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Contracting a muscle and stretching a muscle are two different things.
This might strike some as a silly clarification. Of course throwing a ball is different from doing a downward dog.
But how is it different? A muscle producing force is doing something very different, biologically, physically and chemically, than a muscle that is lengthened and held in place for seconds or minutes.
In an era where there are recommended dosages of activity, I propose a distinction between different types of movement. Producing force by pushing, pulling, throwing, jumping, pacing and hopping are activities that make muscles you use everyday more robust. Stretching your hamstring is not the same as jumping across a puddle.
In this context, I don’t think 30 mins of strength training thrice a week cuts it.
My rule of thumb: you need to bend and straighten your knees at least 50-60 times a week.
You need to bend, straighten and rotate your hips at least 50-60 times a week.
You need to bend, straighten and rotate your ankles at least 50-60 times a week.
You need to bend, straighten, rotate and swing your shoulders at least 50-60 times a week.
You need to bend, straighten and rotate your spine at least 50-60 times a week.
You need to bend and straighten your elbows at least 50-60 times a week.
All of the above needs to be done against some degree of resistance. There are groups like the scapulae and wrist that deserve just as much attention. And there’s overlap between different groups too. Bands, weights, sleds, your own bodyweight. Just give every joint in your body something to fight against a few times a week, so it can hold its own against Mother Nature over the course of decades.