The second step is to build muscle by lifting weights for 30 minutes a week. You can lift a dumbbell, a gallon of milk or your toddler...just start lifting! According to Dr. Oz, the average 30-year-old woman should be able to do 45 bent-leg push-ups (and five fewer every following decade of her life), and the average 30-year-old man should be able to do 35 regular pushups (and five fewer every following decade of his life).Watch beginner, intermediate and advanced workouts.
Everyone should strive to work up a sweat for about an hour a week, he says. "The number one predictor of how long you're going to live is how well you can exercise your heart," he says.
To avoid injury, stretch before any sort of workout. Dr. Oz likes to do yoga, but he says you can get the same benefits from stretches you learned in high school gym class.