 [ Symptoms ] how can older adults get started exercising [ Disease ] there is no need to try and make up for years of inactivity overnight in fact you could get injured or burn out by doing that instead start slowly and build up gradually if that means starting with just five minutes of walking then that is what you ought to do one helpful plan for getting started is the five minutes out five minutes back plan just like it sounds you walk out for five minutes turn around and walk back that is it 10 minutes of walking and off you go about your day if you feel ambitious you can do seven and a half or even 10 minutes out and back and add some stretching when you finish if you like one of the best ways to get motivated and stay that way is to set goals try setting a weekly exercise plan starting today for the week coming up write down what days of the week what time of day minutes of activity and the activity that you will do be as specific and realistic as possible and remember that it is not how much you do when you get started but that you simply get started keep setting and reviewing your goals weekly for at least three months that way you will be sure to stay on track and build exercise into your life as a habit