One of the fears many of us have around aging is losing our independence due to a decrease in our mobility.
Liz Hilliard, a personal trainer and founder and creator of the Hilliard Studio Method, works primarily with women over 50 and has plenty to say on the topic. The Hilliard Studio Method combines Pilates with strength training to promote healthy aging and stability.
But why do we get so unstable as we age?
Hilliard explains that physiological changes we naturally go through as we age are often exacerbated by a sedentary lifestyle, leading to poor flexibility, stability and weakness.
The saying “use it or lose it” takes on new meaning as we age, but applies from even younger than you might expect.
“We begin to lose muscle mass around age 30, which can lead to a whole host of problems from increased body fat and weight gain, to sarcopenia or osteoporosis,” says Hilliard.
“By incorporating strength training, we not only build muscle and strength as we age, but also improve our bone density and maintain a healthy weight.
“Strengthening our muscles leads to better balance and support during daily activities and decreases our chances of injury from falls or accidents.”
To get you started with strength training, Hilliard’s shared her top three exercises for people in their 50s, 60s and beyond.
1. Push-up with single-leg crunch
Sets: 3 Reps: 8-10 each side
How to do it:
- Get on your hands and knees with your hands wider than shoulder-width apart. Lift your right leg behind you.
- Bend your elbows to lower until your chest is in line with your elbows, then push through your hands to straighten your arms.
- Bring your right knee toward your chest, then extend the right leg behind you again.
- To all your reps on one side, then switch sides.
Make it easier: Place the toes or knee of the raised leg back down when performing the push-up. Or if you’ve never done a push-up before and want to start with something a little simpler, Hilliard recommends beginning with a wall push-up.
2. Plank
Sets: 3 Time: 20-60sec
How to do it:
- Get on your hands and knees with your hands under your shoulders, then step your feet back one at a time so your body forms a straight line.
- Hold this position, starting with a 20-second hold and working up to 60 seconds or more over time.
Make it easier: Modify this move by placing your knees on the floor until you're strong enough to accomplish it with your legs straight.
3. Lunge
Sets: 3 Reps: 8-10 each side
How to do it:
- Stand with your feet shoulder-width apart, then take a big step forward and bend both knees to lower until your rear knee is just above the floor.
- Hold this position for 10 seconds.
- Push through your front foot to return to the start.
- Do all your reps on one side, then switch sides.
