What Is Functional Exercise and How Can It Help Me Exercise For Active Aging?

The term functional exercise is both as complex and simple as it gets.
Exercise should help you be more functional in your life, that is, move in 360 degrees bending extending, rotating and laterally flexing while simultaneously stabilizing.
Creating an exercise program that mimics movements of daily living or sport alone is not enough.
Progression from flexibility to stability to mobility and isolation to integration ensure safety step-by-step.
That said, every exercise in some way shape or form is functional for someone at some point in his or her exercise program.
I've observed two trainers argue whether or not a wall squat is functional.
One claims yes it is, as it requires no equipment and complete stabilization of the core and large muscles.
The other argues that it isn't a position there's a need to gain strength in since we're all excellent at sitting already and in an isolation exercise there may be at most a gain of 10% strength above or below the angle held while we need strength through range of motion.
They're both right.
Trainers disagree about the validity of sit-ups vs.
planks for core exercise.
A plank isn't functional argues one, it's static, weight on fours limbs just holding against gravity and when do we otherwise do that? Another trainer defends plank as a foundation-building core exercise from which additional challenges will introduce leverage and rotation.
Again, both have a point.
For a 70-year old new to exercise and in need of strength training for her recent diagnosis of osteoporosis a stable strength-training environment provided by a machine leg press is functional.
Later in her program it will still be a part of strength training but she will move on and progress to greater challenges that relate more to other activities of daily living.
The leg press is functional if it helps her gain strength in the muscles that enhance her ability to rise from a chair.
Reducing the risk of Sarcopenia could be best approached with a comprehensive exercise program that includes introducing gradually heavier loads in a safe stable environment and exercises that move in all three planes and that introduce challenges to center of gravity and base of support.
The combination of the two makes a stronger program with greater benefits than any singular approach.
Higher velocity movements should be incorporated into training since function tends to improve more with rapid concentric movement as compared to slower movements.
At least some of the exercise either within each session or one session a week should include rapid concentric contraction (> 1 second).
Age related loss of muscle power exceeds that of muscle strength most likely owing to a disproportionate reduction in the size of Type II fibers.
Your daily activities of living benefit far more from Type II fibers.
How to add functional additions to your current exercises:

• Carry a moderate to heavy weight in one hand walking across the floor
• Squat holding a single dumbbell on one side
• Perform a chest press or row with just one arm
• Practice single leg sitting to a height you can manage control
• Vary stance in pressing and rowing exercises alternating forward leg