I have answered other people's questions before and recommend them to you:

1, exercise upper limbs-push-ups (20 a day, to be done once, and gradually increase at first), or exercise upper limbs with dumbbells (dumbbells are simple and not detailed);

2. Exercise abdominal sit-ups (20 per day, same as above);

3, exercise lower limbs-squat exercise (20 a day, the same requirements).

4, exercise jumping-skipping rope (2 minutes a day);

5, jogging-insist on 1200m every day.

Exercise frequency: It is of course best to do exercise every day. If time does not allow, at least twice a week, but not two days together;

Exercise sequence: run first, calculate warm-up, jump rope must be done last, there is no other order.

Note: the key is perseverance, not one exposure to ten cold!