Fitness Meets Function
By S. Kirk Walsh | 11/3/2005

For lots of us, working out is a way to improve muscle tone or to have a better figure. But it can also get you in better shape to handle everyday tasks, such as carrying groceries or lifting your toddler.

"Functional fitness has largely been ignored over the years," explains Cedric Bryant, PhD, chief exercise physiologist with the San Diego–based American Council on Exercise. "We tend to train muscles in an isolated fashion rather than an integrated one like real life." According to Bryant, functional fitness means building strength and fitness to tackle daily and recreational activities with less risk of injury.

The following exercises, designed by Bryant, can be done three or four times per week.

Warm-up
Cat–Camel
Get down on your hands and knees. Make sure your knees are under your hips, and your hands under your shoulders. Start with a neutral spine, inhale and begin to extend your spine by bringing your hips and tailbone up, following with your collarbone, chin and eyes. As you exhale, press in with the abdominals and flex your spine. Releasing your neck and head, begin to curve the spine fully. Do 8 to 12 repetitions.

Workout
Hip & Torso Rotation Stretch
Stand with your right side about 12 to 18 inches away from a wall. Assume a split-stance position, aligning the feet and knees in a single line, with feet pointing straight ahead. Maintain a neutral pelvis with your feet evenly balanced. With the right hand touching the wall for balance, rotate your torso away from the left hip, reaching the left arm up and over. Hold this position for 10 to 15 seconds. Repeat on other side. Activities: Stretches muscles for reaching.

Side Bridge
Lie on the floor on one side with knees bent 90 degrees. Support the upper body by keeping the elbow directly beneath the shoulder. Being careful not to let the top hip rotate forward, engage the abdominals and use the torso to lift the hips. Hold this position for 10 to 15 seconds, maintaining a neutral neck and spine. Variation: Extend the legs for increased intensity. Activities: Improves core strength for twisting and rotating.

Seated Cross-Lift
Use a five-pound bag of sugar or flour for this exercise. Sit on the front edge of a chair with your feet on the floor. Hold the bag of sugar in your hands, arms extending toward floor on the left side of your body near your hip. Sweep both arms up and across the chest to above the right shoulder, elbows slightly bent. Then pull the bag of sugar down and back to the outside of the left hip. Do 8 to 12 repetitions. Switch sides for second set. Activities: Improves shoulder strength for lifting.

Squat & Lift
Use a laundry basket or a bag of groceries for this exercise. Stand, placing the basket or bag in front of you. Squat down, pick up the basket, lifting it to belly-button height, and pivot on your left foot. Turn your torso to the left, extend your arms out, and place the basket on the ground or a nearby chair or table. Count for one and then pick up the object again and return to center squat position. Repeat on right side. Do 8 to 12 repetitions. Activities: Improves strength and flexibility for lifting and bending.

Cool-down
Runner's Stretch
Assume a runner's start position with the left knee on the floor, positioned directly behind the heel of the right foot. Align both feet and knees in a single line, pointing straight ahead. Slowly straighten the legs and raise your body to a stretch position while keeping the feet flat on the floor (keep both hands on the floor if possible). Hold for 20 to 30 seconds.


-- Edited by Colette at 18:34, 2006-01-27