Final answer:
An obese individual should exercise at moderate intensity for approximately 1 hour per day. At least 150 to 300 minutes of moderate-intensity aerobic activity per week is recommended, with an incremental approach to building up exercise duration and frequency.
Step-by-step explanation:
An obese individual should aim to exercise at a moderate intensity for a duration of about 1 hour per day. According to the U.S. Department of Health and Human Services (HHS), adults should engage in at least 150 to 300 minutes of moderate-intensity aerobic activity per week, which is approximately 20 to 40 minutes a day, to obtain substantial health benefits. However, those seeking weight loss or weight maintenance may benefit from longer durations, such as 1 hour per day.
It is recommended to spread this exercise throughout the week, with muscle-strengthening activities involving all major muscle groups on 2 or more days per week. Even noncontinuous exercise totaling 30 minutes a day has been shown to significantly benefit cardiovascular health.
An incremental approach is suggested, starting with as little as 10 to 15 minutes per day and gradually building up to the recommended levels. Engaging in physical activity beyond 300 minutes per week can result in additional health benefits. It is important for individuals, especially those with obesity, to start at a comfortable level and progressively increase the duration and frequency of exercise to prevent injury and ensure long-term adherence to an active lifestyle.