According to WebMD, a good exercise program for beginners incorporates a blend of cardiovascular activity, strength conditioning and stretching. Cardiovascular activities, such as walking or jogging, are performed four to five times a week in 20-minute increments. Strength training is recommended twice a week.
WebMD suggests using a weight that can be used to comfortably perform eight to 12 repetitions of a particular exercise. Different muscle groups should be targeted for different days, and the same muscle group should not be addressed two days in a row. Stretching is important both before and after the workout although most of the stretching should be done following the workout.