Live Longer Workout

The Live-Longer Workout

Do this workout at least 3 times a week:

Thirty minutes of any type of exercise is good for your health, but what you do with that time really makes a difference when it comes to protecting your heart. We asked Johnny Lee, MD, cardiologist and spokesperson for the American Heart Association, to map out the ideal routine. Big bonus: It'll also help you slim down and tone up.

Stretch (3 Minutes)

Stretching before you start any activity will help prevent an injury. Hold each stretch for 20 seconds. Read on for a few of Dr. Lee's favorites.

Stretch: Legs

Sit with your legs spread and reach hands to one foot. Hold, then reach toward your other foot.

Stretch: Back/Neck

Lie on your stomach with palms face down. Push your upper body up, arch your back and look up at the ceiling.

Stretch: Arms/Shoulders

Bring one arm across your chest, pulling it close to your body with the other. Hold, then switch arms.

Warm-Up (5 Minutes)

These moves get blood flowing to your muscles as well as build them up, which helps you burn more calories. For each, do 3 sets of 8 reps, then move to the next one.

Warm-Up: Couch Dip

Sit on the edge of the couch. Scoot off and bend elbows to 90 degrees as you lower down, then push back up.

Warm-Up: Sit-Up

Lie on your back with knees bent, arms crossed over chest. Sit up until your back is off the floor, then lower down.

Warm-Up: Half Push-Up

Get in push-up position with knees on floor. Lower down a few inches, then push back up.

Cardio (20 Minutes)

This is the most important part! You want to get your heart pumping to reach your target heart rate zone and stay there. (Calculate target heart rate.) Choose any activity you enjoy. Read on for a few suggestions.

Cardio: Walking

Bundle up and go for a brisk walk outside. (Bonus: Your body actually burns more calories when it's cold out.)

Cardio: Exer-Gaming

Have a Wii or Kinect in the house? Pop in a game that has a cardio component...