Strength Building

GRADUALLY WORK UP TO AT LEAST 90 MINUTES OF STRENGTH-BUILDING EXERCISES EACH WEEK.  Your RealAge is older because you spend less than 90 minutes a week doing strength-building exercises. Doing strength exercises, independent of your level of cardiovascular fitness, can make your RealAge younger. For motivation and ideas, build a personalized Fitness Plan here. ACTION PLAN: If you are not performing strength-building exercises, consult a certified personal trainer or qualified fitness consultant to help you start a safe and effective program. Work out three days per week on spaced days (e.g., Monday, Wednesday, and Friday). Before any exercise session stretch and warm up with activities such as running on a treadmill or riding a stationary bicycle. Stretch the muscles that you will be working on, holding the stretch under mild tension for 10 seconds. During each session, do at least 8 to 12 repetitions for each of the major muscle groups of the leg, trunk, arm, and shoulder.