Why Functional Movement Matters At Every Age
By Annika Larsen, PT, DPT
You would be surprised how often people overlook the power of functional movement until it starts holding them back. Naturally as we evolve, we move differently or compensate which creates changes in our body. Compensations or lack of movement can lead to pain or difficulty with daily tasks. Learning how to alleviate said issues and getting back to being you is important. Whether you are a busy parent, a high school athlete, or someone in your seventies managing a few chronic conditions, the way you move matters. And learning how to move in a way that works for your schedule, ability, and time can change everything.
I’ve been working with an older patient who really shows how functional movement changes with life. When we started, our focus was pretty straightforward—helping him walk more safely, stand up from a chair, and move around his home without feeling unsteady. Over time, his needs shifted, so our sessions did too. We started working on things like shoulder mobility and strength to help with everyday things—like reaching into cabinets or getting dressed without pain.
He’s also on dialysis, which can leave him feeling wiped out. So on those days, we adjust. Sometimes the goal is just to maintain strength and prevent muscle loss. It’s not about hitting a perfect workout every time, but about keeping him independent and moving forward one small goal at a time.
What Functional Movement Really Means
Functional movement isn’t just about exercise. It’s about the quality of how you move through your day. For a teenager, it might mean jumping, running, or training for sports. For a parent, it could be carrying a child, loading groceries, or standing at the stove. And for older adults, it often comes down to preventing falls, moving around the home safely, and preserving independence.
A lot of my patients with Parkinson’s disease, for example, struggle with stiffness in the mornings. Getting out of bed can feel like a mountain to climb. So, we work on routines that help them stretch, activate their muscles, and manage pain before they even stand up. When they can start their day more comfortably, they’re more likely to keep moving, and that momentum carries through the rest of the day.
A Simple Way to Build Strength Every Day
One of my favorite things to teach patients is how to build strength without needing to carve out a whole hour for a workout. This idea came from a colleague who likes to call them his “Mr. Miyagi” exercises: small, repetitive movements that add up over time.
I tell my patients to do five sit- to- stands every time they sit down or stand up at home. Whether it’s going to the bathroom or getting up from the couch, those moments add up. It’s functional, it’s simple, and it’s a great way to build strength without having to think too hard about it. And for patients who tire easily, it becomes a way to monitor their own energy levels and decide when enough is enough.
Keeping Patients Safe During Therapy
For patients who’ve had falls or who are going through something challenging, it’s natural to feel nervous about therapy. Safety is always our top priority. Every patient is fitted with the right assistive device. We used devices like gait belts, and we have multiple safety layers in place—like chairs behind them, techs in front of them, and stable structures to hold onto, like our parallel bars or “the cage.”
We tailor the level of challenge based on where each patient is at. At first, that might mean holding on with both hands for balance. Over time, we work toward using one hand, then eventually none, always progressing at a safe pace. And most importantly, I remind my patients that I may be guiding the plan, but they are always in charge. I want them to feel empowered to speak up, whether they want to slow down or push harder.
It’s Never Too Late to Start Moving!
Movement isn’t just for the young, and it’s never too late to start. Whether you’re managing a chronic condition, recovering from a fall, or just trying to stay independent as you age, functional movement can help you live with more confidence and comfort.
To see how physical therapy can help you move and feel better, schedule a complimentary assessment today.