I don't know how tall you are. If it is a reasonable weight now, I suggest you cancel riding. The best time for fitness is between 3 pm and 8 pm, and aerobic exercise should not exceed 1 hour at most. Remember to stretch after you finish, which helps to relax tense muscles. If you don't run much, you can try to walk fast, which is also good, but at least insist on 1 km/10 minutes.