By Mehmet C. Oz, MD, and Michael F. Roizen, MD

Adding lean muscle to your body — through strength training and cardiovascular activity — and limbering up your body with stretching can help burn fat, reduce stress, improve health, and decrease waist size, all without bulking you up to the size of a Miami condo.

And trust us, it doesn’t take that long to accomplish. Here’s what you need to do:

Every day

  • Walk. For 30 minutes. No matter what. No excuses. It doesn’t matter if you do this all at once or break it up into as many as three shorter sessions. The weather stinks? Just do this walking workout at home.

    Tally up your successes with this walking tracker.

  • Stretch. Once your body is warm (after walking, for instance), stretch for 5 minutes to help elongate your muscles.

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