Good afternoon! Today I'd like to talk about functional fitness.
Does anyone have an idea of what functional fitness is?
Functional fitness is the capacity to perform normal everyday activities safely and independently without undue fatigue.
Functional fitness is something most of us take for granted especially when we are young.
Unfortunately for many, as we age we begin to lose some of our functional fitness, but we really don't have to, that's the good news!
Some examples of functional fitness include walking, stair climbing, standing up from a chair or the floor, lifting, reaching, bending, and kneeling
Some more examples include dressing, bathing, shopping, errands, chores, travel, sports, and active recreational and social activities
Before we talk about how we can avoid losses and functional fitness, let's look at some statistics
Technology pros and cons Medical technology is leading to a longer lifespan, but computer and automation technology is leading to sedentary lifestyles. This is called technology-induced inactivity, and as a result we are at an increased risk for chronic health and mobility problems! Has anyone experienced this?
Some facts *American spend an average of 11.7 years with chronic disabilities. *us healthcare cost associated with technology-induced and activity is over 1 trillion dollars per year. *it cost the United States 26 billion dollars per year to care for people who have lost their independence annual healthcare cost per year jumps from $4,800 to $36,000 as an older adult progresses from independent to dependent status *Declines and strength over age 50 averages 15 to 20% per decade Declines in aerobic capacity over age 30 averages 5 to 15% per decade
Is there hope for quality of life??!!
Yes!!! Improvements can be seen at any age even for those with chronic diseases and disabilities!
To improve functional fitness set some SMART goals Specific Measurable Attainable Relevant Time bound
Be specific - for example, I want to take a 10 minute walk everyday followed by 5 minutes of stretching.
Measurable, the example of both is measured by time
Attainable - the example above is in my reach, it's a small amount of time everyday.
Realistic - I physically think that I can do this activity
Time bound - I am going to do this everyday
When you feel you have successfully mastered this SMART goal, you will know it's time to move on to a new one.
Last week I went over the components of fitness, let's do a little review.
Cardiovascular endurance, examples include walking swimming and biking. What activities become easier when we engage in cardiovascular endurance exercises? Walking, shopping, sightseeing, recreational and sport activities.
Muscular strength improves when we participate in resistive type exercises the target the upper and lower body. What will become easier? Climbing stairs, walking long distances, getting up from the chair or the floor, lifting and carrying objects
Flexibility improves by performing stretching exercises the target both the upper and lower body What will get easier? tying shoes, kneeling down to pick up objects from the floor, putting on overhead garments, combing hair
Balance and agility improves when we stay mindful of our movement, maintain good posture, and do specific exercises such as balancing on one foot heel to toe walking and aerobic dance. What activities will become easier? walking, negotiating curbs, making quick movements to avoid hazards, crossing the street, and answering the phone or door in a timely manner.
Body composition improves through a combination of adequate exercise and good nutritional habits. Why is it important? A healthy body composition decreases disease risk and functional capacity.
Always get clearance from your doctor before beginning any exercise program.
I'm here to answer any questions that you may have about functional fitness
Feel free to reach out if you have any questions!