"And if you are overweight and sedentary DON'T RUN TO GET INTO SHAPE."

This. Many people aren't in good enough shape to run. And if they do run their form is often terrible.

There was a website years ago at WasWayFat.com about a guy that lost a ton of weight just stepping on an aerobic stair in his home.

Wayback machine has it: https://web.archive.org/web/20170710225625/http://www.wasway...