Functional fitness: Exercising with everyday movements

Dr Lim teaching modified step-ups to a patient during a clinic consult. — Photos: Dr TIMOTHY CHENG

Functional fitness revolves around movements that you likely perform every day without even thinking about.

These movements include squatting, hinging, pushing, pulling and carrying – essential actions for daily life.

For example, think of standing up from a chair or carrying shopping bags around the mall.

These are variations of the squat and the farmer’s carry – exercise variations used in functional fitness.

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The core idea of functional fitness is to take the movements that are part of your everyday life and incorporate them into a fitness-training routine.

Movements are typically compound, meaning that they involve multiple muscle groups and joints.

This is different from traditional workouts that usually focus on specific muscles.

This kind of training not only helps build strength and endurance, but also improves your mobility and balance, which are crucial for day-to-day activities.

Benefits for body and mind

There are both physical and mental benefits to functional fitness.

> Physical benefits

Regular functional exercise improves overall body strength, enhances mobility and balance, and reduces the likelihood of injuries during daily activities.

It also helps reduce the risk of osteoporosis (i.e. reduced bone mineral density).

Osteoporosis is a serious disease, leading to hip fractures that have a death rate of 25% in the first year after a fracture.

The economic burden per hip fracture is estimated at a whopping RM30,000.

An often-neglected aspect of ageing is sarcopenia, which is the inevitable decline in muscle mass and strength with advancing age due to lack of resistance training, hormonal changes and improper nutrition.

By combating sarcopenia and osteoporosis through functional training, we can move towards a nation of healthy ageing, enabling lives of independence and dignity.

> Mental health benefits

Just like other forms of exercise, functional fitness programmes can help alleviate anxiety, boost mood, prevent cognitive decline and improve sleep.

Most sessions are conducted in group classes, creating camaraderie and a sense of community and belonging.

Functional fitness exercises are safe and easy enough for even children to do.

Safety first

Sometimes labelled as being “extreme”, dangerous and injury prone, functional fitness is actually the opposite, if done under the guidance of a responsible and knowledgeable coach or trainer.

Safety is a paramount concern in any exercise regimen, and functional fitness is no exception.

A 2020 study, led by Dr Cheng and published in the Orthopaedic Journal of Sports Medicine, highlights that when functional fitness exercises are performed with the proper technique and progression, they offer a balanced and effective way to train with minimal risk of injury.

The integration of multi-joint movements, which mimic everyday actions, helps distribute physical loads more evenly throughout the body.

This natural distribution reduces the strain on any one muscle or joint, lowering the chance of overuse injuries that can sometimes occur with more isolated training approaches.

Another key aspect of functional fitness safety is the emphasis on individualised training.

Whether you’re a beginner or an experienced athlete, working with knowledgeable trainers and starting at a level that matches your current capabilities is essential.

Many fitness centres now offer beginner-specific functional fitness classes that focus on form, balance and gradual progression to ensure participants build strength safely over time.

Adaptive programmes help individuals with different abilities modify movements to achieve the desired level of intensity.

By tailoring workouts to meet each person’s current capabilities, paired with the principle of progressive overload, functional fitness programmes create a safe and effective training platform for individuals of all levels.

For those who are really into functional fitness, they can test themselves by entering competitions like the Borneo Pangazou, which is one of Malaysia’s largest functional fitness competitions.

Getting started

Saying “I’ll become fit, then I’ll join a functional fitness class” is like saying “I’ll wait for my car to be clean before I start washing it”.

Starting a functional fitness routine doesn’t require previous experience.

You can begin with simple movements that mirror daily activities, like squats, lunges and light lifting, gradually increasing the intensity as your confidence and abilities grow.

Many gyms offer classes specifically designed for beginners, ensuring that everyone, regardless of their fitness level and physical capability, can participate safely and effectively.

In fact, since its arrival in Malaysia in the early 2000s, functional fitness has grown beyond just being a form of exercise; it’s a competitive sport for some.

Events like Functional Fitness/CrossFit competitions showcase the high intensity and variety of functional fitness in a sports setting.

Categories ranging from teenage to masters (seniors) ensure that the sport remains inclusive.

Two of the world’s largest functional fitness competitions would be the world championships by the International Functional Fitness Federation and the CrossFit Open, which culminates in the annual final challenge featuring the world’s fittest men and women.

Echoing daily movements

Functional fitness is more than just a way to exercise; it’s about preparing your body for the demands of real life and improving your overall quality of life through movement.

Dr Cheng teaches an octogenarian patient how to turn squatting into a structured exercise.

It isn’t just another workout trend; it’s a practical approach to staying fit and healthy that echoes the natural movements of daily life.

By incorporating squats, lifts, and carries – actions you perform every day – into a structured exercise routine, it prepares your body for real-world demands, enhancing strength, flexibility and balance.

This type of training not only safeguards against physical injuries, but also fosters mental well-being.

With options available for all fitness levels, from beginner to competitive athlete, anyone can start reaping the benefits.

Take the step today to make functional fitness an integral part of your lifestyle!

Dr Timothy Cheng is an orthopaedic surgeon and Orthopaedics Department head at Hospital Duchess of Kent, Sandakan, Sabah, as well as Borneo Pangazou event director. Dr Natalie Lim is a sports medicine specialist and lecturer at Universiti Malaya. For more information, email [e-mail]. The information provided is for educational and communication purposes only, and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this article. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.