If you don't feel tired walking 10KM every day, you need to have strong cardiopulmonary endurance. If you exercise with this goal, it is most effective to keep your heart rate within 84%~94% of the maximum heart rate (220- age) when doing aerobic exercise. The most difficult thing now is actually this problem. Because of your present conditions, it is difficult to find a point that can combine a sport with the environment. At present, the outdoor temperature in your area is very cold, and you don't have any running experience before, so I strongly recommend that you don't run outdoors, so you can only exercise indoors.

If indoor sports can meet your needs of improving heart and lung endurance, as far as I know, only P90X and Insanity can meet your requirements. P90X is composed of various strength and aerobic courses, and the latter is the same, except that the latter has greater exercise intensity, which is a kind of exercise mode that needs a certain foundation. These two kinds of aerobics are composed of several courses corresponding to different fitness goals. You can choose a suitable course to exercise according to your own needs. But there is still a tricky problem, that is, you don't want too much noise, you can only choose the time. Try to exercise before dinner in the afternoon.

Flexibility exercise, my best advice to you is that you buy a book called "The Best Stretching Exercise" and exercise according to the contents in this book.

Strength training My advice to you is to use elastic rope. Self-respect and free bearing are not suitable for you now. There are many teaching videos on the internet to learn the strength training method of elastic rope.