How to Restore Functional Fitness With Simple Exercises
Last Updated on March 21, 2022 by lydiaf1963
Functional fitness is the ability to perform everyday tasks. For example, walking up and down stairs, or cooking a meal and cleaning up afterwards. All the things you’ve been able to do all your life until, eventually, you find you can’t.
This happened to me. Right before the covid lockdowns I was diagnosed with osteoarthritis in my right knee. During the lockdowns we went the comfort food and adult beverages route, like a lot of other people. I ended up weighing more than ever by the time it was over. As my weight and pain increased, my stamina decreased. My other joints decided to compete with my knee to see who could keep me up at night. Eventually I was sitting on a stool in order to prepare meals and wash dishes. Other household chores required rest afterwards.
It was scary and frustrating. No way did I want to live the rest of my life in pain. I was desperate for a change.
Restoring functional fitness means lifestyle changes
The first change was to my diet. I follow a protocol that’s not quite keto and not quite paleo. The emphasis is on eating lower carb, non inflammatory foods. I also do intermittent fasting. I get all my calories in one or two meals a day and only drink water or unsweetened tea outside my eating “window.” Between losing weight and fasting my pain has decreased dramatically. (Want to learn more? Watch Dr Jason Fung, Dr Eric Berg and Dr Ken Berry on YouTube and check out the resources they recommend.)
I started walking again to improve my stamina. I walk about two miles every day with longer trips of 5 miles or more at least once a week. This seems to work well for me. The constant pain is mostly gone although my body quickly lets me know when I overdo it.
To address my strength issues I started exercising regularly. I chose the plan in The Simple Six because it’s quick and it covers every major type of motion.
What Are The Simple Six Exercises?
The author, Clinton Dobbins, draws upon his years of experience to determine the six most important exercises for functional fitness. These include squatting, hinging from the waist, pushing from the chest, pushing overhead, pulling plus walking and/or running.
Makes sense, right? We go through those motions almost every day.
The book lays out an easy plan to do the exercises five days a week with an emphasis on a different exercise everyday. In other words, depending on the day, you’ll do five sets of the focus exercise and a single set of the others. At some point during the day, go for a 30 – 45 minute walk or jog. It’s completely do-able!
I do my Simple Six Mondays through Friday, alternating sets of the focus exercise with the others. In between sets I do light stretching. I’m finished in less than 20 minutes. Then I go for a walk. I’ve even made a chart so I can track my work. Download it here and use it as is or create your own chart using mine as inspiration. (this link opens a pdf file you can download)
Customize Your Simple Six to Suit Your Needs
The author likes kettlebells so his sets are built around them. Don’t worry if you don’t have any! You can use dumb bells, a band, or just your own body weight. When I first started my body weight was more than enough challenge. There are lots of alternative exercises listed in the book, too. For example: the pull exercise is a chin up. I don’t think I’ve EVER done a chin up. Instead I do bent over rows. Not to mention I can’t do a full pushup, but my on the knees pushups are pretty impressive!
The Simple Six is a program that will grow with your abilities. You can add more weight, change the exercise or slow the exercise down to increase the overall effort. For example, I started out with just my body weight then switched to bands. Now I use light dumbbells. When I’m strong enough to manage 5 complete sets of knee pushups on focus day, I’ll start doing traditional pushups. Eventually I’ll round out the Simple Six with a longer stretching section, just because stretching feels so darn good!
You Have Nothing to Lose Except Flab
The photo above shows the difference between this summer and last. I still have plenty of weight and inches to lose, but the vicious pain cycle is no longer interfering with my ability to live my normal life.
The weight loss is encouraging but it wasn’t until I added the Simple Six to my daily routine that I started to see a big improvement in lost inches (22″ all over in 8 weeks!), core strength and stamina. I no longer need a stool to prepare and clean up a meal. Steps no longer intimidate me. BONUS! I can see muscle definition in my legs, arms and shoulders.
Since the Simple Six works the largest muscle groups you’ll lose inches and improve your metabolism by building muscle. I’m reclaiming my body and my life with an eating plan that’s helping me lose weight in menopause and an exercise plan that’s improving my functional fitness.
You can purchase The Simple Six through my Amazon link. It’s also available through the Kindle Unlimited program where, for a monthly fee, you can “borrow” up to 10 books at a time and read for “free.” It’s a great way to discover new writers, new cuisines and crafts.
