Stretch before and after. Try different exercises and see which work for you. Learn to eat properly, take good supplements and vitamins. Avoid the white stuff. Rice, flour, sugar, potatoes, ect,.... Avoid refined and processed foods. Swimming is the best and easiest and fastest all around exercise. You don't even need to swim. Walking, running etc,...it all has the resistance of the water working it for us. 10 minutes in the pool=30 jogging. That is true for both genders.