Functional exercises improve muscle retention and balance in seniors

Functional exercises, such as chair squats, are highlighted as highly effective for maintaining health and autonomy in individuals over 60. Unlike walking, which is primarily aerobic and targets slow-twitch fibers, chair squats involve eccentric and concentric contractions against gravity. This process recruits Type II fast-twitch muscle fibers, which are most susceptible to loss during aging. Performing three sets of 10 repetitions can potentially reduce the risk of falls in seniors over 65 by 34% and help combat sarcopenia.

Complementing these specific movements, functional training focuses on integrated body patterns—such as squatting, pulling, and rotating—rather than isolating specific muscles. This approach improves motor coordination, core stability, and balance. By prioritizing multi-joint movements and core activation, functional training helps protect the spine, improves posture, and enhances the body's ability to perform daily tasks safely.