I don't know your age. It is recommended to insist on outdoor aerobic exercise.

1, many sports are ok, such as badminton, skipping rope, jogging, martial arts and so on;

2, the required degree of exercise: sweating slightly;

3. 30 minutes to 1 hour every day;

4. At least 5 times a week.

For example, I haven't had regular physical activity for nearly 10 years, and I catch a cold at least once a year. In the past two years, I played badminton with my wife for 40 minutes to 1 hour every day after work, and I never caught a cold again.

The exercise effect is immediate.

Suggestion: 1, the sports ground should be nearby; 2. The way of exercise should be convenient; There shouldn't be too many people. There is nothing wrong with multiplayer events, of course, but there is no guarantee that you will be active if you want to play, unless you are the boss, someone will respond as soon as you call for playing football; It is not recommended to go to the gym unless you have enough time or convenient conditions.

The above is my personal experience for more than 2 years, and I hope it will help you.