/cloudfront-us-east-1.images.arcpublishing.com/pmn/P3CQISBZ4BCZ7JD3V4OQTQOUOU.jpg "Functional fitness: 3 strength moves to make lifting and carrying easier")
Believe it or not, going about your daily activities requires a lot of strength and stamina. Whether you’re carrying kids, lugging heavy grocery bags, or balancing a bulky laundry basket up the stairs, your muscles are always in motion.
And after a long day, it’s common to feel the physical effects of these repetitive movement patterns in the form of fatigue and pain. This is especially true if you don’t practice proper posture when lifting people or things.
” READ MORE: Stretching is key to your functional fitness, if you do it right
But what if you could make these daily exercises easier on your body? A safe solution to help lighten your workload is a weight training routine that strengthens the specific muscle groups that power your daily activities. Although many people tend to avoid weight training exercises altogether due to intimidation or fear that they’ll be hard on the joints, it may surprise you to learn that this form of training is exactly what you need to protect yourself from wear and tear injuries. .
Along the January, we have offered ways to improve your quality of life through functional fitness exercises. And since we all have loads to carry, we complete this series with training aimed at strengthening this everyday skill.
By using weights while walking in different ways, you can improve your coordination, strengthen the stabilizing muscles responsible for supporting and balancing your body, and increase your proprioception, a kind of “sixth sense” that allows you to move effortlessly.
If you normally use 10-pound dumbbells, go for something a little heavier, like 12-15 pounds. As you get stronger, increase the use of heavier weights or increase repetitions. If you get tired, stop to rest and resume when you’re ready. Don’t be fooled by the simplicity of these exercises. For these to be beneficial, it is vital to focus on form by moving slowly and concentrating on each step. That’s how:
Five Point Form Checker
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As you lift, rotate your hips, bend your knees, engage your core, keep your back flat, and hold the weights close to your body.
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Everything is stacked. The ears are on the collarbones, the shoulders on the hips, the hips on the knees. Tuck your chin in and look straight ahead.
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Have a firm grip when holding the weights.
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Take short steps and move slowly. Don’t lean forward while walking. Each step should be a foot apart or a little less.
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Keep your shoulders engaged to improve joint stability.
farmer’s walk
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Firmly hold a weight in each hand and let them rest at your sides. With your core engaged, walk forward for 20 counts (10 per leg).
waiter ride
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With a dumbbell in your right hand, lift it over your head so it’s just above your shoulder. Keep a slight bend in her elbow.
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Hold this form and walk forward for 20 counts. Switch sides and repeat.
carry suitcase
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Hold a weight in your right hand and rest it next to you. Slowly walk 20 counts forward with your core engaged and without leaning into the weight. Repeat on the opposite side.
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