At 71, I refuse to become a frail old lady. Here’s how I stay fit and strong

Most mornings I’m up before sunrise, rolling out my yoga mat while the Colorado mountains are still quiet. I’m an early riser and always start my day with movement.

At 71, I feel stronger and more alive than ever. Ageing doesn’t have to mean slowing down. We’re programmed to expect aches, pains and decline, but it’s not inevitable.

I’ve been teaching yoga for over 50 years, but it’s what I’ve learnt since turning 50 that’s transformed my body and health.

When my doctor told me that my bones were at risk if I continued doing yoga, it forced me to rethink how I trained. I strengthened my body and discovered it’s never too late to feel powerful, confident and full of energy.

Now I’m teaching other women how to be strong and flexible at any age, through my YouTube videos, retreats and Instagram account (@therglife_).

The power of yoga

I discovered yoga when I was at university in Los Angeles. The Bikram yoga studio in Beverly Hills was full of movie stars – it was so glamorous, but what I loved most was how I felt after class. Yoga gave me a sense of euphoria and a solace that I’d not found anywhere else.

After two years of daily practice, I trained with founder Bikram Choudhury to become the first hot yoga teacher and opened a Yoga College of India in Mexico City – the first outside the US. I’ve not stopped teaching since. In the 1990s, I created power yoga, a more challenging workout, and later moved to Vail, Colorado, where I taught elite athletes, including the Olympic bobsleigh team.

Yoga is one of life’s best-kept secrets – it connects you with your body’s physical needs and emotions. It’s carried me through every stage of life – grounding me during times of grief and chaos. I was orphaned at 12 and had carried the grief with me. Later, yoga helped me cope when my son was diagnosed with leukaemia, just after his fourth birthday. He’s now 43 and doing well.

As you age, yoga gives you freedom by protecting your balance and flexibility so you can pick up your grandchildren, travel and stay active without injury.

What I did to rebuild my body after 50

Being diagnosed with osteopenia and osteoporosis (moderate and severe bone loss) in my spine and hips was a real wake-up call at 51. I knew my age and slight build were risk factors (I’m 5ft 3in and weigh 7st 9lb) but I’d always been active, so it came as a shock.

I did use HRT until I turned 60, but I didn’t want to rely on medication, so I researched how to build strength naturally through exercise and diet. I began lifting heavier weights and adding high-impact exercises, such as skipping, jogging and jumping, to stimulate my bones. I even created my own method, pulse yoga, which involves holding light dumbbells and doing pulsing micro-movements in each pose, for extra strengthening and toning. Within months, I felt stronger – and I still do today.

The idea that older women should stop moving for fear of breaking bones is dangerous. Not using our bodies is what leads to frailty. We need to feel empowered, not frightened. I was told to avoid doing backbends, but I refused to feel weak or fearful. Now, I lift, I move, I ski, and I’ve never had a fracture.

What I eat at 71 to keep my bones and body strong

I’ve always eaten well but, after my diagnosis, I cut right back on sugar, caffeine and alcohol which can harm bone health, and focused on nourishing my body with a fresh, Mediterranean-style diet, rich in protein. I was determined not to get thin and frail.

Over the years, I’ve tried vegetarian and low-carb diets, but I believe that eating should be a pleasure, not restrictive. I move a lot, so I eat plenty to stay strong.

I start the day with a big glass of water, and a matcha or coffee. Around 10am, after my workout, I’ll have a good brunch – something savoury like eggs, avocado and vegetables. Sometimes, I’ll make a smoothie with fruit, microgreens, collagen powder and flaxseed to support bone health.

I eat dinner early, around 5pm – usually wild-caught fish, such as salmon or trout, or chicken, with lots of colourful veggies and salad. I love dark, leafy greens.

If I’m hiking, I’ll snack on nuts or trail mix, and I save alcohol for special occasions – a glass or wine or champagne.

How I work out now

I’m usually up by 6am and start the day with a hot yoga or Pilates class. I fell in love with Pilates about five years ago – it’s given me a core strength I never achieved with yoga.

Twice a week, I do an hour of weight training at the gym with a girlfriend who also has osteoporosis. We plan our workouts around the latest research on ageing and bone strength.

I’ll warm up with skipping and explosive jumps, then move on to pull-ups and barbell squats to load my bones. Grip strength is one of the best predictors of longevity, so I do 100kg kettlebell carries, sometimes walking backwards to challenge my balance.

I recently started slowly adding extra weight to my deadlifts and overhead presses to help load my spine.

In the afternoons, I hike the forest trail behind my house with my dachshund.

I live in a very active community so I’m not that unusual for my age here – everyone hikes and skis. When I went back to LA recently, the younger women looked beautiful, but they couldn’t keep up in exercise classes!

Rest and recovery are as important as training. I love sleep and make sure I get seven to eight hours a night, winding down with a bath and magnesium cream on my feet to relax my muscles.

