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NancyLebovitz comments on Exercise isn't necessarily good for people - Less Wrong Discussion
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My take is that if exercise leaves you feeling cruddy or doesn't seem to do you any good, then you should consider the possibility that exercise really isn't helping you rather than you're doing it wrong. And if you stop, it's not because you're a bad person for not pushing yourself enough.
The studies mentioned in the lecture were mostly about cardio. It's possible that High Intensity Interval Training might do you better, or something subtle like Tai Chi, but the same caveat of looking for actual effects in your life applies.
I think this should probably read "if exercise leaves you feeling cruddy or doesn't seem to do you any good after 4-6 weeks of doing it." Exercise feels cruddy to everyone at the beginning when they're completely out of shape.
Also, I'd be shocked if low-intensity exercise (i.e. an hour-long walk) was harmful to anyone.
I said "leaves you feeling cruddy" for a reason. It's one thing to feel out of breath or whatever during exercise, and another to feel bad (not just sore muscles) hours later.
Maybe if exercise leaves you feeling cruddy you need to try changing the type of exercise first. Can't generalize from just one type. Personal anecdote: I never started to like running, despite trying repeatedly, but for the last half-year I'm doing HIIT (pretty much just squats and push-ups) every other day and enjoy it so far.