US health guidelines suggest adults get 150 to 300 minutes a week of moderate activity, like brisk walking, plus muscle-strengthening on 2 or more days. If you're starting from the couch, that's where you're headed, not where you start.
A beginner week
- Monday, Wednesday, Friday: a 30 to 45 minute full-body strength session.
- Most days: walk. Start wherever you are, even 10 minutes, and build toward 30.
- Saturday: a longer walk.
- Sunday: rest.
Pick the actual days and times now and put them in your phone like appointments. "I'll go when I have time" doesn't survive week two.
Add a little every week
Your body adapts to what you ask of it. Each week, add one thing: one more rep, a little more weight, or a few more minutes of walking. Small and steady beats big and sore.
Missed a day?
Skip it and do the next one. Don't try to make it up by doubling the next session. One missed day is nothing. Quitting because you missed one is the real problem.