Sadly all I did was not exercise

Sadly all I did was sleep.  I am going to learn how to follow an exercise plan.  Why did I just figure that out, I do not know.  Every time I seem to have a pain or a numbing feeling I feel like I am getting worse.  I am not healthy.  Therefore, I need to do my job.  I don't wish to try anymore.  I wish to just do it.  But where do I begin?