As always, great and clear writing.
For those just starting out, I thought I'd offer my latest deeply enjoyable workouts.
AEROBIC: Walking 30 minutes a day 7 days a week, given that the average American watches 3-4 hours of TV (whether old fashioned TV, cable or online), is possible for anybody, no matter how busy otherwise. And if you get a mini trampoline (you can get a quite decent one, Jump Sport or "Leaps and Rebounds", for under $200, and it will last for years, so it's a great investment), you can do it while watching TV.
RESISTANCE: There's an endless variety of resistance training exercises. This is a nice one in that it's whole body and can be done in about 15-20 minutes 5 days a week. You can do it while watching TV, so you have time for this too! The only equipment you need is a pull-up bar and a kettlebell - and you DEFINITELY should get at least one session with a certified kettlebell trainer before starting (if you're VERY careful and in good shape, you could watch on YouTube but it's SO much better if you have someone to watch you so you make sure you're not injuring yourself doing it)
SIMPLE SIX - you can buy the book or you can just learn the basics right here.
It's actually just 5 resistance training exercises, the 6th being walking (the author, Clinton Robbins, recommends "ruck sacking" - wearing a weighted knapsack while walking - but as with everything else to do with exercise, check with a certified trainer (NOT a doctor, as most doctors have NO training in exercise) to make sure it's ok for you.
THE 5 RESISTANCE EXERCISES
1. Goblet Squat (look it up on YouTube; it's VERY simple - you just hold the kettlebell at chest level while doing squats - MAKE SURE you have someone watch you to make SURE you're doing squats right or you can hurt your knees and/or back; I'm 70 and have worked with several physical trainers over the years to learn these things)
2. Pull up (you can get a pull up bar for about 30-40 dollars at any decent sporting goods store and it should fit in almost any doorway)
3. Push up
4. Press (pressing a kettlebell - one arm at a time, overhead)
5. Kettlebell swing
Here's the routine. You do 1 set of each, 10 repetitions makes one set.
Do it five days a week, and each day, you're going to choose ONE exercise do to 5 sets. Here's an example:
Monday: I'll do 1 set Goblet Squats, 1 set pull-ups 1 set goblet squats, 1 set pushups, 1 set goblet squats, 1 set wings.
Then Tues I do 5 sets of pull-ups alternating the same way with the other 4 exercises,
Wed, 5 sets of pushups, alternating with the others
Th: 5 sets of presses, alternating with the others
Fri: 5 sets of swings, alternating with the others. I especially LOVE the feel of kettlebell swings, so I usually do 20-30 at a time.
I also keep a light kettlebell by my desk (I work from home) and take breaks every hour or so to stand up and do some swings, or jump on the mini trampoline. These are usually totally improvised and sheer joy, dancing on the trampoline, just swinging for fun without counting. Feels REALLY REALLY good; more energy, clearer mind, calmer emotions, just joy.
Have fun: i'd love to hear how others are doing this.