Final answer:
Beginners should start with 10-15 minutes of moderate activity each day and work up to 30 minutes five days a week, while those following a moderate exercise program should aim for 150-300 minutes of moderate-intensity aerobic activity weekly, plus muscle-strengthening activities.
Step-by-step explanation:
For individuals who are just starting out with physical activity, the goal should be to avoid an all-or-nothing point of view. Starting with ten to 15 minutes of moderate activity each day, such as walking around the neighborhood, can be a good starting point. It's important to gradually increase the exercise time to achieve at least 30 minutes per day, aiming for a frequency of five days a week.
On the other hand, those with a moderate exercise program may already be comfortable with more frequent and longer workouts. The U.S. Department of Health and Human Services recommends adults do at least 150 minutes to 300 minutes a week of moderate-intensity aerobic activity, spread throughout the week, paired with muscle-strengthening activities on two or more days per week.
When increasing physical activity, it's also essential to reinforce positive behaviors with rewards and be kind to oneself. This mindset helps maintain consistency and promotes a healthier approach to fitness and well-being.