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Exercise & Fitness For the Aging books:
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No. you got out of shape. Start an exercise program, even if it's just walking everyday. try reading younger Next year, great book for us old farts. they also have a couple of exercise books in the series.
I think others have given you great advice (warm ups, not increasing every.single.time). One resource I found useful when I was starting lifting regularly as an overweight 38F was The New Rules of Lifting for Life. Solid full-body programming (squat, hinge, single leg, push, pull) in each workout, but it also gives you progressions of movements for each of those. It's also got a good mobility sequence in it. If you do get it, I would grab a paperback copy... kindle version gets poor formatting reviews.
Treatment: Hannah Somatics - Lesson 7 - Improving Breathing
Book Chapter: Hannah Somatics - Lesson 7
There's research that movement is instrumental in overcoming depression. Exercise on the other hand can make things worse but movement, as in, wide varieties of comforting, comfortable, and/or exploratory movement, has been shown to be a massive help.
https://www.amazon.com/Move-Your-DNA-Movement-Expanded/dp/1943370109
I’ve taken some Somatic classes since spring earlier this year and I must say it’s a good way to connect with the body, calming down the stress system, and I’ve tried a lot of different treatments, programs during the years. It’s a mind-body practice.
Thomas Hannah has developed this technique from Feldenkrais practice. Here is his book
Martha Peterson is also very well known in this area and has released several books and DVD, there’s a lot on YouTube to watch as well.
New rules of lifting series is his best bet. He should get a pt to check out the bicep though
I'm a dancer so a foam roller is a necessity for not bulking up and staying mobile. I would look up "MELT method" and consider buying their book (https://www.amazon.com/MELT-Method-Breakthrough-Self-Treatment-Eliminate/dp/0062065351). This has helped so many people I know and is much gentler and deeper than just rolling about.
This book has a number of stretches and exercises in it, many of which you could easily learn and then a couple times a day you could get up from your chair and go through a couple.
https://www.amazon.com/Posture-Straight-Younger-Pounds-Thinner/dp/1931945624
I can't provide you with any references off the top of my head but I did this book recently and it might just be what you're looking for - http://smile.amazon.com/Neurogenesis-Diet-Lifestyle-Upgrade-Brain/dp/0986149209/ref=sr_1_1?ie=UTF8&qid=1460717018&sr=8-1&keywords=the+neurogenesis+diet+and+lifestyle
52M. This one book motivated me to get a 6 pack. Well.. Ok... maybe more of a 4 pack, but still. :-
When I'm 78 I still want to look like this guy