7 Functional Fitness Moves for Longevity Once You’re At Any Age

There are nine factors that all the world’s longest-living people share in common, with “natural mobility” being the first. Exercise, according to Joanna Dase, a fitness specialist with Curves, “not only enhances our quality of life, but it also stimulates our immune system; improves our health, reducing the risk of acquiring several major diseases; strengthens our bones; and increases the quality of our sleep.” There are seven functional exercise moves for longevity that maintain our bodies working as smoothly and efficiently as possible as we get older.

First and foremost, it’s critical to comprehend what “functional fitness” entails. Dan Castillo, teacher at GRIT Bxng, recently told Well+Good, “Functional fitness is working out in a way that prepares you for real-life motions and scenarios.” “These movements may easily be adapted to real-life events like getting out of bed, which requires a squat, walking up a flight of stairs, which requires lunges, falling and pulling oneself back up, or a push-up action, and climbing over a fence, which requires a pull-up.”

Including this form of activity in your exercises helps your body prepare for daily tasks and makes them easier to complete throughout your life. “There are several useful movement patterns that can help us live longer and keep us active and independent,” adds Dase. “Functional activities can also assist reduce falls and injuries by teaching muscles to operate collectively rather than individually.”

Whether we’re schlepping groceries home or opening heavy doors, most of what we put our bodies through on a daily basis can be boiled down to just a few fundamental motions. Your body will be better prepared to move with ease as you age if you incorporate the functional fitness activities at the foundation of these motions into your programme. Continue reading to learn what they are.

2.Squat is number one.

The classic squat is at the top of the list of functional training routines that promote longevity. It’s the most powerful movement in the body, requiring you to activate everything from your core to your glutes to your toes. “The squat allows us to easily go from a seated to a standing position without the need of our arms or the assistance of another person,” Dase explains. Once you’ve mastered the normal squat, try one of the more difficult versions (which come with the added bonus of sculpting your booty).

2. Iteration

“We rotate when we get out of bed, when we get up off the floor, and even when we turn to peek over our shoulder while driving,” Dase explains. “Practicing our range of rotation will help us [as we get older] maintain our independence.” The dumbbell wood chop, as seen in the video above, is an excellent approach to strengthen your obliques, which are responsible for all rotation-based movements such as opening the refrigerator or shifting side to side.

3. The Hinge

Hinging at the hips is necessary for tasks such as tying shoes, picking up items from the floor, and reaching down to unlock low cupboards. “Being able to Hip Hinge allows us to retain our personal self-care,” Dase explains. Consider throwing your hips back and propelling them forward with your core and lower body muscles when doing hinging activities like kettlebell swings and deadlifts. Hinging exercises with weights engage your entire posterior chain—the muscles that run down the back of your body, including as your hamstrings, glutes, and back muscles—and can help counteract some of the negative impacts of sedentary behaviour.

4. Make a push

Pushing is another vital activity you’ll need to be able to execute throughout your life, such as opening a door or pushing your chair back from your desk at the end of the day. When you descend down into a normal push-up, you hit your chest, shoulders, triceps, quadriceps, and core, which are just about all of the spots you hit when you drop down.

5. yank

Pulling motions are the polar opposite of pushing motions. Pulling workouts, particularly pulldowns, are essential for maintaining back strength. They help improve posture and alignment, avoid injury, and battle the impacts of computer work by using the latissimus dorsi muscles (aka the huge muscles immediately under your shoulders that control your scapula). Using resistance bands in your upper body workouts (as shown in the video above) is an excellent method to incorporate those pulling muscles into your everyday regimen.


The lunge is a dynamic activity that works your muscles and joints in multiple planes of motion, especially targeting your glutes and quads. According to Dase, “the lunge is essential for ascending stairs and going uphill.”

7. Stance

Walking is one of the most beneficial forms of exercise for your general health—after all, there’s a reason it’s the most preferred exercise among the world’s longest-living people. “A good gait allows us to walk in alignment, which allows us to walk comfortably and with good posture,” Dase explains. Working on your gait (whether through multi-mile races or simply stepping outside for frequent mental health walks) can ensure that you can keep logging those 10,000 steps for years to come.

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