Renew You Challenge: Strengthen your total body

This one simple move can help you feel stronger from head to toe.

Lou Schuler, CSCS
Mature couple watching the sunset

The Renew You Challenge is the newest health and wellness experience from Renew by UnitedHealthcare® to help inspire you to take charge of your well-being every day. Every weekday in October, we’re sharing new ideas to help build up your body, mind and spirit.


Getting and staying strong as you age is one of the best things you can do for yourself. Strength training helps prevent age-related muscle loss, notes the National Institute on Aging (NIA). It helps keep your bones strong. It also promotes better mobility, says the NIA, which in turn helps you stay on your feet. 

Regular strength training may even help those with mild cognitive impairment see improvements in key areas of brain health, suggests a 2020 study in the journal NeuroImage: Clinical. In the study, researchers from the University of Sydney also found that strength training helps protect parts of the brain that are affected by Alzheimer’s disease.

In other words, strength training is pretty important. 

Fortunately, you don’t need a complicated or lengthy routine to see the benefits. The key is to look for functional exercises — meaning more than one muscle group is called on to complete the exercise, and the exercise itself resembles the type of movements you do in everyday life.

Try This Today! The Sit to Stand 

The Sit to Stand is a perfect example of a functional total-body exercise. It uses all of the muscles in your lower body, plus it requires core stability. When you have the basic Sit to Stand down pat, you can challenge yourself by holding a weight as you go through the motion. 

First, make sure you have your doctor’s OK to exercise. Then, all you need to do is press play and follow along. This is such an important movement for older adults, that it’s good to practice it every day.



Try This 10-Minute Total-Body Strength Workout

Renew gives you the tools, tips and resources you need to start a fitness routine — including a series of Renew You Challenge Workouts from strength coach Lou Schuler. His 10-Minute Total-Body Strength Workout features the Sit to Stand, plus challenging variations and additional moves that are great for many fitness levels. To find them, sign into your plan website and go to Health & Wellness. Then type Renew You Challenge into the search bar. Not a member? Learn more here



A healthy lady on a walk
Schedule a free in-home checkup with HouseCalls

No travel. No crowded waiting rooms. UnitedHealthcare® HouseCalls comes to you for 1-on-1 personalized care. This is the attention you’ve been waiting for.

To learn more and confirm if you are eligible, call 1-800-934-0280, TTY 711, Monday to Friday, 8 a.m. – 8:30 p.m. ET, 5 a.m. – 5:30 p.m. PT. or click here.

Catch up with the Renew You Challenge:

Download your Renew You Challenge calendar

Day 1: Strengthen Your Core

Day 2: Eat More Real Food Today

Day 3: Do These 6 Important Health Checks

Day 4: Help Your Hips

Day 5: Reframe a Negative Thought

Day 6: Help Improve Your Posture

Day 7: Create a Wish List

Day 8: Check Your Heart Health in 60 Seconds

Day 9: Help Prevent Falls

Day 10: Give Your Brain a Workout

Day 11: Tone Your Upper Body

Day 12: Have a 10% Less Day

Day 13: Give Yourself a Massage