Functional Training Improves Balance and Agility, Prevents Injury
May 2009
Each year, approximately 25 percent of hip fracture patients age 50 and older die from complications caused by a broken hip. If you fall or suddenly lose your balance, your body needs to react quickly. If your agility is waning, or if your reaction time isn’t what it used to be, then you may want to consider functional training.
Functional training can improve your body’s reactionary forces, allowing them to compensate for changes in your center of gravity. You’ll move more quickly and efficiently, reducing your risk of injury. Most fitness experts recommend functional training for greater ease in completing chores and other tasks of daily living as well as better performance in recreational hobbies such as tennis, golf or bowling.
Functional training involves exercises that promote core strength and stability while also improving balance and the capacity for dynamic movement. Such exercises are performed to mimic similar movements used in daily tasks and recreational sports.
Below are some functional training moves you can try at home. If your balance is less than ideal, you may need assistance. Always seek the advice of a doctor before starting a new exercise program.
Tip: Basic balance exercises can help you achieve greater equilibrium and can be done anywhere.
Try: Stand on one foot, time yourself for 30 to 60 seconds, then switch to the other foot. After mastering that, try the same thing with your eyes closed. Once you feel comfortable, move on to more challenging exercises such as this one:
One-legged arm exercises
Start standing on one leg, holding a dumbbell in each hand, elbows slightly bent and palms facing up. Curl the dumbbells to just above elbow height, focusing on contracting your biceps and contracting your abdominals throughout. Perform 12 to 15 reps. Then try another arm exercise, such as side lateral raises, while standing on the other leg. Start with light dumbbells in each hand, palms facing in. Raise the dumbbells to shoulder height, keeping your wrists facing downward. Then return to starting position. Perform 12 to 15 reps.
Tip: Any floor exercise can easily become functional if you perform it on a piece of equipment that challenges your balance such as a BOSU or balance disc. This simple modification will force your core muscles to work with the rest of your body.
Try: Balance squats
While standing on a BOSU or two balance discs, holding your abdominals tight, squat so that your body weight is centered over your heels. Contract your glutes as you return to the standing position. Perform 15 to 20 reps.
Tip: Performing two exercises simultaneously requires stability and improves coordination.
Try: Reverse lunge with front raise
With a light dumbbell in each hand, stand with feet shoulder-width apart and abdominals contracted throughout. Take a step back with your right leg while keeping your weight focused over your left heel. (Your left knee should not pass over your toes.) As you step back, raise the dumbbells in front of you to shoulder height, keeping palms facing down. Return to the starting position by pushing up through your left heel and returning the weights to your sides. Alternate legs for about 20 reps, or complete 10 using the same leg and then switch.
Tip: Any exercise that you would normally perform on all fours (for example, push-ups) can also be used for functional training. Simply place one hand on something unstable (such as a medicine ball or BOSU) for a greater challenge.
Try: Medicine ball push-ups
Place one hand on a medicine ball, the other flat on the floor. Kneel on the floor (or for a greater challenge, stay on your toes) and perform a basic push-up. Complete eight to 10 on one side and then switch. Focus on contracting your abdominals throughout.