A simple exercise program can be as follows:
Start by walking for 30 minutes three times a week. This can be done at a local park, on a treadmill, or even around your neighborhood. Walking is a great way to improve your cardiovascular fitness and is easy on the joints.
After a few weeks of regular walking, try adding some jogging or running to your routine. Start by jogging or running for a few minutes at a time, and gradually increase the duration of your workouts over time.
In addition to cardiovascular exercise, it's important to include some strength training in your routine. This can be done with dumbbells, resistance bands, or even using your own body weight for resistance. Try doing a few sets of push-ups, squats, lunges, and other exercises that target your major muscle groups.
Lastly, make sure to include some stretching in your routine to improve flexibility and prevent injury. This can be done after your workouts, or even on days when you're not exercising.
Overall, the key to a successful exercise program is to find activities that you enjoy and that fit easily into your lifestyle, and to be consistent in following your plan. It's also important to listen to your body and make adjustments as needed to avoid overtraining or injury.