THE NO-OUCH WORKOUT

If you strain or pull something when you lift a laundry basket or dig around in a low cabinet, these functional-fitness moves will strengthen the parts that need it so you can get through the day pain-free.

- BY ALYSSA JUNG

As we all get older, our hair color isn't the only thing that's not what it used to be. As the years pass, we naturally lose muscle mass and strength, our joints feel stiff, and our bone density can take a hit; this can leave us feeling a bit creaky or make it more difficult to perform tasks like vacuuming or even simply sitting in a car for a long drive. But that doesn't mean you have to resign yourself to feeling worn out or, worse, being in pain.

One way to stay active and avoid injury is to regularly perform workouts that include functional-fitness moves. “Aging is inevitable, but losing strength and mobility isn't,” says Claudette Sariya, NASM-CPT, a personal trainer and the founder of Year of You.

Functional-fitness exercises are ones that mimic the real-life movements that make up our everyday routines—for example, squatting to wipe up a spill, hoisting groceries, and reaching and pulling to get our clothes on. Strengthening the muscles, bones, and joints you rely upon to perform these actions will help improve your overall mobility and can aid in preventing injuries that could keep you from being able to do all that you wish to do.

“These types of exercises also enhance balance and coordination to help reduce the risk of falling, and strength training improves bone density so that if we do fall, the damage may not be as bad,” Sariya says.

This particular sequence is full of love: Sariya created this 20-minute, six-move routine to keep her mother, Viengdara Sariya, 62, a nurse for 35 years, going strong. Now she's sharing it with you so you can benefit too, no matter how you spend your days. Strive to incorporate the circuit into your workout at least once a week. You've got this!

EQUIPMENT NEEDED:

CHAIR, WALL, AND LIGHT TO MEDIUM DUMBBELLS