Hi,firstly i would like to say have lot of fruits veggie and milk that will help build your immunity and this initially try getting into a 30 mins brisk walk which will help you build your stamina and once the stamina is built you can start on a more rigid regime of exercise. Coming in shape steadily involves: Stick to the rules and you will definitely loose weight. #Cut back on sugars and starches. #Eat protein, good fat and vegetables. #Lift weights 3times per week rest days you can go for 30 mins brisk walk. #Drink more water #Choose small meals. #Use small plates. #Take good sleep.