In view of the overweight situation, I suggest you lose weight first, which can be supplemented by muscle training or low-intensity exercise such as swimming and yoga.

At this stage, we should pay attention to controlling the diet structure, and aerobic exercise three or four times a week will get good results.

Eat less high-fat and high-calorie food, eat a certain amount of staple food or miscellaneous grains, eat more fruits and vegetables, and eat fish or peeled poultry every few days. Eat breakfast and lunch for three meals, eat less for dinner, and make sure you are not hungry before going to bed at night.

Do aerobic exercise one hour after dinner the next day. If you didn't do much exercise before, it's best to resume training from low-intensity sports such as brisk walking, cycling and swimming, and gradually increase the intensity. Aerobic exercise with good fat-reducing effect needs to be persisted, and the heart rate 120- 160/ min, 30 minutes to 1 hour each time. If you can't do so much intensity at first, you can take your time. I recommend running. Running is a whole-body exercise, and the intensity is controlled by yourself. Pay attention to warm-up before exercise and body cold after exercise.

In the middle time or after running, you can do some equipment training to practice upper limbs and trunk. At the beginning, we should also use a small weight to strengthen muscles and joints.

After losing weight to 70 kg, you can do fitness every other day, jogging 10 to 20 minutes each time, and then do equipment training for about an hour. Pay attention to the intensity of muscle training. At this time, you can use large weight, 4 to 8 groups, and the strength of each group is 6- 10. Take a break between groups and relax. Training should focus on the waist and abdomen muscles, back muscles and chest muscles of the trunk, because you usually sit for a long time, and exercising trunk muscles can effectively prevent low back pain.

Pay attention to supplement protein after training and eat some meat every day.

This is my suggestion, so I won't write any details. You can choose the appropriate exercise items and time according to your own situation (the exercise time at night should be more than one hour except eating and sleeping), and the intensity is from low to high. Step by step.