Final answer:
A sedentary individual should start with manageable, moderate activities that are enjoyable, gradually building up to recommended activity levels and using tools such as accountability to friends or an exercise log for motivation.
Step-by-step explanation:
A sedentary person embarking on an exercise program should start with moderate activities and build up gradually. To begin, one can aim for moderate-intensity activities like walking, which can be broken down into short sessions throughout the day if necessary. Starting with 10 to 15 minutes a day and working up to 30 minutes most days of the week is advisable. Choosing enjoyable activities can significantly increase the likelihood of staying consistent. Accountability through friends, family, or an exercise log can also provide motivation. In addition, incorporating physical activity into daily routines such as taking stairs instead of elevators, and doing house or yard work can provide a practical way to stay active.
Building up to the Dietary Guidelines for Americans’ recommendation of 150 to 300 minutes of moderate-intensity aerobic activity per week, plus muscle-strengthening activities on 2 or more days per week is the goal for substantial health benefits. Staying positive and rewarding oneself for meeting even small exercise goals can also help maintain a new fitness regimen.