Cardio exercise is important for a healthy heart and weight loss. Start by choosing an activity that you enjoy. The best exercise for you is one that you will actually do, not one you think you should do. Walking is a great place to start since you can do it anywhere, but you can try any activity that involves some type of continuous movement like cycling, swimming, running, aerobics, stair climbing etc.
Start with two or three days of your chosen activity a week with a rest day between workouts. Begin with a 5-10 minute warm up of light cardio to gradually increase your heart rate. Increase your pace and intensity slightly harder than comfortable and go as long as you comfortably can. You may only be able to exercise a few minutes at a time, but that will change quickly if you are consistent.
End each workout with a cool down of light cardio and stretch the muscles you’ve worked to relax and keep your muscles flexible. Each week increase your workout time by a few minutes until you can work out continuously for 30 minutes a session.
Don’t worry about distance or pace. For the first few weeks focus on showing up for your workouts and building time. You have plenty of time to work on your speed and distance. After 4-6 weeks, change your routine by adding another day of exercise, increasing your pace/intensity, adding a new activity and/or increasing the amount of time you exercise.