Functional Fitness: 5 Exercises for Everyday Living

Whether you're new to exercise or just need a refresher, these are 5 of my favorite, functional exercises
1. sit to stands
▫️an exercise staple because we do it all day long
▫️choose a sitting surface that makes your legs work (really focus on the control while sitting down!)
▫️if a kitchen chair is too easy, try a lower or softer surface, like a couch, ottoman, or step stool

2. push ups
▫️for beginners, start angled against a wall or chair and progressively work toward being parallel to the ground
▫️push up on knees can also be another precursor to traditional push ups
▫️push ups also help with everyday activities, like pushing a shopping cart, lifting a small child, or sitting up in bed

3. lunges
▫️back lunges are beginner friendly because you have more control and it requires less core activation to maintain good form
▫️if concerned about balance, hold on to a chair for support
▫️lunges help with everyday activities like walking, standing from a chair, and stair climbing

4. rows
▫️rows strengthen your back muscles and help with upright posture
▫️rows also help with everyday activities such as opening doors and getting items out of your cabinet

5. chops/trunk rotation
▫️twisting exercises are sometimes shied away from BUT safe rotation is important for everyday activities
▫️we rotate our bodies when loading the dishwasher, changing the laundry, gardening, and so much more
▫️working on core strengthening helps to protect the spine and decrease risk or injury or low back pain

❗️if any of these exercises are unfamiliar, start without weight to make sure you have the technique down

❗️note: some videos sped up to show full movement, completing exercises at a controlled pace is recommended

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