Final answer:
Individuals starting an exercise program should aim for a mix of moderate to vigorous aerobic and muscle-strengthening activities weekly. Starting with small, manageable bouts of exercise and gradually increasing the duration is recommended, as is finding enjoyable activities to ensure consistency.
Step-by-step explanation:
The recommended guidelines for individuals who are starting an exercise program include several evidence-based suggestions to improve health and reduce the risk of chronic diseases.
Adults are advised to move more and sit less throughout the day, understanding that some physical activity is better than none and provides health benefits.
A moderate exercise program should consist of at least 150 to 300 minutes per week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous-intensity aerobic activity, or an equivalent combination of both. It's also recommended to perform muscle-strengthening activities on two or more days per week to involve all major muscle groups.
To encourage consistency and enjoyment in physical activity, it is suggested to start with manageable increments of exercise like a 10 to 15-minute walk and gradually increase the duration.
Additionally, finding an activity that is enjoyable, rewarding oneself for achieved goals, and making oneself accountable by informing friends and family or by keeping an exercise log can be very helpful. The goal is to avoid an all-or-nothing mindset, find ways to incorporate physical activity into one's life despite a busy schedule, and to select activities that increase heart rate and engagement.