this exercise for a total of three minutes.
Stair Climb and Bicep Curl
This exercise helps strengthen the quadriceps muscles on the front of the thighs, as well as the bicep muscles, which can boost your strength for carrying groceries and other items. Consult your physician if you have balance concerns to ensure you can safely perform this exercise.
Begin at the bottom of a flight of stairs while holding light dumbbells, such as three-pound weights. (If you are a beginner, you may wish to leave out the weights at first.) As you slowly climb the first step, lift one weight toward your chest with your palm facing your body. When you climb the next step, lower that weight to the starting position. Climb the next step, lifting the other arm for your bicep curl. Repeat the exercise five to 10 times, based on how many stairs you are climbing for each set.
