You Don’t Start a New Exercise Program Running a Mile

Start gradually by building up your endurance. If you cannot walk continuously for 30 minutes without pain or discomfort, start walking or some other form of exercise such as cycling or swimming and continue for as long as you can do so without fatigue. Gradually increase your time until you can exercise continuously for 30 minutes without problems.

Also, try doing some simple stretching for flexibility. After you have been doing these activities for a few weeks, you can move on to Phase 2, which I will cover next.