Top 7 Functional Exercises for Older Adults
Functional exercise is a type of fitness training designed to train and develop your muscles to do things you do every day—more easily and safely. Whether you’re bending down to garden or playing basketball with your grandkids, functional fitness mirrors everyday movements and prepares your body for real-life activities.
Functional fitness exercises train your muscles to work together to perform daily tasks—at home, at work, or at play.
For example:
- A squat helps you crouch down to pull a weed in the garden.
- A standing row mimics the motion of opening a stubborn drawer.
- A hip rotation preps you to swivel and steal a basketball from your grandchild.
These exercises are especially beneficial for older adults. They mimic common activities, engage multiple muscle groups at once, and usually require little to no special equipment. Many can even be done at home.
The Rise of the Functional Exercise Movement
While functional training has been around for a long time, its popularity has grown over the past decade.
Functional exercise is now a well-established approach in the fitness industry, valued for its ability to improve both stability and mobility. At more advanced levels, it can enhance athletic performance, while in older adults, it’s often used to build the capacity, strength and coordination needed to perform everyday tasks, also known as activities of daily living (ADLs).
That “capacity” is what experts refer to as functional fitness.
“The physical capacity to perform ADLs in a safe and independent manner without undue fatigue is one way to define functional fitness,” says Andrew Walker, Director of Health and Wellness for the National Senior Games Association.
Andrew, who works with both elite senior athletes and other older adults, adds, “It’s about efficiency. Functional fitness involves training with specificity—specific movements and specific patterns to enable moving more efficiently.”
And it’s not just for athletes. “For older adults who are not competing athletically, functional fitness is significant,” Andrew continues, “since it is directly related to one’s ability to perform activities of daily living.”
Try It Yourself: A Functional Exercise Workout
Ready to get started? Below is a complete workout featuring seven functional exercises to help improve how you move through your day—with ease, safety, and even a little joy.
Watch the video below to follow along with a personal fitness trainer who walks you through each exercise step-by-step.
Functional Exercise Chart
| Functional Exercise | Actions/Activities It Supports |
|---|---|
| Squat | Picking up objects dropped on the floor; lifting objects |
| Lunge | Walking; climbing stairs; maintaining balance |
| Push-up (floor, incline, or wall) | Pushing; breaking a fall; tasks requiring upper body strength |
| Standing Row | Pulling; lifting; carrying; opening doors and drawers |
| Hinge | Walking or running uphill; unloading the dishwasher; raking or shoveling; lifting a small child |
| Rotation (with resistance band) | Walking; running; crouching; stepping into a bathtub; putting on pants |
| Walk | General mobility; walking from door to car; moving around your home |
So get moving—gently—and good luck!
Want to Learn More About Functional Fitness?
If you’re interested in learning more about starting a functional fitness program for yourself or a loved one, check out FOX Wellness.