Marie Claire's health writers compile insights from leading longevity experts like Dr Mohammed Enayat, David Vaux, and Kate Rowe-Ham, outlining eight functional exercises—such as squats, farmer’s carry, and bird dog holds—that enhance muscle strength, balance, and mobility through targeted compound movements for improved healthspan and independence.
Key points
Farmers carry develops grip strength and balance via weighted carries to reduce fall risk.
Compound lower-body moves like squats and walking lunges engage multiple muscle groups, boosting strength and mobility.
Integrating mobility drills, balance holds, and short high-intensity intervals (e.g., jumping jacks) enhances cardiovascular resilience and neuromuscular coordination.
Q&A
What are longevity exercises?
How often should I perform these exercises?
Why focus on functional movements?
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Functional Movements for Longevity
Functional movements are exercises designed to mimic the everyday actions our bodies perform, such as lifting, squatting, pushing, pulling, and carrying. Unlike isolation exercises that target a single muscle group, functional movements involve multiple joints and muscles working together in coordinated patterns. This holistic approach to exercise supports not only strength development but also joint health, balance, and overall physical resilience—key factors in maintaining independence and quality of life as we age.
What Are Functional Movements?
Functional movements emphasize natural human motions and encourage proper body mechanics. They can be performed using bodyweight, free weights, resistance bands, or everyday objects. By engaging multiple muscle groups and joints simultaneously, functional exercises improve neuromuscular coordination and help prevent injuries in daily life. Examples include:
- Squats: Engages the quadriceps, hamstrings, glutes, and core. It replicates the action of standing up from a seated position and strengthens the lower body.
- Farmer’s Carry: Involves carrying weights in each hand while walking. This move challenges grip strength, core stability, and postural control.
- Walking Lunges: Works on balance and unilateral leg strength by stepping forward into a lunge and repeating in a walking pattern.
- Bird Dog: Performed on all fours, this exercise involves extending one arm and the opposite leg simultaneously, enhancing core stability and spine alignment.
- Glute Bridges: Targets the glutes and lower back muscles, supporting hip stability and reducing lower back pain.
How Functional Movements Support Longevity
As we age, maintaining muscle mass, joint mobility, and balance becomes increasingly important to delay frailty, prevent falls, and sustain overall health. Functional movements provide these benefits by:
- Preserving Lean Muscle: Engaging large muscle groups helps counteract age-related muscle loss (sarcopenia) and supports metabolic health.
- Enhancing Joint Mobility: Dynamic compound motions maintain range of motion in key joints like hips, shoulders, and spine, reducing stiffness.
- Improving Balance and Coordination: Weight shifts and unilateral exercises train the nervous system to react quickly and maintain stability.
- Boosting Cardiovascular Resilience: Incorporating short high-intensity bursts (e.g., jumping jacks) improves heart health, VO2 max, and vascular function.
- Supporting Immune Function: Regular movement stimulates circulation and muscle activity that are linked to better immune response and recovery.
Implementing a Longevity Routine
To integrate functional movements into your daily life:
- Start with a brief warm-up, such as light walking or gentle dynamic stretches.
- Choose 4–6 exercises that cover strength, balance, and mobility.
- Perform each exercise for 30–60 seconds or 10–15 reps, with minimal rest between movements.
- Adapt intensity by adding weights, increasing range of motion, or including short high-intensity intervals.
- Aim for at least 10 minutes of purposeful movement daily, or a more structured 20–30 minute session three times per week.
By focusing on functional exercises, you build the capacity to move well in everyday life, protect your joints, and preserve your independence. This approach lays a strong foundation for healthy aging and extends both lifespan and healthspan, ensuring you stay active and resilient for years to come.
