Every exercise routine should encompass these four aspects of fitness:
- Flexibility/Proper Ranges of Motion
If one of these pillars of fitness is ignored by your program, then incorporate it as soon as possible. Specialization in any one of the aspects is fine as well, but not at the expense of the others.
Drink lots of water. Limit sugar. Get enough protein for your body type and goals. Eat fiber and your veggies.
Range of Motion/Flexibility
Proper range of motion through your joints and musculature is KEY for a healthy body. The overhead squat test is one of the best measures of this. Take a PVC pipe or a dowel, hold it overhead and see if you can squat down.
Get out of breath. The more you get out of breath during your workouts, the less that will happen in your daily life. It keeps your heart and lungs pumping efficiently. Run, bike, swim, do intervals, etc.
If there is no foundation of strength, the rest usually falls apart. Being strong also means being stable. There are muscles that are movers while others stabilize. Make sure you are exercising both, but first, build a great foundation of balance and stability.
If you want to live a long, healthy life, and be active and upright into your later years, the best way to do that is through a strength program. It is not as daunting a task as most will have you believe. Two to three days a week of lifting in the squat, deadlift, and press can go a long way to ensure maintenance of bone density, and long-term functionality.
Keep in mind these four aspects. I do believe nutrition is at the top of the chain, but never let the others fall by the wayside.