Functional Fitness: Moving Better for Everyday Life

By Erin Bennis, PT, DPT - Shore Center for Outpatient Rehabilitation
September is National Healthy Aging Month, the perfect reminder that staying active isn't just about adding years to your life - it's about adding life to your years. One of the best ways to do that is through functional fitness.

When you think of exercise, you might picture treadmills, weight racks, or intense workouts. But what if the most valuable "training" for older adults isn't about chasing a personal best, but about making daily life easier, safer, and more enjoyable?

That's exactly what functional fitness is all about. As a physical therapist at Shore Medical Center, I often tell my patients: the best exercises aren't the ones that just build muscle - they're the ones that make grocery shopping, gardening, playing with grandkids, or even getting out of bed feel effortless again.

Why Functional Fitness Matters
As we age, it's natural to lose some strength, balance, and flexibility. But this doesn't mean we have to give up independence or the activities we love. Functional fitness focuses on training movements - not just muscles - to help your body do what you ask of it every day.

Think of it as rehearsal for real life. Instead of a bicep curl for the sake of a stronger arm, you practice the kind of lift that helps you carry a bag of groceries without straining your back.

Fun & Practical Examples
Here are a few real-life movements and the exercises that can help you master them:

• Carrying groceries up the steps - Try: Farmer's carry. Hold a bag (start light!) in each hand and walk across the room with good posture. This builds grip strength, core stability, and balance.
• Getting out of a low chair (or off the couch) - Try: Sit-to-stand. Practice standing up from a sturdy chair without using your hands. Do 10 reps a day - it strengthens your legs and improves independence.
• Reaching into a high cabinet - Try: Wall angels. Stand with your back against a wall, slowly raise your arms overhead like making a goalpost, then return them down. Great for shoulder mobility and posture.
• Playing with the grandkids on the floor - Try: Half-kneel to stand. Practice moving from kneeling on one knee up to standing. This builds hip strength, flexibility, and confidence to get up and down safely.
• Preventing falls while gardening or walking outside - Try: Single-leg balance. Stand near a counter, lift one foot, and balance for 10-15 seconds. Switch sides. Progress by closing your eyes or moving your arms. Balance training reduces fall risk and builds stability.

Making it Fun
Functional fitness doesn't have to feel like "exercise." Put on your favorite music and turn sit-to-stands into a dance break. Carry laundry baskets or grocery bags as part of your workout. Even playing catch in the yard builds coordination and reaction time.

A Partner in Your Progress
If you're not sure where to start - especially if you have arthritis, joint pain, or another chronic condition - a physical therapist can tailor safe, effective movements for you. At Shore Medical Center, we love helping people rediscover the joy of moving with confidence.

This National Healthy Aging Month, remember: functional fitness isn't about preparing for a marathon, it's about preparing for your life. Every rep, every stretch, every little bit of balance work adds up to more freedom, more safety, and more fun.

So the next time you bend down to tie your shoes or lift a laundry basket, think of it as part of your "workout." With functional fitness, life itself is your gym.

The Shore Center for Outpatient Rehabilitation is located at 710 Centre Street, 1st floor, in Somers Point, across from Shore Medical Center. The center is open Monday through Friday, with close, convenient, and free parking available just steps from the front door. To learn more or schedule an appointment, call 609-653-3512.