You can’t stop getting older, but you can
stop or slow the aging process with a
simple exercise plan. That is the premise
of the book The RealAge® Workout by
Dr. Michael F. Roizen and Tracy Hafen.
The RealAge Workout
proposes a four-
phase plan.
Dumbbell chest fly:
Works the chest and front
of the shoulder muscles
PHASE 3 (DAYS 61– 90)
Increase your level of activity by adding eight
to 10 minutes of strength training of your
non-foundation muscles—chest, shoulders,
biceps, triceps and forearms—every other day,
alternating with foundation muscle training.
Kneeling stretch:
one of several
stretching
exercises for
after a walking
regimen
PHASE 2 (DAYS 31– 60)
Increase your level of activity by adding
seven to 10 minutes of strength training
of your foundation muscles every other
day to the half hour of walking. There are
seven groups of foundation muscles:
• Central abdominal muscles
• Lateral abdominal and rotator muscles
• Lower back muscles
• Buttocks, quadriceps and hamstring muscles
• Upper back muscles
• External rotators
• Internal rotators
As with walking, it is essential to start with
warming up, and the muscles should get 48
hours of rest in between workouts.
PHASE 4 (DAYS 91 ONWARD)
Increase your level of activity with 21 minutes
of stamina or aerobic exercises three times a
week (this is the minimal time for maximum
benefit, according to data collected). These
activities include jogging, stair climbing,
biking and swimming. They train your heart,
make arteries more flexible and bolster the
immune system.
PHASE 1 (DAYS 1– 30)
Walk 30 minutes every day—either all at once
or 10 minutes or more at a time. Walking is the
single best thing you can do for your health.
Start slowly to warm up: For a 30-year-old, start
with a one-minute warm-up; for a 40-year-old,
two minutes. Add a minute of warm-up for
each additional decade of age. Then, do a fast-
walking regiment—just fast enough so you
can’t hold a conversation. End the session
with stretching exercises for about two
to three minutes.
WARNING
You may feel stronger after 10 days of walking,
but that doesn’t mean you’re ready for phase
2. Check with a health-care professional
before moving from one phase to the next to
be sure you are ready. Warm up, stretch, rest
and eat properly.
For more information, read The RealAge®
Workout and visit www.realage.com
Dumbbell side raise:
exercises the front and
top of the shoulder,
as well as deltoid and
shoulder girdle muscles
Dumbbell squat:
targets front
and back of
thighs, and
buttocks
Sides-of-torso
stretch
