Final answer:
Beginners should start with 10 to 15 minutes of low intensity activities and incrementally increase to 30 minutes a day, five days a week, reaching the goal of 150 minutes of moderate-intensity aerobic activity weekly. Moderate exercisers may work towards 1 to 3 hours of moderate to high intensity exercise per day. It's important to start small to avoid burnout and gradually increase activity levels.
Step-by-step explanation:
For beginners, the approach to exercise should be gradual to build a consistent routine without feeling overwhelmed. It's advised to start with low intensity activities for about 10 to 15 minutes a day and then increase to at least 30 minutes a day, five days a week. This is in line with the recommendations from the U.S. Department of Health and Human Services (HHS), which suggests adults should engage in 150 minutes of moderate-intensity aerobic activity per week. For moderate exercisers, the emphasis may shift towards an endurance program, which could range from 1 to 3 hours per day of moderate to high intensity exercise, depending on their goals and fitness levels.
It's crucial for everyone, irrespective of their fitness levels, to avoid an 'all-or-nothing' mindset. Even small amounts of physical activity can have substantial health benefits, and is certainly better than none. The Talk Test indicates that moderate activities are those during which a person could talk but not sing, thereby offering a simple method to gauge the intensity of an exercise session. As one's fitness improves, gradually increasing the exercise duration and frequency can lead to significant health benefits such as improved cardiovascular health, increased muscle strength, and better weight management.