I'm very sedentary - I work sitting at my desk all day and have never been to a gym in my life. When I try to start doing harder exercise, the next day I'm so sore that I can't keep going. What's the right way to start without giving up in the first few days?
The mistake almost everyone makes is going from zero to doing heavy exercise thinking it'll fix everything fast. Then it hurts way too much, you get discouraged and quit. You need to start slow for real, not the way you think is slow. Easy walks, like 15-20 minutes, two or three times a week. No rushing, and don't think it's too easy. Your body's been sedentary for a while and needs to adapt first.
Once you get into a walking rhythm without being sore the next day, that's when you can ramp it up a bit. Stretching at home works great if you work sitting down - do a simple routine in the morning or evening, like 5-10 minutes. When you feel better, start with light exercise, nothing like bench press or heavy squats. Some people like starting with YouTube videos or an app, which takes away the embarrassment of going to the gym as a beginner.
The secret is not having intense muscle soreness the next day. Light soreness goes away in a day or two, but soreness that keeps you from moving is a sign you overdid it. Increase intensity very gradually - a bit more each week. Consistency matters more than intensity. Two weeks of regular walking plus stretching already changes your overall energy levels quite a bit.
When I started moving around more, I discovered the secret is to really start slow, like 20-30 minute walks or really light exercises at home, and then gradually build up over weeks. That next-day soreness that leaves you paralyzed happens because your body isn't used to it, so if you push too hard right from the start it's basically guaranteed you'll quit. The best strategy is to stick with something easy (like 3-4 times a week) instead of a big effort that leaves you wrecked with pain. What kind of activity would interest you most - something outdoors, at home, or does it really depend on your routine?
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