Almost nobody needs convincing that exercise helps. The gap is between knowing it and doing it, so spend your effort there.

Arrange to meet someone. A neighbour at the gate at eight, a friend expecting you, even an app counting a streak. Turning up for someone else is easier than turning up for yourself.

Clumsy is not a description you can work with. Balance, core strength, shifting your weight, big movements, small ones, catching a ball, keeping a beat: those you can look at one at a time.

A movement practice comes apart into pieces: the shapes, the breathing, the noticing. On a day when the whole thing is beyond you, take one piece.