Final answer:
Initially, extremely obese or sedentary individuals may start with 10 to 15 minutes of moderate activity daily, working up to 30 minutes five days a week. Following the Physical Activity Guidelines, 150 to 300 minutes of moderate aerobic activity weekly, with muscle-strengthening activities, provides substantial health benefits.
Step-by-step explanation:
For extremely obese or sedentary individuals, starting with ten or 15 minutes of moderate activity each day is enough to begin seeing benefits. It's recommended to build up from there to at least 30 minutes of exercise per day, five days a week. This could include activities such as taking a walk, which is an accessible way to get started. Clinical studies emphasize the importance of starting slowly and avoiding an all-or-nothing approach to exercise.
Adhering to the 2018 Physical Activity Guidelines for Americans, moderate-intensity aerobic activity ranging from 150 to 300 minutes per week is advised. For additional health benefits and aiding in weight loss maintenance, engaging in physical activity beyond 300 minutes of moderate-intensity physical activity per week is recommended. This should be supplemented with muscle-strengthening activities on two or more days per week.
It's important for individuals to be kind to themselves and use positive reinforcement, such as rewards, when they achieve their exercise goals. This incremental approach to increasing exercise can also help improve various aspects of health, contributing to a reduced risk of chronic diseases and leading to improved overall well-being.