The next step is to determine your goals. You are less likely to become injured, sore or discouraged if you start out slowly. If you have unstable joints from injury or a condition such as arthritis, see your doctor to determine the optimal exercise program for you. In many cases, you can start by improving your muscle strength and joint range of motion first. Then build strength using light weights and exercising the weakest parts of your body.
Schedule exercise regularly.
For your fitness to improve, you need to exercise regularly. Try for a minimum of 30 minutes of low to moderately intense physical activity on most days of the week. Over time you may be able to build up to 30 to 60 minutes of accumulated moderate to vigorous exercise every day. But the greatest health benefits come from doing 30 minutes of any physical activity most days of the week. Any program needs to include all three fitness components strength training, flexibility and aerobic exercise.