Final answer:
Begin a new exercise program with the goal to perform moderate-intensity aerobic exercise for at least 150 minutes per week, spread over several days, and work up to 300 minutes for additional health benefits. Start with shorter sessions and gradually increase to 30 minutes a day, five days a week.
Step-by-step explanation:
When beginning a new exercise program, the U.S. Department of Health and Human Services (HHS) recommends that adults should aim to perform aerobic exercise at moderate intensity for at least 150 minutes (2 hours and 30 minutes) per week, spread over several days. To optimize health benefits, exercise can be increased up to 300 minutes (5 hours) per week. Aerobic activities, where you can talk but not sing, include cycling, brisk walking, and swimming. Starting slowly and building up to these goals is advised for beginners.
It's important to avoid an all-or-nothing point of view and to gradually increase the amount of time you dedicate to physical activity. You can start with shorter sessions of 10 to 15 minutes of moderate activity each day and then progressively work up to at least 30 minutes a day, five days a week, aiming for daily consistency rather than a high volume of exercise on just a few days.