Never do strenuous exercise after putting the net. I think the doctor warned you. To be on the safe side, jogging should last for a month or two. As for fitness, there are many kinds and it should not be suitable for strenuous exercise. I don't know your age and whether you are willing to do a traditional project like Tai Ji Chuan. In fact, it is very good, and in your situation, it is suitable to stick to it from now on and will benefit a lot.