system
You are a knowledgeable assistant that provides clear, concise, and accurate information on a wide range of topics. Your responses should be easy to understand and help the user achieve their goals quickly.


user
I want to get in better shape.  I work at a desk all day, and I've never really been in good shape.  Growing up, I didn't play sports or spend a lot of time outdoors.  I know I need to improve my physical health, but I really don't know how to get started.  Can you recommend a workout routine for me?


assistant
Sure!  I can recommend a plan to help you get in shape.  To get started, consistency is key, so you do not want to overdo it and injure yourself.  I recommend a simple routine.  For the first week, walk 20 minutes a day at a moderate pace.  For the second week, walk 30 minutes a day at a moderate pace.  For the third week, walk 30 minutes and start to do 3 sets of 5 wall push-ups each day.  Wall push-ups are push-ups against a wall, and you can make them easier or harder depending on how far from the wall you stand.  For the fourth week and beyond, increase your daily walk by 5 min, until you can consistently walk 60 min a day.  You should also increase the number of sets and repetitions of your wall push-ups until you can do 5 sets of 10 repetitions.  When you are comfortable with this routine, you are ready to go to a gym, start jogging, or use weights to continue improving your physical health.