Chapter 1: Understanding Functional Movement

Functional movement is essential for maintaining good health and promoting longevity, and it can be easily woven into your daily life. At its essence, functional movement focuses on preparing our bodies for better living. This form of movement integrates various aspects of physical fitness, including coordination, balance, strength, and flexibility.

While any form of exercise is beneficial, the goal is to enable our bodies to move freely and without pain for an extended time. Thus, we must learn to move in ways that align with our natural evolution by regularly engaging in functional movement.

The Importance of Functional Movement

Functional training centers around movements that enhance our everyday functionality. Our bodies are naturally designed to perform diverse movements, such as pushing, pulling, hinging, squatting, lunging, and rotating. Training these movements is crucial for keeping our muscles working as intended.

> “Your gym time should focus on strengthening and refining functional movement patterns that improve balance, symmetry, and stability, rather than just building endurance or competing for speed.” — Ben Greenfield, Beyond Training

1. Proper Movement is Essential

   Mastering how to move correctly is more vital than simply trying to increase muscle size or achieve a new personal record. Engaging in functional movement is key to ensuring our bodies can operate pain-free and effectively throughout life.

2. Combatting Age-Related Muscle Loss

   As we age, our muscle mass declines—a process known as sarcopenia—which typically begins around age 30. “After 30, we lose about six pounds of muscle mass every decade,” says Ben Greenfield. While this decline is a natural part of aging, consistent functional movement can help maintain our health and mobility.

3. Diverse Movements are Beneficial

   One of the best aspects of functional movement, especially practices like yoga, is that they encourage us to engage in motions that our bodies often miss in a sedentary world. Regularly moving our joints through their full range of motion not only prevents injuries but also promotes overall wellness. Traditional exercise routines can lead to muscle imbalances, which may result in pain or injury.

> “[Functional movement] enhances coordination, balance, and body awareness, helping to prevent unnecessary injuries.” — Self

4. Consistent Low-Level Activity is Vital

   “When we’re not eating or sleeping, we should engage in some form of physical activity,” notes Dr. Satchin Panda, The Circadian Code. Research indicates that individuals who sit for over six hours a day may face a significantly higher risk of mortality compared to those who sit less than three hours daily.

5. Natural Movements Are Essential

   Movements like squats, deadlifts, and other functional exercises are instinctual to us. “Toddlers naturally squat, hinge, push, and pull, just like elite athletes,” explains personal trainer Lalo Zuniga. These movements are fundamental to our daily existence.

How to Integrate Functional Movement

Functional movement is incredibly varied. Here are some primary movements to consider:

• Walking

  Walking is fundamental to human health, and aiming for at least 7,000 steps a day is ideal.

• Functional Strength Training

  Building strength through natural movements, such as squats and deadlifts, is crucial for longevity. While isolated exercises have their place, compound movements are more beneficial.

• Standing More

  Reducing sitting time is vital for health; prolonged sitting is detrimental.

• Mobility Work

  Regular mobility training ensures your joints remain flexible. Check out YouTube channels like Strength Side and Bodyweight Warrior for excellent routines.

• Grease the Groove

  A technique by Pavel Tsatsouline, this involves performing low-volume exercises multiple times throughout the day.

A sample functional movement routine might include:

• Daily 30-minute walk
• 45-minute movement session featuring a mix of yoga, mobility work, strength training, or recreational activities
• Morning yoga for 10-15 minutes
• Incorporating simple exercises like lunges or squats throughout the day

Functional movement can vary in intensity, from high-intensity interval training (HIIT) to gentle stretching. Adapt it to suit your needs and body.

Summary

The goal of functional movement is to maintain muscle function as intended. Incorporate functional movements into your existing exercise regimen by including exercises that involve pulling, pushing, squatting, hinging, and rotating. Strive for daily walking and choose to stand whenever possible.

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This video demonstrates five basic functional movements designed for seniors and the elderly, focusing on leg strength.

A beginner's guide to making your training more functional, focusing on natural movements that enhance everyday performance.