Anti-ageing exercise routine: Liz Hilliard’s simple at-home sequence at 72

Ellen Kay • August 17, 2026 10:16

An anti-ageing exercise routine has been attracting attention among experts who emphasise how crucial muscular strength is for a long, active life. At 72, trainer Liz Hilliard says she is fitter than she was at 40, thanks to a straightforward series of exercises she does at home. The approach targets strength, balance, stability and mobility-key ingredients for protecting physical independence and sustaining quality of life over the years.

Why is muscular strength important after 60?

As we get older, muscle mass naturally declines, which can limit mobility and increase the likelihood of falls. Doing strength exercises regularly helps reduce these effects and supports better performance in day-to-day activities.

Beyond maintaining independence, building strength also supports joint health, improves balance and helps you hold a steadier posture. Together, these benefits make ageing feel healthier and more functional.

Which exercises are included in the anti-ageing exercise routine?

This plan brings together accessible movements that work multiple muscle groups at the same time. The aim is to strengthen the body evenly, without needing any specialist equipment.

Among the main exercises in the routine are:

Wall press-up, which strengthens the chest, arms, back and abdomen.
Chair squat, which boosts strength in the legs and glutes.
Calf raise, which is important for the ankles, knees and balance.

How can you improve balance and overall stability?

Balance relies on coordination between muscles, joints and the nervous system. Exercises that engage the core and the hip stabilisers help the body respond more effectively to everyday movements.

To see how to apply these cues safely, it is worth watching the video from @AurelioAlfieri, where he demonstrates an easy, practical sequence to strengthen the legs and help prevent falls in daily life.

How do you start an exercise routine to age healthily?

The key is to respect your body’s limits and perform each movement with control. Consistency tends to produce more noticeable results than occasional intense workouts.

By adding strength exercises to your weekly routine, you can help preserve muscle mass, improve mobility and feel more confident with everyday tasks. Small actions repeated over time can make a meaningful difference to physical health and quality of life as you age.