Let's be clear about one thing: Aging is incredibly beautiful. As we grow older, we accumulate a wealth of wisdom, experience, and memories. But looking and feeling younger than your age is a very common fitness goal, and for good reason. Keeping your body as healthy, flexible, and mobile as possible will help you cope with many of life's curveballs as you age. It also helps you continue to live the independent life you love. If you're looking to take a sip from the metaphorical “fountain of youth,” take a cue from the 69-year-old's inspiration. Liz HilliardOwner and creator of. hilliard studio method.Mr. Hilliard Eat this, not that! Her fitness routine to stay young.
Learn more about why this 69-year-old fitness trainer looks 25 years old. When you're done reading, be sure to check out “He Tried 4 Pairs of HOKA Sneakers, and One Pair Beats All the Others.”
strength training
If you want to age gracefully like Hilliard, it's important to commit to regular strength training. “Strength training is my top tip for aging gracefully and staying healthy and strong, both physically and mentally,” she reveals. “Four to five times a week, I use a combination of compound, core-focused, Pilates-based exercises using dumbbells, resistance bands, gliders, weighted balls, and gravity for a low-impact, full-body sculpting and cardiovascular workout. Working out not only helped me gain muscle mass as I got older, but it also improved my balance and flexibility.”
When Hilliard turned 50, she started incorporating heavier weights into her Pilates workouts and noticed that she lost belly fat and slimmed her waistline, even as she struggled through menopause. “For the past 19 years, my workouts have provided incredible benefits to my overall health,” she added. “I'm not genetically lucky. In my family, heart disease, high blood pressure, diabetes, and osteoporosis traditionally start early in life. At 69 years old, my VO2 max (an indicator of overall health) is I have a BMI of 1, which is as low as that of an elite athlete.''
Perform core-focused exercises
Another regular fitness habit Hilliard follows? Perform core-based exercises. “Exercise that focuses on the core” [are key] “It strengthens your spine, keeps you injury-free, and helps you maintain your 5-foot-9 height as you get older,” she said. “Pilates is my first love and the foundation of my workouts. A strong core not only strengthens your spine and flattens your abs, but also allows you to safely tackle even the most complex HSM exercises. can.”
Take a walk every day without counting your steps
A balanced fitness routine combines both strength training and cardio-based exercise, something Hilliard knows all too well. “Rain or shine, I love walking,” she says. “Being outside is mentally restorative and keeps your body moving in a healthy, stress-free way. Bonus points for walking with a friend or partner. Life feels so much lighter when you're on the go.” I feel like, oh, I'm not like that. Count my steps. Instead I count my blessings. ”
do push-ups
Hilliard sets a goal to complete at least 30 push-ups each day. “I believe we should all be able to do one push-up for every year we've lived,” she reveals. “I'm going to do 70 next month! Push-ups are basically a moving plank and are one of the most efficient full-body exercises we can do. Twenty years ago, I couldn't complete one.” So I got down on my knees and started working on completing the core one at a time until I was up to 30 per day. No matter your age or fitness level, you can get started. You’re never too old for that.”
stretching and foam rolling
Hilliard works on increasing the stretching in her Pilates workouts, but by stretching and providing extra stimulation to areas of the body that are particularly tight or stressed, Hilliard can help her body improve. We also set aside time to check. “I use a foam roller to loosen tight fascia around muscles and problem areas that need extra attention,” she says.
During a break
As with any successful fitness routine, you need to prioritize rest and recovery. “I take complete rest days and consider them an essential part of my fitness plan,” Hilliard explains. “Our bodies need time to recover and replenish, so I try to include some play on my days off, as well as a quick walk. Luckily, I'm happy to help. He has two ambitious grandchildren.”
Look at your support system
Last but not least, Hilliard emphasizes the importance of having a strong support system to lean on. “Establishing a community of support to not only stay responsible for your workouts but also keep them fun is essential, and I hope we all establish this habit,” she says. . “At the end of the day, physical health and mental health cannot be separated; one always influences the other.”
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Alexa Meraldo
Alexa is the Associate Editor of Mind + Body at Eat This, Not That!, where she oversees the M+B channel, bringing engaging fitness, wellness, and self-care topics to readers.Read more about Alexa
