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Exercises for Healthy Aging: Boost Your Strength and Fitness
As we age, it's important to prioritize our health and fitness to ensure we age gracefully. Contrary to popular belief, it's never too late to start a fitness routine. In fact, exercise is a requirement for healthy aging of both the body and mind. Liz Hilliard, a 69-year-old fitness trainer and the creator and owner of Hilliard Studio Method, emphasizes the significance of exercise in maintaining overall well-being as we age.
In this article, we will explore Liz Hilliard's go-to exercises for healthy aging. These exercises, which are Pilates-based and low-impact, focus on increasing strength while maintaining a healthy cardiovascular level. By incorporating these exercises into your fitness routine, you can enhance your strength, improve your posture, and promote overall wellness.
The Importance of Movement and Strength Training
Before we delve into the specific exercises, let's discuss the two key aspects of Liz Hilliard's fitness tips: movement and strength training. Hilliard advocates for staying active and incorporating movement into our daily lives. This can be achieved through activities such as walking. Walking not only helps keep us fit but also offers mental and physical therapy. It is even more beneficial if done in nature or with a friend, as it uplifts our mood and stimulates creativity.
In addition to regular movement, strength training is crucial for healthy aging. Engaging in strength training exercises four times a week helps build and maintain skeletal muscle strength. This type of exercise involves using load-bearing techniques that require our muscles to engage. Whether it's hand weights, resistance bands, or weighted balls, the goal is to tax and strengthen our skeletal muscles. By doing so, we enable our bodies to burn calories, maintain a healthy weight, and minimize the risk of accidents, such as falls and fractures.
Liz Hilliard's Go-To Exercises for Healthy Aging
Now that we understand the importance of movement and strength training, let's explore Liz Hilliard's recommended exercises for healthy aging. These exercises are designed to target different muscle groups while minimizing the impact on our joints. By incorporating them into our fitness routine, we can enhance our strength, flexibility, and overall physical well-being.
1. Planks
Planks are a classic exercise that effectively strengthen the entire core, resulting in improved spine strength and flatter abs. This exercise can be performed in two variations: on your forearms or with straight arms. Regardless of the variation you choose, it is essential to engage your core throughout the exercise. This helps maximize the benefits and prevent any strain on the lower back.
2. Pushups
Pushups are an excellent exercise for testing and improving overall body strength. If you're new to pushups, you can start by performing them against a wall. This version allows you to gradually build strength in your upper body and back while protecting your shoulders. As you progress, you can transition to full pushups with your legs straight or your knees on the ground. Pushups engage not only your upper body but also your core muscles, making them a highly effective compound exercise.
3. Bicep Curls with Squats
Combining bicep curls with squats is a great way to target multiple muscle groups simultaneously. This exercise can be performed using resistance bands or light hand weights. Start by standing tall with your core activated. As you bend both knees and press your hips back, imagine sitting in an imaginary chair. While performing the squat, bend your elbows to perform a bicep curl. This exercise effectively engages your biceps, quadriceps, and glutes, promoting overall strength and stability.
4. Rows
Rows are an effective exercise for targeting the muscles in your upper back. They can be performed using either resistance bands or hand weights. To start, stand with your core engaged and hinge your body forward at the waist, holding the weights or resistance bands. Bend your elbows, pulling them close to your side waist, and feel your back muscles engage and strengthen. For those using resistance bands, ensure you stand evenly on top of them to control the amount of resistance.
5. Triceps Dips
Triceps dips are an excellent exercise for sculpting and strengthening the muscles in the back of your arms. This exercise uses gravity as resistance and can be performed on the ground or using a stable surface, such as a chair or workout bench. To begin, sit on the ground with your hands facing forward and placed just behind you. Activate your core, lift your buttocks off the ground, and bend and extend your elbows. This movement targets your triceps, helping you achieve toned and defined arms.
6. Hip Lifts
Hip lifts primarily target the hamstrings, promoting strength and flexibility in the back of your legs. To perform this exercise, lie flat on the floor with your knees bent and feet under your knees. Engage your core and perform a slight pelvic tilt to lift your hips off the ground. While keeping your head and shoulders on the floor, lower and lift your hips. For an advanced variation, lift one leg in the air while keeping your hips level, focusing on one leg at a time. This exercise helps improve balance, stability, and overall lower body strength.
Conclusion
Incorporating exercise into our daily routine is crucial for healthy aging. Liz Hilliard, a seasoned fitness trainer, emphasizes the importance of movement and strength training in promoting overall well-being as we age. By following her go-to exercises, such as planks, pushups, bicep curls with squats, rows, triceps dips, and hip lifts, we can enhance our strength, improve posture, and maintain a healthy weight. These exercises, which are Pilates-based and low-impact, offer numerous benefits while minimizing the impact on our joints. Remember, it's never too late to start exercising and prioritize your health, regardless of your age.