In recent years, functional movement has become an important anti-aging topic due to it's amazing benefits for maintaining mobility, strength, flexibility and performance, which are all vital attributes for optimum body function, longevity and anti-aging.

Also, because of the innate connection that exists between your body and mind, when you consistently incorporate functional exercises and mixed modality movements into your self care routine, you also help to boost your mental health and prevent cognitive decline.

Here, we reveal some of our favourite forms of functional movement that can be embraced at any age and any level of fitness.  

What is Functional Movement?

Functional movement refers to exercises that improve your body’s ability to perform everyday activities with ease and efficiency, whilst minimising risk of injuries.

Basic functional movement patterns include:

• Pushing
• Pulling
• Lunging
• Squatting
• Twisting
• Balancing

When the body is youthful and nimble, performing every day tasks such as lifting, reaching and bending happens easily without much effort.

But as we get older, the body's ability to perform these basic functions well without risk of injury, becomes more difficult if you don't continue to practice these fundamental movement patterns.

When you embrace functional movement exercises as part of your routine, you will build core strength, improve posture, increase mobility, reduce your injury risk and make everyday life activities a breeze.

Whether it’s reaching for something on a high shelf, moving a piece of furniture, lifting a pair of suitcases into a trunk, climbing a set of stairs, or simply getting up from a chair, functional movement helps you remain physically capable and independent as you age, not to mention the mental health and wellbeing benefits.

Some of the best forms of exercise that incorporate functional movement patterns include:

• Weight Training 
• Functional Strength Training (with body weight or dumbbells)
• Circuit & Interval Training
• Crossfit
• Pilates
• Flow Yoga

Let's take a closer look at the amazing benefits of functional movement exercise.

1.  Injury Prevention

When you call upon a wide range of movement patterns such as push, pull, bend, twist and reach, you target your core stabiliser muscles and joints, which helps to build your body’s stability and alignment - and this is key to preventing falls and avoiding strains and other injuries.

2.  Improved Mobility, Strength and Flexibility

Practices such as functional strength training, pilates and flow yoga will enhance strength, range of motion and flexibility.

Doing these types of exercise regularly will lead to an all-round greater ease of movement, agility and mobility as you age.

3.  Core Strength and Balance

Functional movement builds core strength, which is essential for balance, stability and maintaining good posture.

A strong core also supports the spine and greatly reduces the likelihood of back pain.

4.  Stress Reduction and Mental Clarity

Challenging the body physically triggers feel-good chemicals, endorphins and dopamine which elevate mental wellbeing.

Additionally, practices such as yoga which emphasise breath with movement connects the body and mind in a way that relieves stress, anxiety and encourages focus, mental clarity and relaxation.

Is Walking Enough?

There's no doubt that walking is the best foundational exercise you can do for baseline health if you're able to do only one form of exercise.

However, since walking is very one dimensional it doesn't tap into the other key ranges of motion that will preserve and optimise your body's physical capability and performance the way that additional forms of functional movement can.

The best plan is to use walking as your baseline form of daily exercise and then to add some form of extra functional exercise that aligns with you, your age and your fitness goals that you're able to stay consistent with.

The Main Take Away

Functional movement is not just about how you look and feel, its about optimising your body's ability to perform everyday tasks with ease at virtually any age.

Whether you choose some form of strength training that involves body weight, weights, circuit training, or another functional activity such as yoga, pilates or even mixed modality training that incorporates ALL of these forms of exercise, the benefits to your health and longevity should not be ignored.

By embracing functional movement into your weekly routine, you will greatly enhance your body's ability to feel stronger, move better and live a healthier, happier life.

Tolman Self Care.