How do you keep muscles healthy?

Exercise:

1. Exercise for strength with heavy weights but with 20 to 30 repetitions.

2. Exercise for endurance and blood flow by running, biking, rowing, etc, for at least half an hour. An hour is better. This exercise is done correctly when your breathing rate increases, your pulse is over 120 bpm, you get a good sweat going, and it is done for a long enough time.

Warm up before exercising by stretching all the muscles you can for 10-15 minutes.

Cool down with exercise that is very easy for about 10 minutes.