From everyday activities such as carrying groceries, or performing physical labour at work, achieving and maintaining our strength is important for our quality of life. Functional movement, a combination of exercises that facilitate our everyday activities, can be an effective way to achieve and maintain our functional strength. Let’s explore the benefits and techniques behind functional movement in detail.
1. The Benefits of Functional Movement Training
Functional Movement Training (FMT), is now viewed as one of the most effective ways to build strength, increase range of motion, and improve posture. Many professional athletes, physical therapists, and personal trainers are now incorporating FMT into their fitness program. Here are some of the key benefits it offers from those that are just beginning their fitness journey to those looking to improve their overall fitness:
- Increased Strength: By targeting multiple muscle groups and utilizing large compound movements in FMT, you can quickly build strength in a short period of time.
- Improved Stability and Balance: FMT can provide a better foundation for more advanced exercises while also developing balance, coordination, and motor control.
- Better Joint Mobility: FMT helps to increase the range of motion for the joints, which has a variety of health benefits, such as improving posture, aiding circulation, and decreasing the risk of injury.
- Increased Metabolic Rate: FMT can be used as a form of high intensity interval training (HIIT), which helps to raise the metabolic rate and burns more calories.
- Improved Coordination: By utilizing multiple movement patterns, FMT can help to improve reaction speed, agility, and coordination.
- Reduced Risk of Injury: By incorporating FMT into your workout routine, you can minimize the risk of injury by improving muscular strength, stability, and joint mobility.
By incorporating FMT into your training routine, you can increase your physical performance, enhance your strength and flexibility, and reduce the risk of injuries. Whether you’re a seasoned athlete or someone looking to enhance their general fitness, FMT is an effective exercise program that can provide tremendous benefits in a short period of time.
2. Harness Everyday Activities for Maximum Fitness
It’s easy to squeeze physical activity into your everyday life, no matter how busy you are. Here are some tips to help you stay fit:
- Add a short workout routine into your morning or before bed, such as jumping jacks, squats, and lunges. It takes less than 5 minutes and helps wake you up for the day or relax your body before bed.
- Take the stairs or the long route instead of using the elevator or escalators. This not only saves energy, but provides a great leg workout!
- Walk to nearby locations instead of taking the car or bus. You’ll be amazed at how many errands you can get done with just your two feet.
Get creative with your activities. If you work in a big office, try holding impromptu “walking meetings” instead of sitting in a conference room. Or if you’re working from home, use a standing desk and set a timer every 20 minutes to get up and walk around. Any activity that gets you on your feet is a great way to stay active.
You can also make fitness part of your leisure activities. Have fun bowling or go for a bike ride with friends or family members. Exercise doesn’t always have to be in the form of running on a treadmill or lifting weights; choose activities that you enjoy and make it a regular part of your routine.
Physical activity doesn’t have to be a chore; it can be part of your everyday life! Whether you’re a busy professional or a stay at home parent, there are plenty of small activities you can do that will help you stay healthy and fit. Harness everyday activities – from walking meetings to active leisure activities – to maximize your fitness goals.
3. Strengthen Your Muscles for Enhanced Functionality
For a well-functioning body, it’s important to build strength in your muscles. Putting in the effort to strengthen them can result in improved physical performance, better posture, and improved mobility. Here are a few ways you could get started strengthening your muscles:
- Yoga: Yoga is an effective way of improving strength and flexibility. Different poses can help develop and tone your muscles. Choose poses that suit your fitness level and slowly work up to more challenging poses.
- Weight training: For anyone looking to build strength, free weights and machines are great tools to use. Increasing the amount of weight lifted gradually can help you target specific muscles and gain strength in a healthy way.
- Bodyweight exercises: Bodyweight exercises such as squats, pull-ups, push-ups, and planks use your body’s weight to build and strengthen muscles. They’re a great way to get started and provide a good challenge for your muscles.
Strengthening your muscles doesn’t have to be a daunting task. Adding these exercises to your fitness routine can help you build muscle strength and be healthier overall.
Strengthening your muscles can also help you become more efficient in movements. Stronger muscles allow you to perform activities with greater ease and speed. This is especially beneficial for sports, as it can help improve speed and agility on the field or court.
It’s important to remember that strength training isn’t only for athletes. Everyone can benefit from building muscles to improve performance, posture, and mobility. With the right exercises and dedication, you can begin to see results and feel the difference in your everyday life.
4. Functional Movement Exercises for Optimal Fitness and Health
Functional movement exercises are great for maintaining optimal fitness and health. They emphasize the use of multi-joint movements and focus on improving whole-body core strength, coordination, and flexibility. This means that your body is trained to work as a complete system rather than as isolated parts. Here are four functional movement exercises you can do to help stay in shape.
- Burpees:Burpees are a compound workout that combines a squat thrust with a jump, working your upper and lower body. To do a burpee, start in a standing position, with your feet about shoulder-width apart and your back straight. Squat down, placing your hands on the floor in front of you. Then kick your feet back into a pushup position. Bring your feet back up into a squat, and jump up with your arms over your head, then return to the starting position. Burpees work your hips, core, calves, and upper body.
- Lunges: Lunges are great for working your lower body. To do a lunge, begin by standing upright with your feet together. Take a long stride forward with one leg, and lower your hips towards the floor by bending both knees. Keep your back straight and try to get your back knee as close to the ground as possible. Push back off your front foot and return to the starting position. Repeat with the opposite leg. Lunges work your quads, hamstrings, and (with the right form) your glutes.
- Plank:The classic plank is a fantastic exercise for building strength and stability throughout your core. To do a plank, start in a push-up position with one hand directly under your shoulder and the other directly under your waist. Brace your core and keep a straight line from your head to your toes. Hold this position as long as you can while maintaining proper form. Planks work all of the muscles in your abdomen, including your obliques, your lower back, and your glutes.
- Squats: Squats are one of the most important exercises you can do to stay fit. To do a squat, start with your feet a little wider than shoulder-width apart and your toes slightly pointed outward. Sit back and down like you’re trying to sit in a chair, making sure to keep your back straight and core tight. Keep your weight on your heels and push up to the starting position. Squats work your quads, hamstrings, glutes, and core.
These four functional movement exercises are great for improving your overall fitness and health, and can be done anywhere without any special equipment. With consistency and practice, you’ll be on your way to a healthier, stronger body.
No matter the activity, incorporating functional movement into your exercise routine can provide countless benefits. Not only for the immediate feeling of increased strength and mobility, but also for your long-term health. So why not challenge yourself to use functional movement today, and get the full experience of living in a body with movement, strength, and optimal physical abilities!