I Got Into the Best Shape of My Life at 60 With Walking and These 6 Simple Routines

After 50, your body changes bigtime—and what you have to do to stay fit changes too. For me, in my early 50s during the onset of menopause, I was a certified Pilates trainer, and I was already doing my traditional Pilates workout daily—and yet I noticed an increase in belly fat and a decrease in overall strength in my body. What gives? I thought.

As an experiment, I hired a personal trainer to break this plateau and specifically asked him to try to bulk me up by using heavy weights. I was using myself as a guinea pig for my new concept of using heavier resistance paired with my Pilates training. I specifically needed to see how much weight it would take to bulk up my body. While every woman is different, most of us don’t have the amount of testosterone it takes to build large muscle mass. In my case, the very first thing I noticed using heavy weights was an immediate shrinking of my waist.

I had been teaching Pilates for several years which is 100% core centric but as soon as I picked up more resistance and incorporated it into my Pilates exercises, I not only saw my waist shrink but my arms and legs sculpt, my abs flatten, and my back cut.

At the same time, my daughter was getting married and wanted to see better results from what she was doing. I started combining the weight work with the Pilates work and my own program, Hilliard Studio Method, was born. I practiced the exercises on my clients, my daughter, and me and the results were noticeable almost immediately. Numerous guests at the wedding commented on our backs and arms and the rest is history!

While creating HSM, which combines heavier resistance with dumbbells, bands, weighted balls, and gliders with core-centric Pilates exercises, I noticed a significant decrease in belly fat and an overall strengthening and sculpting of my body all while in the throes of menopause. The other key change I made was adding more lean protein into my diet. Read on to see how you can incorporate these learnings into your life and get your best body after 50.

Eat Real Food

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Diet is an imperative part of the journey! What we eat is extremely important for overall health and longevity, and my motto is to eat real food and aim to consume one gram of protein per body weight to shed weight and see the results of your workout. Start the day with protein in your smoothie, enjoy eggs or egg whites with vegetables, add nuts and lean proteins to your salads, and combine complex whole carbohydrates like quinoa with your vegetables and lean protein for dinner. I eat whole fruits and avoid processed foods and sugars. I view food as fuel and try to remember that food is either medicine or poison for our bodies.

Me, I enjoy the Hilliard Studio Method Signature Smoothie. By starting my day with 27g of protein, I set myself up for success, fuel my body for my workout, stay satiated longer, and help my muscles repair and grow. I try to eat about 1 gram of protein for each pound of weight I carry. Since I weigh around 135 lbs., my goal each day is get around 130 to 135 grams of protein per day.

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Add Resistance Training to Your Workout Routine

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There is nothing more effective for toning and sculpting your body and strengthening your bones. It is literally the fountain of youth!

At the time I was developing HSM, strength training was associated with bulking. Many women were, and still are, afraid that adding weights to their workout will immediately make them “bigger”. What I found however was that weight training and compound exercises shaped my body in a slimmer, stronger way while also increasing my metabolism and improving my overall cardiovascular and bone health.

Move Your Body

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Take a walk, walk while you’re on a phone call, and get outside as often as possible. We require natural light to keep our moods and hormones in balance. Incorporate play into your daily routine whenever possible. Stand on one leg when you’re brushing your teeth and use your non-dominant hand. This not only helps with balance but engages your core muscles which are key to a healthy back and posture while challenging new pathways in our brains.

Exercise With a Friend or Group

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Whether you’re in a group class or on a walk with your friends, working out with others helps keep you accountable and keeps it fun! You’ll reap the benefit of both physical and mental health!

Related: I Lost 100 Pounds by Fasting and You Can Too

Here's Some Motivation!

Liz Hilliard

It's never too late and you’re never too old to get started! I started Hilliard Studio Method in my 50s and designed it so that it's doable for everyone no matter their age or fitness level. Your body can always get stronger. For the last 20 years my workout has had an incredible benefit to my overall health. I’m not genetically lucky. In my family heart disease, obesity, hypertension, diabetes, and osteoporosis traditionally strike at an early age. At 70 my VO2 max (an indication of overall health) is that of an elite athlete. I have a BMI of 19.5, excellent bone density, and cardiovascular health all due to my workout and good nutrition.

If you’re interested in longevity, graceful aging, and staying healthy as you age all of us need a workout that combines strength training, flexibility, and cardio. I strength train at HSM at least 4 times a week for my physical, emotional, and mental health. I just turned seventy and have never been stronger!

Do you spend hours scrolling through social media, dreaming about making changes but feeling stuck in an endless cycle of inaction? For many of us, the gap between wanting to transform our lives and actually doing it feels impossibly wide. Meet Sheroi Taylor, who turned her own social media addiction into a success story by taking one simple action: walking 15,000 steps every day. In just 30 days, she lost 10 pounds, but more importantly, she discovered a path to confidence and mental clarity that had eluded her for years. Read on to learn how this TikTok "bed rotter" turned walking enthusiast transformed her body and mindset—and how you can do the same without expensive equipment, complicated diets, or intense workout routines.

