If you have got rid of this habit now, I will give you two suggestions. The first is to see Chinese medicine, and systematically recuperate the body until it is basically healthy. Second, actively participate in and insist on physical exercise. First, do aerobic exercise for a period of six months to one year, such as brisk walking, jogging, swimming, playing ball games and skipping rope. You can do a single exercise every day, or you can do it in sets for more than an hour every day. After one year, I began to do some anaerobic exercises to strengthen muscle groups and improve physical fitness. Anaerobic exercise is an equipment exercise. If possible, it is best to go to the gym and follow the guidance of the coach. Buy some household appliances and search some teaching videos online, which can save money. Stick to it for more than an hour every day. As long as you really stick to it, you can ensure that your ability will recover at least half in two years at most.

You must adjust your physical foundation before you start exercising, otherwise your body will be too weak to bear the exercise, which will cause injury.

Be sure to eat some food in moderation before exercise, and never exercise on an empty stomach. Two biscuits, a loaf of bread, a sausage, half a bowl of rice, an apple and a banana will do. Because exercise consumes a lot of sugar in the body, it may cause hypoglycemia if you exercise on an empty stomach, which is very dangerous. Carry a piece of sugar or a small bottle (tens of milliliters) of cola, sprite and other drinks with you when exercising. If you feel dizzy and weak, drink or eat sugar immediately.

These are the basics. You'd better consult some professionals before you start exercising. Don't lose heart, you must firmly believe that you can definitely exercise back! Come on, man.