1) Go for a half hour brisk walk every day either before work or after. If you're not getting sweaty, you're not going fast enough!
2) Do one set of at least ten pushups every 1-2 days - push yourself to failure. Do more if you can.
Since you want to run, start with 1.6K (four times around around track) 2-3 times a week, and systematically add distance every week to build up to your goal. Don't stop if you get tired - just switch to walking until you get your breath back, then continue running.
If you have (or can get) access to a pool, lap swimming is a great form of exercise and maybe fun too. You need to exert yourself to see benefit though - do front crawl and kick continuously. Don't do the 70-yr old slo-mo crawl!
Apart from some basics like the walking and pushups, the key is to find some form of exercise that you actually enjoy so you keep doing it. Skiing is another winter possibility - you are never too old to learn (I'm 60 and only learnt a couple of years ago).
Don't bother with biking. It's plently of fun, but bikes are too efficient - IMO it's not a great form of exercise.
1) Go for a half hour brisk walk every day either before work or after. If you're not getting sweaty, you're not going fast enough!
2) Do one set of at least ten pushups every 1-2 days - push yourself to failure. Do more if you can.
Since you want to run, start with 1.6K (four times around around track) 2-3 times a week, and systematically add distance every week to build up to your goal. Don't stop if you get tired - just switch to walking until you get your breath back, then continue running.
If you have (or can get) access to a pool, lap swimming is a great form of exercise and maybe fun too. You need to exert yourself to see benefit though - do front crawl and kick continuously. Don't do the 70-yr old slo-mo crawl!
Apart from some basics like the walking and pushups, the key is to find some form of exercise that you actually enjoy so you keep doing it. Skiing is another winter possibility - you are never too old to learn (I'm 60 and only learnt a couple of years ago).
Don't bother with biking. It's plently of fun, but bikes are too efficient - IMO it's not a great form of exercise.