Although you chose other answers as the best answer, I am still willing to help you make an exercise plan.
I suggest you jog (if you are overweight, you can take a big step first), but stick to it. The first week was hard. At first, you will feel good, but soon your body will be symmetrical. As the amount of exercise increases, your leg muscles will also increase. However, I also suggest that you go to the gym to do some anaerobic exercise besides running. Running is aerobic exercise, and the effect is more obvious. Besides, dieting is not recommended.
You must jog when running, or your weight and running speed will hurt your knees. After running for a long time, the amount will naturally go up and it is not easy to get hurt. Muscle pain is normal. If the muscles around the knees hurt, that's a good thing. Muscle-rich words will protect your knees.
If possible, playing badminton is also good. Badminton racket should not be too heavy, the lighter the better, otherwise it will be bad to get tennis elbow, and the closer the line, the better. 200 RMB is enough for a beat that meets these conditions.
Running, I suggest you jog at least 3000 meters, and you can choose whether to sprint in the last 300 meters according to your own situation. Or in terms of time, it is best to spend more than half an hour in a big month. If you can practice in the morning and evening, the effect will be better. At the same time, some stretching events such as leg press are added, and skipping rope is not needed for the time being. In the year of SARS, I ran at least 5000 meters every morning. When I feel in good condition, I also ran more than 10 thousand meters. At that time, besides running, I played badminton for 30 minutes, as well as equipment, horizontal bar, parallel bars, sit-ups, abdominal lifting and so on. Don't forget to walk a little longer after running, or you will have a slight lung explosion.
In addition, pay attention to the breathing rhythm when running. I suggest you use a four-step rhythm, one exhaling and one inhaling, which is not easy to get tired. Give it a try and let me know when it works. If there are any questions, I will continue to answer them.