Hello. Suggestion: Jog for at least 40 to 50 minutes at a pace of 0/80 steps per minute and at a speed of about 2.5 minutes every 400 meters every day. Before jogging, it's best to do a full-body stretch for a quarter of an hour. And a warm-up exercise of walking for 15 minutes at a speed of 80 or 90 steps per minute (persistence is the key, sincerity is the spirit). I wish you all the best, health, happiness and happiness. Please adopt it. Thank you.