why moving boxes counts as a workout: the power of Functional Exercise
hi friends! I am hoping this blog finds you well in the height of the spring season. while this month of April has been so busy, I am still finding time to slow down and enjoy the return of sunny days and bright floral blooms! in the midst of the busyness, I have found myself moving myself quite literally across county lines in preparation for a new apartment and job, post grad life! while scary and bittersweet, it is oh so exciting! all that being said, this week, I didn’t step foot in the gym. not once. no weights, no treadmill, no structured workout in sight. BUT I did carry 8 million bins and boxes out of my old apartment and up flights of stairs at my new one and ran back and forth to my car more times than I know. and your girl has been feeling it, but that means it’s WORK - that’s the beauty of functional exercise.
what is it?
unlike traditional workouts that focus on isolating one muscle group at a time, functional exercise is all about training movements that mirror real life. the American College of Sports Medicine describes it well when they state that functional exercise is “focusing on activities requiring multidirectional movements and the simultaneous coordination of a variety of muscle groups,” and that it “may prevent some of these injuries [work-related repetitive strain and cumulative trauma injuries] and provide a stronger base of conditioning for undertaking various life and recreational activities” (Roy, 2014). functional exercise also can “help minimize declines in strength, coordination, balance, and many other functional attributes associated with aging” (Roy, 2014)!
as I carried my heavy boxes up the flights of stairs and lifting with my legs, I realized that those 30 minute sessions on the Stairmaster have treated me well: real life is what I train for!
here are some examples of functional exercise that you can do relatively anywhere:
Deadlifts (hello, lifting that box with good form!)
Farmer’s carries (walking with 6 bags of groceries when the elevator is broken)
Step-ups (again, the stairs!)
Push presses (lifting things up and over your head—um, my 50 pound rug?!)
why does it matter?
while functional exercise can help you get those gains and a snatched summer bod, but it isn’t just about aesthetics—making your life easier and preventing injury. this type of exercise teaches your body how to move efficiently and with purpose, so it’s much easier!
it’s okay for life to replace the gym
I often struggle with giving myself grace when I miss workouts, but this week reminded me that even when I can't stick to my usual workout schedule, my fitness and effort that I’ve put in over the last few months still shows up for me! by moving my body regularly and doing the above exercises, I had the strength and stamina to get the job done. I was just living my workout!
so remember if you're skipping the gym but hauling boxes, rearranging furniture, chasing your kids, or digging in the garden—you’re still moving and that counts for something!
happy living my friends… I pray you move through the world feeling capable, strong, and ready!
Roy, Brad A. Ph.D., FACSM, FACHE. FUNctional Exercise Training. ACSM's Health & Fitness Journal 18(3):p 3, May/June 2014. | DOI: 10.1249/FIT.0000000000000029
