Exercises that Helps You with Everyday Activities

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By strengthening the muscles in the same way you would need to use them for certain tasks, it reduces your risk of injury and increases your quality of life. You can go throughout your day without worrying about straining or pulling something.

According to fitness expert Brad Schoenfeld, functional fitness exists on a continuum. In his view, almost all exercise can be functional depending on the context, because in reality, increasing strength will inherently help you become more functional in daily life.

While increasing your overall strength will help you move better, combining strength training with exercises that mirror the movements of daily activities can provide an even more effective training regimen. It can also promote better balance, endurance, and flexibility. And who doesn’t want that, right?

Stationary lunge

In this split stance, you’ll again mimic the movement of getting up off the ground. Strengthening your quadriceps, as well as promoting mobility in your knee joints, is crucial for doing daily activities.


Split your stance, so your legs form a triangle with the ground.

Not moving your feet, lunge forward on your leading leg. When your leg forms a 90-degree angle with the ground, return to start.

Repeat 2 sets of 15 reps on each side.


Strengthen the muscles used to climb stairs with step-ups.


Stand with a bench or step in front of you — about one step away is good.

Step up onto the bench with your right foot, only tapping your left foot to the surface while keeping your weight in your right foot.

Step your left foot back down to the floor while keeping your right foot on the bench.

Complete 2 sets of 15 on each leg.

Single-leg lift

Improving your balance makes everything easier, even walking. It also helps prevent falls. Exercises that work one leg at a time force you to engage your core and work each side of your body separately.


Stand with your feet together and your hands on your hips.

With your weight in your left leg, hinge slightly forward at the hips while slowly raising your right leg straight back until it reaches a 45-degree angle.

Return to start. Repeat for 2 sets of 15 reps with your right leg, then switch.

Side Plank

Strengthening all parts of your core is key for functional fitness. Try a side plank to hit the obliques.


Start on your side, legs stacked on top of each other, arm bent at a 90-degree angle, and weight resting in your forearm. Extend your other arm up toward the ceiling. Your gaze should be there as well.

Using your obliques, pull your midsection up toward the ceiling as high as it will go and hold there until failure.

Turn to the other side and repeat. Complete 2 sets.

Downward-Facing Dog

This yoga move requires you to support your own body weight, a very useful tool for everyday life.


Start in a high plank position, weight in your hands and feet, and your body forming a straight line from head to toe.

Keep your hands, feet, and neck stationary and pike your hips up so your body forms a triangle with the ground.

Pause here for 10 seconds. Repeat 2 more times.

Single-leg deadlift

Deadlifts are effective because they hit many of the muscles in your legs at once while helping you master the hip hinge. Next time you go to pick something up off the ground, you’ll be happy deadlifts are a part of your routine.


Start with a dumbbell in each hand resting on your thighs.

With a slight bend in your right leg, hinge at the hips and lift your left leg back while keeping your back straight. The weights should slowly drop down in front of you, close to your body, as you go. Stop when you can no longer maintain your balance, or when your left leg is parallel to the ground.

Return to start and repeat for 15 reps. Complete the same on the other leg.

Lunge with bent-over row

Combining a lunge with a row requires an additional level of balance.


Hold a dumbbell in each hand and assume a lunge position.

Hinge forward at the waist to a 45-degree angle then row, pulling your elbows up and back. Release and return to start.

Complete 10 reps here, then switch your lunge and complete 10 more reps. Do 2 sets.

The takeaway

Functional fitness can help improve daily life by strengthening muscles to prepare them for everyday tasks and activities. Mostly using your body weight, this form of strength training is simple and safe for almost anyone.

If you have any injuries, you should consult a doctor before implementing this type of exercise.

Unlike other popular forms of strength training, such as CrossFit and bodybuilding.

Adults: If you’re looking for a safe and effective way to improve your daily life, functional fitness is for you. 🙂 🙂

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