Functional Fitness And Nutrition

You don’t have to be a gym regular or marathon runner to stay fit. Functional fitness prepares your body for everyday activities, like when you walk the dog, stand from a chair or play with grandkids. When you pair practical movement with smart nutrition, you create a powerful foundation for long-term health.

“Functional fitness is about keeping people active, safe and strong,” said Holly Myles, NP, a nurse practitioner at Franciscan Physician Network Rensselaer Medical Center. “We train for life, not just a workout.”

What Is Functional Fitness?

Functional fitness focuses on movements that support daily life. Instead of working one muscle at a time, it builds balance, strength, coordination and flexibility together.

“Think about movements like when you squat, step, reach or lift. You use these skills every day,” she said. “If you work on balance, strength and mobility, you’re less likely to fall, and if you do fall, you’re more likely to recover well.”

Myles recommends these common exercises:

• Core work to stabilize your spine
• Lunges to simulate going up stairs
• Reach and twist to improve flexibility
• Squats that mimic standing from a chair
• Step-ups, pushing, pulling and carrying exercises

When Can You Start Functional Fitness?

Children can begin with basic body weight movements as early as age five. For adults, this kind of training prevents injury, builds strength and supports independence at any age.

“I like to call it practical fitness,” Myles said.

She recalled one patient who came in with osteopenia and wanted to build bone mass: “She walked into the gym and said, ‘I don’t want osteoporosis. I want to get ahead of it.’ That’s smart fitness.”

What Is The Best Kind Of Workout Program?

“The best program is the one you enjoy and will stick with,” Myles said. “It should fit your lifestyle, feel doable and bring you energy.”

If you dread it, you probably won’t do it. “Most people will not do a workout program if they don’t genuinely enjoy it, so I think it’s absolutely imperative to find one that you look forward to,” she said.

Consistency matters more than intensity. Even short, regular workouts make a difference.

What Are The Benefits Of Functional Fitness?

The biggest payoff? A better quality of life.

“In the U.S., we have a pandemic of obesity rates, hypertension, diabetes, high cholesterol, cancer and heart attacks,” said Myles. “To reverse this, people need to take action, but consistency is often the hardest part.”

Exercise also supports mental health.

“Studies show that movement can mimic a low-dose antidepressant,” she said. “It helps relieve anxiety and depression.”

Myles experienced this personally. “After three months of training, I had more energy for yard work,” she said. “It was a game-changer.”

Strength training and nutrition also protect against serious setbacks like hip fractures.

“A fall that leads to a hip fracture can trigger a dangerous spiral,” she said. “Many older adults never fully recover and may require long-term care.”

Functional fitness helps:

• Build strength, balance and endurance
• Delay the need for long-term care
• Improve or even reverse chronic conditions like diabetes or high blood pressure
• Prevent falls and fractures
• Support mental health and emotional well-being

What Are Functional Foods?

Functional foods go beyond filling you up. These whole, nutrient-rich foods support your body’s natural systems, everything from digestion and immunity to brain health.

“Think of functional foods as the opposite of processed snacks,” Myles said. “They’re fresh, simple and packed with benefits.”

Examples include:

• Protein sources like eggs, chicken and wild-caught salmon
• High-fiber vegetables like spinach, broccoli, asparagus and peppers
• Fruits such as berries, apples and tomatoes
• Healthy fats from avocados, olive oil, nuts and seeds
• Complex carbs like quinoa, oats, squash and sweet potatoes

These foods support heart health, reduce inflammation, lower cholesterol and help with blood sugar control.

“If a food has a long ingredient list or chemicals you can’t pronounce, it’s not a good choice,” she added. “Aim for whole foods or options with five ingredients or fewer.”

Why Functional Foods Matter

Functional foods are more than fuel; they support every system in the body. These nutrient-dense whole foods help:

• Aid digestion
• Boost immune function
• Improve energy, mood and sleep
• Manage blood sugar and weight
• Prevent disease
• Support brain and heart health

Choosing the right foods isn’t about restriction; it’s about fueling your body to feel and function better every day.

What Happens When We Prioritize Healthy Eating?

Myles has seen patients completely change their health by eating better and moving more. She’s seen:

• Better mobility and independence
• Improved mood and relationships
• Increased stamina and strength
• Reduced pain and inflammation
• Reversal of chronic conditions like Type 2 diabetes

“When people start to feel better physically, it spills into every part of their life,” she said. “They move more, they smile more. They show up differently, for themselves and for others.”

How Does Eating Out Affect Healthy Choices?

Eating out is quick and convenient, especially with busy schedules. But it often comes with high-calorie meals, fried foods and poor-quality oils.

“It helps to set a limit, like go out to eat just twice a week,” Myles said. One patient who relied on fast food for most meals turned her health and finances around by fixing meals at home.

How can you make better choices? Myles recommends you choose baked, grilled or broiled dishes, order lunch portions to reduce calories and cost, and pick meals with a protein, a veggie and a complex carb.

Movement Looks Different For Everyone

Whether you’re 30 or 80, you can benefit from functional fitness.

“Even something simple like standing up from a chair ten times without your hands is a great place to start,” she said. “It builds leg strength, core stability and confidence.”

Ready to move better, feel stronger and eat smarter? Franciscan Health offers wellness, nutrition and therapy services to help you build strength and prevent disease.