In the first week, try to be on the move for about 30-60 minutes each day, ie. while walking. It's called a one-hour walk every day. That is what I believe anyone can do, and it will be easiest for you to combine through another activity. Let's say you go to a pedestrian for work or you return to a pedestrian. Sounds unworkable, but give it a try.
Then try to intensify in the next week by applying a higher intensity activity for 3-4 days a week, for example, if you were walking, try running for 20-45 minutes. does not want to be in contiuity, you can at intervals.
First you walk a little (5 minutes) and then you run for 1-2 minutes, then you walk again for a few minutes, thus reducing the periods of walking and increasing the duration of the run until you reach a continuous run of 20 minutes or more.
Do not exercise immediately after a strong meal, this will reduce the flow of oxygen as well as nutrients to the muscles.
You always start your workout by warming up, ending by cooling off.
Follow the pulse, ie. heart rate and dose the intensity accordingly. And that means, if you are tired, for example, your sleepless pulse will be very high, which then means that you will not force yourself and force yourself into a strong activity, but will rest and be more fit for exercise next time. Begin listening to your body and adjusting to that inner feeling.
Gradually increase the intensity of your workout by extending the track or trying to reduce the amount of time required for the same distance.