From Scrolling to Strolling: One Woman's Journey

"I went from bed rotting every day on TikTok for hours, doom scrolling, wasting my life away, wishing for better," Sheroi shares in her post, reflecting on her starting point. Like many of us stuck in the social media scroll cycle, she found herself spending hours consuming content about other people's transformations instead of creating her own. The turning point came when she decided to channel that same time into walking instead.

The Power of Walking for Weight Loss

"If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn," says Donald Hensrud, M.D. of Mayo Clinic.

This makes walking one of the most accessible ways to start losing weight, requiring no special equipment beyond comfortable shoes. Unlike intense workout programs that often lead to burnout, walking is sustainable and can be easily incorporated into your daily routine.

Rock Bottom to Rising Up

"I wish I could just play a movie in my head and show you guys the memories of me praying and crying and sliding down the wall, throwing up, wishing, and hoping for my life to change," Sheroi reveals about her lowest point before starting her walking journey. This emotional turning point became the catalyst for her transformation, pushing her to finally take action instead of just dreaming about change. She started with just getting outside, which turned into a daily commitment to the movement.

How Many Steps Do You Really Need?

"Even a few thousand steps a day can help you shed pounds if you're consistent." For optimal results, he recommends "walking 45 to 60 minutes a day, five or six days a week," Cedric Bryant, Ph.D., president and chief science officer of the American Council on Exercise, tells TODAY.

The good news is that these walks don't have to happen all at once—you can break them up throughout your day, making them easier to fit into your busy schedule.

The Scale Tells the Story

Starting at 183.2 pounds, Sheroi's dedication to walking 15,000 steps daily led to a significant milestone - exactly 10 pounds lost, bringing her to 173.2 pounds. This consistent drop in weight proved that her simple walking routine was creating real, measurable changes in her body. The steady progress helped maintain her motivation, showing that small daily actions can lead to significant results.

Visual Changes That Keep You Going

"Before, I just looked swollen and puffy and I had a mean double chin, and my stomach was bulging. I just looked inflamed and unhealthy," she admits. The transformation became visible to others, boosting her motivation further. Beyond the numbers on the scale, Sheroi noticed changes in how her clothes fit and how she carried herself, proving that the benefits of walking extend beyond just weight loss.

The Science Behind Step Counting

Bryant notes that "people can expect every thousand steps to burn about a hundred calories," helping explain Sheroi's impressive results over the month-long period. This simple math means that reaching 15,000 steps could burn approximately 1,500 calories daily. Combined with regular movement throughout the day, this creates a sustainable calorie deficit for weight loss.

Breaking Through Mental Barriers

"I have always been my biggest obstacle. I have always fought with myself this never-ending internal battle of just negative and doubt," Sheroi reveals about her mental struggles. Like many people trying to lose weight, she found that the mental hurdles were often bigger than the physical ones. Breaking through these barriers became possible when she focused on taking action rather than waiting for perfect motivation.

Walking for Mental Health

Bryant explains, "Walking can help relieve and manage stress and anxiety... I would tell people to really pay attention and focus on how walking makes them feel because I think that can serve as a great motivator." Research shows that walking outdoors can improve mood, reduce depression, and increase overall sense of well-being. These mental health benefits often become apparent before physical changes, providing early motivation to continue.

The Power of Daily Habits

"How you do one thing is how you do everything," Sheroi explains. Her consistency proved transformative in unexpected ways, affecting everything from her self-care routines to business ventures. The discipline she developed through daily walking began to influence other areas of her life, creating a positive ripple effect that extended far beyond fitness.

Maintaining Weight Loss Success

Dr. Hensrud emphasizes the long-term benefits: "Once you've lost weight, exercise is even more important. Regular physical activity helps keep the weight off. In fact, studies show that people who keep off weight they've lost over the long term get regular physical activity." This highlights why walking is such an effective tool - it's sustainable enough to become a lifelong habit.

Finding Your Tribe

"I'm actually building a community of people who are kind and supportive and so encouraging and just so beautiful," Sheroi shares enthusiastically. Her journey has inspired others to start their own walking routines, creating a ripple effect of positive change. The community aspect helps maintain accountability while providing support during both successes and setbacks.

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The Importance of Consistency

Bryant emphasizes what made Sheroi's approach successful: "The idea is to try to accumulate about 45 minutes to an hour of walking, which tends to correlate best with reasonable weight loss or better weight control." This focus on consistency over perfection allows for sustainable progress without the burnout that often comes with more intense exercise programs.

Adding Strength to Your Walking Routine

As Sheroi plans her next fitness goals, she aligns with expert recommendations. Dr. Hensrud advises: "Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits." This gradual progression from walking to strength training shows how one healthy habit can naturally lead to another.

Start Your Walking Journey Today

Dr. Hensrud offers practical advice for beginners: "If you're new to regular exercise, you may need to start out with short walks or walking at a light intensity. Then slowly work up to longer walks or more moderate or vigorous activity." This approach prevents overwhelm and injury while building sustainable habits. Remember, every expert walker started with a single step.

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Your Success Story Awaits

Sheroi's transformation proves that sometimes the simplest solutions are the most effective. Whether you're looking to lose weight, boost your mood, or build confidence, walking could be your first step toward change. You don't need expensive equipment or complicated plans - just comfortable shoes and the willingness to take that first step forward. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.