Final answer:
Start with moderate activity, build up to 150-300 minutes per week, and include muscle-strengthening exercises. Find enjoyable activities and ways to stay accountable. Consistent exercise improves various health aspects and reduces disease risks.
Step-by-step explanation:
The resistance training guidelines for non-exercisers or occasional exercisers emphasize the importance of starting with moderate physical activity and gradually increasing intensity and duration. Individuals who are new to exercise should aim to avoid an all-or-nothing approach and instead focus on accumulating at least 30 minutes of moderate activity each day, such as taking a walk. Gradually, they should work their way up to engaging in 150 to 300 minutes of moderate-intensity aerobic activity per week, as recommended by the 2018 Physical Activity Guidelines for Americans. It's also important to include muscle-strengthening activities at least two days per week to target all major muscle groups.
Practical strategies to assist in adhering to an exercise regimen include avoiding making excuses, splitting exercise into shorter sessions if necessary, choosing physical activities that are enjoyable, rewarding yourself for reaching small goals, and making oneself accountable by involving friends, family, or keeping an exercise log.
In summary, establishing and maintaining a consistent exercise routine that combines both aerobic and resistance training is essential for accruing the full range of health benefits associated with physical activity, which includes not only disease risk reduction but also improvements in cardiovascular and muscular fitness, bone density, and cognitive function.