How functional training helps your walking


If we do not keep fit, functional ability will decrease with age and affect quality of life; there are certain exercises strengthen the muscles appropriate to everyday life.

Functional Training Walking

On the whole, this will involve posture control and the wherewithal to carry out such daily activities as bending, lifting, and carrying without undue stress.

Functional training needs to ‘mimic’ the muscles in their everyday actions, such as standing, walking, climbing and descending stairs, or rising from a chair unaided. There is also a need to offset osteoporosis by building bone mineral density, using weight-bearing exercise.

It is recommended that functional training should be started by the age of thirty-five, but starting at any age will give benefits.

Best practice

Functional Training Battle Rope

Battle Rope Exercise – good for back

By doing, multi-function exercises, such as press-up and squats, are a good solution to with your walking; thus, these two exercises alone will work the following parts of your body:

  • Erector Spinae
  • Gluteals
  • Pectorals
  • Deltoids
  • Abductors
  • Triceps
  • Adductors
  • Biceps
  • Quadriceps
  • Rhomboids
  • Gastrocnemius
  • Latissimus Dorsi

Prevention of later life pains

These exercises must be balanced to avoid injury and problems in later life. An unbalanced sternomastoid muscle, for example, could give rise to tension, migraines, and headaches.

With the rotators, these are often forgotten about, but training these muscles can be a real benefit to minimizing mobility problems in later life.

Stretching after exercise

To sum up, an appropriate stretching programme should always follow exercise, even walking. If we do not stretch on a daily basis, we lose all the ability to be flexible.

Should your hamstrings feel tight, then you are going suffer backache, which one of the most common causes of, causing the pelvis to tilt so that the normal curve in the back is lost. Tight pectorals can lead to ‘dowager’s hump’, often affecting the elderly.


For more information about walking club in your local area, why not visit your local community activities directory and join a walking club.


Blog post by Kathleen Turnbull: BA Hons BAWLA AoR FHT CNHC REPs