Increases the thickness of muscles, bones, tendons, and the walls of the heart chambers.  Make it intense and brief, with at least three days of rest between muscle groups.  Do not neglect upper body, lower body, or core muscles.  Many sports and other activities increase strength.  If you are new to strength-training, hire a trainer.

Your strength workout need not last more than 

20 minutes, 2-3 times per week.

Increases the volume of the heart chambers.  Interval training, brief and intense every second or third day, provides best results.  Walking is one of the best endurance exercises you can do.  Bicycling, swimming, jogging, stair-climbing, hiking, and dancing are a few of the many fun aerobic activities that will increase endurance.

Your endurance workout need not last more than 

20 minutes, 2-3 times per week.

Stretching can be perfomed daily.  Yoga combined with foam rolling provides best results for both mind and body.  Take classes with a view to developing your own routine.  Other activities such as ballet, gymnastics, and tai chi will also increase flexibility.

Your flexibility workout need not last more than 

20 minutes, 3 times per week.