Start below your maximum
Choose a level you could repeat tomorrow. Walking, cycling, swimming, home-based movement and gym training can all work; the best option is one that suits your body, access and schedule.
Include strength
Muscle-strengthening work supports function and helps preserve lean tissue during weight loss. Begin with stable movements and manageable resistance, then progress repetitions, load or difficulty gradually.
Progress one variable at a time
Add a little time, distance, load or frequency—not all four at once. Stop and seek professional advice for chest pain, faintness, unusual shortness of breath or pain that is sharp or worsening.