Start Moving With Something Manageable

Choose an activity, not an identity

You do not need to decide that you are now a “fitness person.” You only need an answer to a smaller question: what kind of movement would you like to make room for? Walking, dancing, wheeling, or a suitable seated activity are possibilities, depending on your abilities.

Start where you are

The National Institute of Diabetes and Digestive and Kidney Diseases advises starting slowly and increasing activity gradually. If you have a health condition or disability that affects activity, ask a healthcare professional about suitable types and amounts. A general article cannot choose an individual exercise plan for you.

Put a small plan into words

Try this planning prompt: “On ___, after ___, I will try ___.” Add a backup that fits your circumstances, such as an indoor option when weather gets in the way. Decide what is realistic before adding a reminder to your calendar.

Know the broader direction

CDC guidance for adults describes a weekly goal of at least 150 minutes of moderate-intensity activity and muscle-strengthening activity on two days. This is a general target to work toward, not a requirement for your first session. Your starting point may be much smaller.

Review the fit

After trying your plan, ask what made it easy or awkward to arrange. Was the time inconvenient? Did you enjoy the activity? Change the plan to fit what you learned. The first useful result can simply be finding an activity you want to return to.