How to create a routine that works

People often ask how I fit it all in. I make exercise a priority. I plan my workouts like appointments. On Sundays, I schedule the week ahead: weights, yoga, Pilates, walks.

Of course, there are days when I don’t feel like exercising, but I always feel better afterwards. I don’t allow myself excuses – movement has saved my life in so many ways, it’s non-negotiable.

Instead of saying “I can’t”, ask yourself “What can I do?” Once you start thinking of yourself as an active person, your body will respond. Aim to move every day, even if it’s just a 20-minute walk – there’s always something you can do.

Over my career, I’ve taught more than 15,000 yoga classes to people of every age and ability, and I’ve never seen anyone fail to improve. Your body just needs to be given a chance.

Why I’m not sitting around waiting for ‘the end’

We’re conditioned to limit ourselves as we age, but I’m determined to break that mould. I really believe that most of us are capable of far more than we realise.

Getting older is wonderful in so many ways. You find your voice and you’re no longer afraid to use it. You stop worrying about what others think and start living life on your own terms.

For me, that means focusing on wellness and surrounding myself with positive people. Talking endlessly about problems only makes them grow bigger – I prefer to focus on what I can do.

Having purpose keeps me vibrant. Teaching and running my women’s transformational retreats (The Labyrinth Summit) is deeply fulfilling – my goal is to build a community for women of all ages. I love to travel, to learn and spend time with friends. I don’t want to waste a single day.

Yoga and movement have been the foundation for it all – they keep me healthy, focused and able to do all the things I love.

Ageing doesn’t have to be a downhill slide. If you look after your body, it can be the most powerful, joyful time of your life, filled with freedom, wisdom and the confidence to make every day count.

Five yoga poses for beginners

These easy poses will help you build balance, strength and flexibility, says Argie Ligeros. If you have osteoporosis or other health concerns, consult your GP before trying any new form of exercise.

1. Forward bend (Uttanasana)

Benefits: improves flexibility and stretches the back of the body; boosts digestion; calms the mind

1. Stand with your feet together. Slightly bend your knees and fold your body forward, until your chest rests on your thighs.

2. Clasp the back of your heels or shins with your hands. Gently press your elbows towards each other and align your forearms with your lower legs.

3. Keeping your chest on your thighs, straighten your legs as much as possible. Lift your tailbone towards the sky. If possible, rest your forehead on your shins.

4. Keeping your eyes open, hold for 30 seconds.

2. Chair pose (Utkatasana)

Benefits: strengthens the thighs, lower back and muscles around the knees; improves balance; trains your body to stand up and sit down with ease

1. Stand with your feet shoulder-distance apart, feet parallel. Raise your arms out in front of you, at shoulder level, keeping shoulders down.

2. Point your tailbone to the back of the room and slowly bend your knees until your thighs are almost parallel to the floor. Keep your toes up, the balls of your feet on the floor and weight on your heels.

3. Curve your lower back and lift your torso so it’s as upright as possible. Keep your shoulders down, neck relaxed and lift your upper chest.

4. Hold for 30 seconds, then return to standing.

3. Tree pose (Vrksasana)

Benefits: improves balance; improves flexibility in the hips, knees and ankles

1. Stand on your left leg, keeping it straight. Once you feel balanced, raise your right foot to rest high on the front of your left thigh.

2. Turn the bottom of your right foot to face the front of the room. Bring your right knee in as close to the left knee as possible.

3. Keep your spine extending straight up, your pelvis slightly tilting forward, hips and shoulders even. Lift your ribs and spread them out.

4. Keeping your shoulders relaxed, bring your palms together in “prayer” position at your sternum.

5. Hold for 30 seconds or more if possible. Repeat on the other side.

4. Full locust pose (Salabhasana)

Benefits: strengthens and tones the back of the body; stimulates the abdominal organs

1. Lie on the floor, face down with your feet shoulder-distance apart. Bring your arms out to your sides, just behind your shoulders.

2. Raise as much of your body up off the floor as possible. Then, bring your arms and legs up off the floor.

3. Balance on the area between your lowest ribs and your hip bones. Contract throughout the back of the body.

4. Keeping your palms facing down, extend through your fingers and toes. See if you can raise your thighs off the floor.

5. Hold for 30 seconds. Gently release back down to the floor.

5. Child’s pose

Benefits: relaxes the back; improves flexibility in hips, knees and ankles

1. Kneel on the floor – you can keep your legs slightly apart if that’s more comfortable.

2. Slowly fold forwards until your forehead rests on the floor. Lie your arms back alongside your torso. Relax your shoulders.

3. Rest here for 30 seconds to a few minutes. Gently lift back up from your tailbone.

For more details about Argie’s retreats, visit rglife.co

‘Salutations: A Memoir’ by Argie Ligeros (MorphLit Press) is available on Amazon

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