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Remember, always get medical clearance before starting an exercise programme!
When you start out exercising to lose weight, forget intensities, heart rates and training zones. Just get out there and move!
If you start by pushing yourself to the limit everyday, you may not last very long; so take a long term look at your goals. Start by just getting your body used to physical activities again. Do this 3 - 4 times a week but make sure that it does not make you too sore. As your body adjusts, you can start increasing frequency and intensity.
Frequency
During the first two weeks, exercise every second day and build up to most days. If you have not exercised in a long time, you may want to start with a 10 - 15 minute walk. Try and build up to 30 minutes, then start putting in bursts of short (about 100 metres) jogs. If you have trouble jogging, walk up hills or stairs to increase your heart rate.
What to wear
When you are first starting an exercise programme, the most important piece of clothing is your shoes. If they are too small, you wil get blisters. If they don't provide enough support, you may get knee, shin or ankle injuries. Be sure to get advice from the sales assistant when buying shoes. | 
