If you want a simple starter plan, and your doctor approves, I recommend you start doing two-by-two’s. That’s two twenty-minute weight-lifting-based workouts per week, and two twenty-minute cardiobased workout routines per week. In all the sessions, give about 75 percent of your full effort—meaning, be more intense than casual during your workouts. That’s just four sessions of intense exercise per week. On the other three days, you can walk briskly outside for twenty to forty-five minutes. Again, consult your doctor to see if this is a routine that is optimal for you. And work up to it. Don’t
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