Are You ‘Functionally Fit’?
It’s all about being in shape to live your life
The ‘Grandma lift’—Working with hand weights gives 65-year-old Christiane Torchia of Center Valley the muscle strength to play effortlessly with 1-year-old Alex.
The power golf swing—Hefting a 9-pound bar at the Healthy You Fitness Center is a potent upper-body strengthener for Curt Fehr of Allentown.
Let’s face it, exercise is not always fun. Who really enjoys working up a lather on the stair climber, or doing that 30th sit-up? You do it for the payoff: keeping your weight in check, looking good, and most important, being “functionally fit”—in shape to live your life.
Functional fitness means different things to different people. For a child, it means having the energy to run on the playground. For an avid golfer, it means being strong and flexible enough to be competitive on the course. For a warehouse worker, functional fitness makes heavy lifting possible. And for an elderly person, it can mean something as simple (and crucial) as being able to walk up stairs or get out of a chair.
“No matter what your age or condition, your life will benefit from regular exercise,” says family medicine physician and geriatrician Brooks Betts, D.O., of Lehigh Valley Hospital and Health Network. Here’s how functional fitness helps at various stages:
Childhood—“A normally active child is fit naturally,” says John Graham, director of Healthy You Fitness Centers. “But most kids and teens today don’t get enough unstructured physical activity.” Is your 10-year-old parked in front of the computer? Get him out running around—and using the equipment in your local park to build strength and balance.
“Children should be physically active every day,” Graham says. “It’s critical to preventing the excess weight that slows down so many kids. Research shows that inactivity plays a much bigger role in obesity than overeating.”
Adulthood—Fitness tends to be forgotten in the years of heavy family and work responsibilities. It’s a pity, because middle age is when exercise can have the greatest effect in preventing debilitating diseases later, Betts says. If your cholesterol, weight and blood pressure are creeping up now, get going with cardiovascular and muscle-toning activities.
Another common problem is a cranky back. “Four out of five adults have it to some degree,” Graham says, “and for many, it affects function. A lot of lower back pain comes from weak hamstrings and other lower-body muscles, plus lack of flexibility.”
Just like children, adults need activity every day. “You can work it into your schedule even if you travel,” Graham says. “Go up and down stairs in your hotel, do push-ups or crunches in your room.” If you’ve been inactive, talk to your doctor first, and consider professional help getting started so you don’t hurt yourself.
Older years—“Studies have proven that older adults who are sedentary don’t do as well in terms of quality or quantity of life,” Betts says. “Aerobic fitness and toned muscles improve your heart and lung function, allow you to get around freely and even boost your psychological state.” Most older adults are far from functionally fit. “The average person over 55 can’t lift a 15-pound bag of groceries,” Graham says. He works with many older exercisers, but says there’s plenty you can do right at home once you know how, such as arm curls with a couple of soup cans.
Health conditions—If you’re coping with heart disease, arthritis or other health problems, functional fitness becomes even more important. “The best medications are only temporary relievers,” Betts says. “Being in shape will ease the aches of arthritis, relieve shortness of breath related to heart disease, and improve mobility in those with neck or back pain.” Ask your doctor; there are specialized fitness programs for nearly all health conditions.
Want to Know More about how much activity you need or finding the right fitness program for you? Call 610-402-CARE.
Published from Healthy You Magazine, November-December 2008
This page last updated 10/23/08 01:30 PM
