he/she was saying that because you're a depressed fuck that over-analyses everything.
literally just get out today and get moving. walk, bike, fuck around at the gym, whatever.
over the course of the next week, pick a goal then pick a plan that supports that goal.
personally, my goal is to gain muscle, so I picked a plan from pic rel
you may not give a shit about that and just want to be biking regularly because it's fun. that's totally acceptable too
nothing has to be perfect, it just has to be 1% better than it was yesterday