Practice speed: long-distance running (buy a good pair of running shoes to avoid hurting your ankle), tennis (this can also exercise your arm strength)

Exercise arm muscles: push-ups (which can also exercise waist muscles) and dumbbells.

Generally speaking, you can lose weight: swimming, skipping, and some auxiliary sports such as jumping and squatting.

It is not difficult to make a daily exercise plan according to your own schedule, and it is not difficult to keep fit and increase physical fitness. The most important thing is persistence.