The weekly guidelines for generally healthy people:

• Two to three days for strength training
• Aerobic activity at least five days at moderate intensity, or three days a week at high intensity
• A stretching routine at least two days a week

We don't have to become weaker and less mobile with age. Men and women can regain some muscle mass and stay strong enough. The key is strength training.

Strength training improves your economy of movement, meaning the amount of energy you use to do a task with less pain an...

The front-facing muscles, such as chest, abs, biceps, and quadriceps, should be strengthened and stretched because of how tight they become in our deskbound lives. Many people consider a 1:2 ratio of exercises.

• Exercise all the major muscles, including biceps, ca...

Just about every exercise you can do in a gym you can do at home.Exercises that don't require equipment include squats, chair dips, pushups, pullups, plank, lunges, burpees, and step-ups. Containers can be used for strength training.

Muscles can be built by performing a high number of reps...

Building and maintaining strength is essential at every age and very important after age 50. Older people who regularly strength-train can gain the benefits of a training regimen.

Exercise extends the period of physical independence. It sustains bone and countering the increased risk of os...

Many people sit for most of the day. As a result, the muscles in the front of our bodies - the hip flexors and chest muscles - become short and tight.

That shuts off signals to their corresponding anterior muscles - the glutes and upper back, and those muscles become weak.