Be strong when it counts

Simple, functional moves that will give you the strength you need, every day

Use it or lose it – a refrain we often hear whether it’s to do with our brain cells or our muscles. Enter functional exercises – movements that train your muscles to work together and prepare them for daily tasks, as well as give you added strength. You can develop a leaner, more capable body with the five key functional movements on the following pages. Each type of exercise will make daily tasks easier while simultaneously toning trouble spots. “Anyone can do this,” says trainer Sarah Kusch, who created this routine. (You met her in our walking feature on page 68.)

Begin with Level 1 and work your way up to the more challenging modifications set out in Level 2 as you get stronger. Aim to do 2 sets of 10 reps of each movement 3 times a week. Do them anywhere, anytime throughout your day.

1. BEND & LIFT

These moves develop core stability, lower-body strength, and flexibility in the knees and ankles.

You need them for: squatting down to lift heavy items like bags of groceries, gardening tools or kids.

LEVEL 1

GOOD-MORNING BEND

Stand with feet shoulder-width apart, hands resting on hips. Keeping knees slightly bent and torso straight, slowly bend from hips until upper body is nearly parallel to floor, keeping back flat. Pause, then return to standing position. That’s 1 rep.

LEVEL 2

WIDE SQUAT WITH TAP

Stand with feet slightly wider than hipwidth apart, hands in front of chest, palms touching. Hinge at hips and bend knees, reaching down to touch floor between legs with 1 hand. Press weight into heels and straighten legs to return to starting position. Alternate hands with each rep.

2. SINGLE LEG These moves develop balance, core strength and hip flexibility.

You need them for:

climbing stairs, catching yourself before a fall, or balancing on one leg to reach down to the floor to grab a sock.

LEVEL 1

KNEE LIFT TO HIP EXTENSION

Stand with right hand on back of sturdy chair. Keeping torso upright, raise left knee until thigh is parallel to floor, knee bent 90 degrees, then extend left leg behind you. Complete set, then repeat on opposite side.

LEVEL 2

SINGLE-LEG DEADLIFT

Stand on right leg with right knee slightly bent. Without changing bend in knee, hinge at hips, and lower torso until it’s parallel to floor, extending left leg behind you at hip height. Pause, then return to starting position. Complete set, then repeat on opposite side.

3. ROTATIONAL These moves help develop flexibility as well as core stability to support the spine.

You need them for:

sweeping and raking leaves, looking over your shoulder when driving, or reaching across your body.

LEVEL 1

STANDING THORACIC ROTATION

Stand with feet hip-width apart, hands in front of chest with elbows bent, palms touching. Keeping hips still, rotate torso to left, extending left arm and directing gaze over left shoulder. Return to start and repeat on opposite side. That’s 1 rep.

LEVEL 2

STATIC SUMO SQUAT WITH THORACIC ROTATION

Stand with feet wider than hip-width apart, toes pointed slightly outward, hands in front of chest with elbows bent, palms touching. Squat, bending at hips and knees and ensuring knees point toward toes. Holding squat, keep hips still and rotate torso to left and reach left arm behind you at 45-degree angle, gazing over left shoulder. Return to start position and repeat rotation on other side. That’s 1 rep. Hold squat until all reps are done.

4. PULLING These moves help strengthen the back and improve posture.

You need them for:

pulling open a heavy door or dragging a rubbish bin to the curb.

LEVEL 1

STANDING T PULL

Stand with feet hip-width apart, arms extended in front of chest with palms touching. Slowly draw shoulder blades together, bringing arms out to sides so body forms T shape. Return to starting position.

LEVEL 2

BIRD DOG

Start on all fours, wrists under shoulders and knees under hips. Reach left arm forward and right leg back, keeping core engaged and lengthening spine. Hold, then contract shoulder blades and return to starting position. Repeat with opposite arm and leg. That’s 1 rep.

5. PUSHING

These moves work the chest, shoulders and triceps.

You need them for:

pushing a bi-fold door open or putting heavy boxes on a high shelf.

LEVEL 1

INCLINE SEATED CHEST PRESS

Sit at angle on chair, upper back supported by backrest, abs contracted. Hold hand weights (or water bottles) close to shoulders, palms facing forward. Press weights out in front of torso at 45-degree angle, then return to starting position.

LEVEL 2

WALL PUSH-UP

Place hands slightly more than shoulderwidth apart on wall. Walk feet back until upper body is at slight angle toward wall. On toes, keeping back and hips straight, bend elbows until face nears wall. Press back up, focusing on trying to push wall away.