Week 1: Getting started is all about baby steps, with an emphasis on steps. Right now, you just need to get off the couch and walk, preferably farther than to the beer fridge and back. If you're going from no physical activity at all, start with an easy 10- to 15-minute stroll the first day. Each day after, add another 5 to 10 minutes. By day six and seven, try to walk for a solid hour. If you're feeling winded, stop and smell the flowers before continuing.