Top 7 Functional Exercises for Older Adults: Move Better, Live Better
As we get older, staying active isn’t just about looking good—it’s about maintaining your independence and feeling good, too. I’ve worked with many clients over the years, and one thing I’ve seen time and time again is that functional exercises are game-changers for older adults. Whether you’re picking up groceries or playing with your grandkids, being able to move easily and without pain is crucial for living life on your terms.
Functional fitness exercises focus on movements you use every day—like bending, squatting, or reaching—so you’re training your body to keep doing what it’s designed to do. And the best part? You don’t need fancy equipment or hours at the gym. Let’s dive into what functional fitness is and how you can get started with seven key exercises.
What is Functional Fitness?
Functional fitness isn’t just a trend—it’s about training your muscles to perform daily tasks more efficiently. Think of it as training for life, not just for the gym. These exercises focus on strengthening the muscle groups you use for daily activities, like carrying groceries, getting out of a chair, or even playing with your dog.
For instance, a squat isn’t just an exercise—it’s what you use when you get in and out of a chair. A standing row isn’t just about working your arms, it’s what helps you open that heavy dresser drawer. By training these movements, you’re keeping your body capable and reducing the risk of injury.
Why Functional Exercises Are Vital for Older Adults
Over the years, I’ve seen how functional fitness can be a lifeline for older adults who want to stay active and independent. Functional exercises target multiple muscle groups at once and improve balance, coordination, and strength—all crucial for navigating the challenges of aging.
Kathryn Cunningham, a fitness specialist at Ageility, explains, “Functional exercise has become more established in the fitness industry. It helps improve both stability and mobility. Done at a higher level, it can help athletes improve how they play sports, but for older adults, it’s especially useful in increasing one’s capacity to perform activities of daily living, or ADLs.”
Even for those who aren’t competing in marathons, Andrew Walker from the National Senior Games Association adds, “The physical capacity to perform ADLs in a safe and independent manner without undue fatigue is one way to define functional fitness. It’s about efficiency and training specific movements that you use in daily life.”
Now, let’s take a look at seven exercises that can help you move better and feel better in your everyday life.
7 Functional Exercises for Older Adults
| Functional Exercise | Activities It Supports |
|---|---|
| Squat | Picking up objects from the floor, lifting |
| Lunge | Walking, climbing stairs, maintaining balance |
| Push-up | Pushing, breaking a fall, upper body strength |
| Standing Row | Pulling, lifting, opening doors, carrying items |
| Hinge | Walking uphill, bending, lifting with proper form |
| Rotation (Using an Exercise Band) | Twisting, bending, stepping into a bathtub, putting on pants |
| Walk | General mobility, moving around the house, staying active |
Here’s a breakdown of seven functional exercises that’ll have you moving more easily and safely through your day. These exercises are practical, effective, and you can do them right in your living room.
1. Squat
Supports: Picking up objects from the floor, lifting
The squat is a powerhouse exercise that works your legs, hips, and core. In my experience, it’s one of the best moves for maintaining independence. Squats train you to pick things up off the floor or stand up from a chair without assistance.
- How to do it: Stand with your feet shoulder-width apart. Bend your knees and lower your hips as if sitting in a chair. Keep your back straight and chest lifted. Push through your heels to come back to standing.
2. Lunge
Supports: Walking, climbing stairs, maintaining balance
Lunges are fantastic for strengthening your legs and improving balance—two things you need for walking, climbing stairs, and staying steady on your feet. They also help you maintain good posture, which is key as we get older.
- How to do it: Take a big step forward with one foot. Lower your hips until both knees are bent at about 90 degrees. Make sure your front knee is over your ankle, and push back to the starting position. Switch legs.
3. Push-up (From Floor, Incline, or Wall)
Supports: Pushing, breaking a fall, upper body strength
A lot of people think push-ups are only for the gym rats, but believe me, they’re useful for everyone. They build upper body strength, which helps with pushing doors, carrying bags, and even preventing falls.
- How to do it: Start in a plank position with your hands shoulder-width apart. Lower your body down until your chest is just above the floor, then push back up. If a floor push-up feels too tough, try doing it against a wall or an incline like a sturdy table.
4. Standing Row
Supports: Pulling, lifting, opening doors, carrying items
This move strengthens the muscles in your back and arms, making it easier to pull open doors, carry groceries, or lift things around the house. It’s one of my go-to exercises for building upper body strength without a lot of equipment.
- How to do it: Grab a resistance band or some light weights. Stand tall with your arms extended in front of you. Pull your elbows back while squeezing your shoulder blades together. Return to the starting position.
5. Hinge
Supports: Walking uphill, bending, lifting with proper form
A hinge might sound technical, but it’s as simple as bending over properly to pick something up. This movement strengthens your hamstrings, glutes, and lower back, which are key for bending and lifting without straining your back.
- How to do it: Stand with your feet shoulder-width apart. With a slight bend in your knees, hinge at the hips and lower your torso as if you’re reaching for something on the floor, keeping your back straight. Return to standing.
6. Rotation (Using an Exercise Band)
Supports: Twisting, bending, stepping into a bathtub, putting on pants
Rotational movements are critical for everyday tasks like twisting to grab something or putting on clothes. Working on your core with a simple rotation can make these tasks a lot easier.
- How to do it: Hold an exercise band at chest height and twist your torso to one side, keeping your hips stable. Return to the center, then twist to the other side. Repeat for a few reps on each side.
7. Walk
Supports: General mobility, moving around the house, staying active
Walking is the simplest, most functional movement you can do. It strengthens your legs, improves balance, and keeps your heart healthy. Plus, it’s something you’re already doing every day, so why not make it a workout?
- How to do it: Walk at a comfortable pace, keeping your shoulders relaxed and your back straight. Focus on increasing your walking time or distance over time.
Start Moving Today
These seven exercises are a great starting point if you’re looking to maintain your independence and improve your overall health. The key is to start slow, focus on proper form, and build up as you get stronger. If you’re new to exercising or have any concerns, make sure to consult with your doctor or a fitness professional.
At Ageility, we’re committed to helping older adults stay active and live life to the fullest. Our functional fitness programs are designed to meet you where you are and help you reach your fitness goals—whether that’s moving more comfortably or staying independent.
Ready to get moving? Let’s do it—one step at a time!
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Interested in a functional fitness program that’s right for you? Check out MetersFit services and find a program that fits your lifestyle today!
