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A highly sedentary adult aged 18-64 should aim to gradually increase their physical activity levels to meet the recommended guidelines. According to the World Health Organization (WHO) and the Centers for Disease Control and Prevention (CDC), adults in this age range should:

1. Do at least 150-300 minutes of moderate-intensity aerobic physical activity (e.g., brisk walking) or at least 75-150 minutes of vigorous-intensity aerobic physical activity (e.g., jogging or running) per week, or an equivalent combination of both[1][3].
2. Engage in muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week[1][3].
3. Limit the amount of time spent being sedentary and replace sedentary time with physical activity of any intensity, including light intensity, for health benefits[3].

It's important to note that some physical activity is better than none, and adults who sit less and engage in any amount of moderate-to-vigorous intensity physical activity will gain health benefits[2]. As a highly sedentary adult, you should start with small, manageable increments of physical activity and gradually increase the duration, frequency, and intensity as your fitness level improves. It's also a good idea to consult with a healthcare professional before starting a new exercise program, especially if you have any medical conditions or concerns[5].

Citations:

[1] https://www.cdc.gov/physicalactivity/basics/age-chart.html

[2] https://www.cdc.gov/physicalactivity/basics/adults/index.htm

[3] https://www.who.int/news-room/fact-sheets/detail/physical-activity

[4] https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years

[5] https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/

[6] https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines

[7] https://www.ncbi.nlm.nih.gov/books/NBK305058/

[8] https://www.ncbi.nlm.nih.gov/books/NBK566046/

[9] https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf