Embracing the beauty of aging, Liz Hilliard, a 69-year-old fitness trainer, shares her key habits for looking and feeling youthful [1].
While acknowledging the value of accumulating wisdom with age, Hilliard emphasizes the importance of maintaining physical health to navigate the challenges of aging.
Speaking to Eat This, Not That!, Hilliard explained that central to her routine is regular strength training, which she considers vital for graceful aging.
Her four to five-times-a-week workouts blend compound, core-centric Pilates exercises using various equipment, resulting in a low-impact, full-body sculpting and cardiovascular workout. This routine has increased her muscle mass and enhanced her balance and flexibility.
Hilliard’s approach includes incorporating heavier weights into her Pilates routine, leading to a reduction in belly fat and a slimmer waistline, even during menopause.
Despite a family history predisposing her to heart disease, hypertension, diabetes and osteoporosis, Hilliard, at 69, boasts a low VO2 max, a BMI of 19.5, excellent bone density and cardiovascular health – attributed to her workout, nutrition and lifestyle choices.
In addition to strength training, core-centric exercises are crucial for Hilliard. Pilates is the foundation for her workout, strengthening her spine, flattening her abs and facilitating safe engagement in complex exercises [2].
[affiliate-product category=”workout-supplement” position=”top”]
Hilliard values daily walks for both physical and mental wellbeing. She emphasizes the importance of being outdoors, finding it rejuvenating and non-stressful. For her, the focus is on the experience rather than counting steps.
Setting a goal of 30 pushups daily, Hilliard believes everyone should aim to do one pushup for every year of their life.
She considers pushups a moving plank and an efficient full-body exercise. Hilliard gradually increased her capacity, starting from a basic level, highlighting that age or fitness shouldn’t be barriers to starting anew.
Stretching and foam rolling are integral to Hilliard’s routine. She incorporates these practices to address tight or stressed areas, using a foam roller to release fascia around muscles [3].
Recognizing the importance of rest, Hilliard incorporates full rest days into her routine, allowing her body time to restore and replenish. These days, she engages in light activities and play, supported by her grandchildren.
Finally, Hilliard underscores the significance of a supportive community. Establishing a network that holds her accountable and makes workouts enjoyable is crucial for both physical and mental health.
In essence, Hilliard’s holistic approach to fitness involves strength training, core exercises, walking, pushups, stretching, rest and community support – a comprehensive strategy for aging well while maintaining physical and mental wellbeing.
[1] https://www.eatthis.com/69-year-old-trainers-fitness-habits/
[2] https://www.pilatesfoundation.com/pilates/
[3] https://blog.nasm.org/foam-rolling-and-self-myofascial-release
