The freshness of springtime may naturally compel you to turn over a new leaf and adopt some healthy habits, perhaps even considering a fitness program.

If you’re in your forties, fifties, sixties, or beyond and have never exercised consistently, though, getting started may feel intimidating.

Don’t let your enthusiasm get nipped in the bud. The pluses—including improving your muscle and bone health, reducing your risk for chronic diseases or combating their symptoms, and bettering your quality of life—may be well worth it. With these suggestions and the input of your doctor, you can develop a routine that will help you become less sedentary and unlock a healthier you.

Take it slow

Now that you’ve resolved to be more active, you might be tempted to blast full speed ahead (perhaps without even warming up; more on that later). However, be careful to pace yourself: if you do too much too soon, you may overwork your body or injure yourself. Getting into shape is more a marathon than a sprint; it’ll take time to build up your strength and endurance. Start with easier and shorter workouts, and as you become more fit and confident, you may work your way up to longer and more difficult ones.

For example, rather than immediately trying to tackle the recommended 150 minutes of moderate exercise weekly (e.g., thirty minutes a day, five days a week), begin with just ten to fifteen minutes daily. You could even break it up into workout “snacks” of only one to two minutes at a time, such as by getting up to walk around a little or do some calisthenics at the top of every hour.

Then each week, aim to lengthen your workout sessions by at least five minutes, continuing until you hit that advised amount. To help you stay motivated, set daily exercise goals and reward yourself once you reach them, whether by diving into a good book or listening to an entertaining podcast. Keep working at it, and you’ll be surprised at how much you’ll accomplish.

Pick activities you enjoy

Adopting a new fitness regimen can be challenging for anyone, but it’s especially so when you’re not accustomed to exercising. Finding activities you’re comfortable with should make it easier; any movement you like that gets your heart pumping counts. Just make sure to keep in mind any mobility or other limitations you may have. For instance, if you experience ankle, knee, or hip issues, focus on low-impact workouts like walking and swimming, which can be gentle on muscles and joints. Here are just a few beneficial aerobic activities you could work into your weekly routine:

• Doing a few side steps, lifting your arms as you would with jumping jacks
• Vigorously cleaning your house
• Trying a few seated calf raises or marching in place while watching TV
• Walking around the block or in the park, ideally with a friend
• Tending to your garden

Add weight-bearing exercises

In addition to aerobic activities, it’s important to incorporate weight-bearing exercises into your workouts to help slow bone and muscle loss as you age. You don’t need special equipment to target these areas—you can just use your body weight. Perhaps try performing several sit-to-stand movements or holding on to the back of a chair and lifting yourself up and down on your toes. As you grow stronger, do more repetitions of each exercise or add new ones to your routine. Other body-weight workouts you could mix in include squats, kneeling planks, and push-ups using a wall for support.

Always warm up and cool down

Once you’ve decided on your workout structure and activities, you’re ready to dive into your routine! However, make sure to first conduct a warm-up to prepare your body for movement; by loosening your muscles and stimulating blood flow, you can better prevent a strained muscle or other injury. A simple yet ideal session could involve performing a few seated stretches, including ones to loosen your arms, hamstrings, and shoulders, and walking in place for five minutes. Also consider doing some gentle stretching after your exercise to mitigate soreness the following day.

Don’t let your age hold you back—fitness still can become your thing! So lace up those walking shoes, don a swimsuit, or hop on your bicycle and enjoy a more active lifestyle. Your body will thank you for it.