Four secrets to longevity from a 70-year-old fitness trainer

People have been searching for the fountain of youth for centuries but it’s not about a magic pill or expensive infusion.

The number one thing we can do to increase our lifespan, fight against chronic diseases and live healthier and stronger lives is to move our bodies and we need to start this as soon as possible!

As we get older our bodies change, we tend to become more sedentary and lose muscle mass. To combat this, you need to begin introducing more movement along with resistance training into your life. The earlier you start this, the more reserve your body will have to be able to fight inflammation and remain strong and healthy into your 60s, 70s, 80s and beyond! 

Liz’s four secrets to longevity

At the age of 70, Liz Hilliard, the owner and creator of the Hilliard Studio Method is the prime example of what movement and strength training can do for health and longevity.

Liz started her exercise journey in her 50s and now at 70 years old she is a testament to what incorporating these simple changes into your workout and life can do. Here are Liz’s top four proven keys to longevity.

1) Incorporate movement into more of your day

Go on a walk daily even if it’s just around the block to clear your head and encourage more movement. Stand at your desk, computer or while on the phone, pace the room. Take the stairs before the elevator and opt to pick up your order rather than have it delivered. Find ways to balance on one leg while you are washing dishes or brushing your teeth. 

2) Add some form of resistance training to your workout

This can be something as simple as stopping to do push ups halfway through your walk or the use of resistance bands during your workout to build muscle mass and core strength. 

3) Eat more protein

For breakfast add clean protein to your smoothie, enjoy eggs or egg whites with vegetables. Add nuts and lean proteins to your salads and combine complex whole carbohydrates with your vegetables and lean protein for dinner. Eating processed foods can lead to inflammation and hinder the progress we make when we exercise.

4) Exercise with other people

Exercising with a group or even one other friend has dual benefits.  It helps to keep you accountable while also encouraging socialization and deep friendships, something many people tend to miss as they get older and a key ingredient to longevity!

Strength training can combat the decline of muscle mass

As we age, our muscle mass naturally declines, leading to decreased strength, mobility and independence. However, strength training combats this decline by preserving and even increasing muscle mass, enhancing bone density and improving our joint health.

Find out more about the Hilliard Studio Method.