Do you have problems carrying your grocery bag, playing physical games with your kids, or climbing stairs? Many of us are in the same boat.
According to World Health Organisation reports, 31% of adults and 80% of adolescents fail to meet the minimum standards of physical activity.
Performing everyday duties might seem small, but these require a blend of flexibility, strength, balance and grit.
That’s where functional fitness works like a magic wand. This concept has been making waves in the fitness industry for quite a while now, and for good reason. It focuses on training your body for real-life activities, helping you move better, feel stronger, and prevent injuries. Whether it’s lifting, bending, or reaching, functional exercises improve overall mobility and resilience.
At EasyMart, we make functional fitness accessible with a wide range of training equipment designed to support your everyday movement. Hence, we bring you an informative article that uncovers the concept of functional fitness and a list of exercises that you must follow in your routine life.
So, let’s take a step ahead and get fit!
Functional training aims to restore efficiency and intention to your workout routine, whereas traditional strength training focuses on overall strength improvements. The broad perspective of human movement can be used to define functional training.
Walking, jumping, jogging, sprinting, climbing, pushing, pulling, turning, lunging, starting, halting, rotating, carrying, and so much more are all physical activities you may do during the day!
Functional training aims to increase functional fitness or strength that directly improves activities of daily living (ADLs). If you want to move with ease, feel stronger, and stay injury-free as you go about your day, functional training helps you build real, usable strength that actually makes a difference in your life.
Functional workout has a lot of benefits to it. It betters health, eases daily life, and also increases athletic skills. Here is a list of five key functional fitness benefits that you should know.
You don’t need fancy fitness equipment or long gym sessions to build real strength. All that is required is just a smart approach that mimics everyday movements. Here’s how to get started.
Before adding weights, practice bodyweight exercises such as squats, lunges, push-ups, and planks. These exercises increase mobility, stability, and strength while decreasing the likelihood of injury. Focus on proper form to lay a solid foundation.
Functional training doesn’t require long sessions. A half-an-hour workout with compound movements, such as squats to overhead presses or lunges with rotations, can be highly effective. Focus on quality over quantity.
Use kettlebells, stability balls, and resistance bands to add variety and challenge. Functional Fitness Equipments from Easymart increase strength and mobility, stability balls increase core activation, and kettlebells increase power and endurance.
Structure workouts around key movements: squatting, hinging, lunging, pushing, pulling, and rotating. These acts mirror real-life activities, improving overall functional strength. Combine a mix of these movements for balanced muscle development.
Transform your everyday activities into training opportunities. Squat instead of bending over to pick up items and stand on one leg while brushing your teeth to improve balance, or perform calf raises while waiting in line.
A solid core strengthens all movements. To build up the deep core muscles, perform exercises such as dead bugs, bird dogs, and anti-rotational holds. A stable core can help with better posture and balance and improve daily activities overall.
Increase resistance, reps, or intensity as strength improves. To prevent injuries, avoid jumping into complex movements without proper control. Progress gradually, focusing on form and stability before adding more challenge.
Let’s take a look over the most important daily functional exercises that you must try and include in your routine:
A handstand push-up against a wall builds shoulder and triceps strength while engaging core stabilisers. Start by holding a handstand for 10-20 seconds before attempting push-ups. Keep your core tight, lower yourself under control, and press back up. Practice consistently to improve stability and strength before progressing further.
Jump squats build lower-body power by combining resistance training with a plyometric boost. Squat down, explode upward, and land softly with bent knees. Maintain proper alignment to prevent injury. If adding weight, limit it to 10% of your max back-squat load for safe and effective training.
The farmer’s walk builds grip, core, and overall strength by carrying heavy weights while maintaining posture. Hold dumbbells or kettlebells, keep shoulders back, and walk with steady steps. Start with short strides, then gradually increase speed and length. Great for improving endurance and real-life lifting tasks.
Lunges strengthen, balance, and stretch the lower body by focusing on the quads, glutes, and hamstrings. Step forward, lower your knee to the ground, and push through your front heel to return. You need to maintain an upright posture and engage your core. Ideal for developing functional strength and improving mobility.
Last but not least, before you get sick about the idea alone, know why you pulled it off. Here’s a friendly reminder: Functional fitness is the key to unlock improved coordination, balance, muscle strength, firmness, and flexibility.
And, guess the best part! A functional fitness workout might yield good results to everyone, irrespective of factors such as fitness level, age, exercise history, or time availability for training. This training can enhance your definition, cut on calories, increase aerobic capacity, and boost muscle growth too. Even if you wish to have a pool of fancy or regular workout equipment for yourself, Easymart has got you covered. Check out our latest collection to get ready to fit functionally.
