‘The problem is not exercise itself, it is how people start’

Slow and steady is the way to go:

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If you haven't exercised for a while, or want to step-up your routine, gradually build up the time you put in each day, and if using weights, increase resistance gradually. Invest in good footwear.Listen to your body: Crucial if you are new to exercise. Move gently to start and stop if you experience pain, though a dull ache is fine as it shows your muscles are being made to work.