Functional Fitness and Core Strengthing for a Purpose

We can all agree that it is important to be strong. We live in an era in which technology and machinery have replaced tasks that once required muscle, time and physical effort; we have washing machines, lawn mowers, tractors, cars, elevators, and chainsaws. We don't challenge our bones and muscles with functional, weight-bearing tasks during our daily life as often as we once did (this includes squatting down to use the toilet!). Manual laborers, fitness instructors, and professional athletes, among other occupations, are required to have a certain level of physical strength and movement. Unfortunately, many of these individuals often have extremely strong and overly-contracted muscles. Because their muscles cannot release and relax they are likely to experience muscle pain caused by sensory motor amnesia; they need to learn to relax their muscles before strengthening them any further. (In this Strong Core blog post I discuss what "the core" is and how excessive strengthening of the core can contribute to Sensory Motor Amnesia and muscle pain, thus inhibiting free and efficient movement.)

For many people, however, active movement isn't a required part of one's profession. You have a choice to either incorporate strength training and movement into your daily life, or not (and your decision will leave you with respective consequences). Motivation to move can be a big hurdle to overcome if you're not being paid to do it at work every day! The key is to make movement and strength training fun and purposeful.

Ask yourself: what do you want to be strong for? What is your motivation?

Do you want to be able to run a marathon? Climb a mountain? Bring your blood pressure down? Play with your children? Perhaps you want to just "be in shape." Think about what is important to you and what you want to accomplish. As Dan John, strength and conditioning coach, and author of Never Let Go, says,

"If it is important, do it every day. If it’s not important, don’t do it at all."

Do every day what you want to be able to do in the future. Work toward your strengthening goals by incorporating functional and enjoyable movement into your routine. If you want to be able to climb a mountain, ditch the treadmill and walk a mile through your neighborhood or in a local park to get you started. If you want to play on the ground with your children, practice getting up and down off the floor. Every. Day.

Most of my personal fitness goals focus on the long-term. My biggest goal is to be able to walk up and down the stairs briskly (unaided) as my 87-year-old mother still does, so I make a point to walk an incline (stairs, a hill, etc.) every day. I want to be able to squat to the ground, carry my own luggage or groceries, and play "tag" with my grandchildren in the playground. Some of my favorite strengthening and movement practices that help me to work towards my goals are: Exuberant AnimalNia, and hiking. These movements will keep me strong and strengthen my brain in the process.

Martha's Tips for Motivating Your Movement:

  1. Find your "purpose for moving." What is important to you?
  2. Do your Somatic exercises before and after your chosen strengthening routine. Your muscles need to "reboot" in order to be fully functional.
  3. Enjoy your new routine and keep moving! This takes strength. It also takes a belief that it's possible.
Now get up and move!