FUNDAMENTAL MOVES FOR FUNCTIONAL FITNESS

By Hunter Harrell

As one of the three pillars of wellness, exercise is essential at every age. Fortunately, it’s also never too early or late to begin learning ways to incorporate daily movement. Functional fitness routines are those designed to mimic the movements we use most often. Beginners of all ages can build a solid physical foundation by mastering the five basic movements before engaging in more advanced activities, like organized athletics or outdoor recreation.

Pushing is a basic motion that engages muscles in the upper body, including the chest, shoulders and triceps. Learning to perform push-movements safely can build core stability, reduce shoulder tension and increase muscle mass in the pecs and triceps. Understanding the proper push technique is essential before adding weight to this exercise. Though the push-up is the most common example, push exercises are also used heavily in weight lifting routines, as well as sports like basketball and volleyball.

The hip hinge is a common movement used in weight training exercises. It engages the posterior chain which includes the glutes, hamstrings and lower back. The results include increased range of motion, great posture and better core strength, but correct form is essential to avoiding injury to the lower back. Start by standing with feet about shoulder-width apart, then lower your torso while keeping the back straight. Keep a slight bend in the knees.

In order to develop lower body strength, learn how to safely squat. Squats often stretch the leg muscles to improve flexibility, relieve tension and reduce the risk of injury. Incorporating squats into daily movement can be an advantage for people that feel they have poor coordination. It can also benefit individuals with poor mobility in the hips, knees and ankles. Once accustomed to regular squats, increase the difficulty by adding weight to gain additional muscle mass.

Pulling is also a basic motion, similar to pushing, that targets muscles in the upper body. However, it works the back, biceps and forearms instead. The pull is not incorporated into a routine as often as the push, but it is just as vital to build strength and stability in the shoulders. Balancing push and pull exercises reduce the risk of injury to the upper body and improves the posture over time. Though the pull-up is the most common example, pulling exercises are fundamental in activities like kayaking and rock climbing.

Much like a squat, lunges are a functional exercise for beginners that boosts lower body strength and improves coordination. In addition to working the calves, hamstrings, quads and glutes, the lunge engages the core for increased stability. Starting with feet hip-width apart, simply step forward with one leg while maintaining the weight in the heels, then push back to the starting position. Do not let the knee extend past the toes for safety.