You dont clearly state your current fitness level so its hard to give any accurate advice with regards to physical training.
As a safe option, go for 1 hour of running per day, steady pace (Heart rate at 140-150 bpm). If you dont have a monitor, run for 10 minutes and stop and take your pulse. Best place is below your ear just under jaw line. Count for 6 seconds and add 100, so if you get 12 beats in those 6 seconds its roughly 120 bpm so you know you need to speed up a touch. Continue running for another 10 mins and re-take etc until your running at the correct pace.
You should incorporate a resistance training program but there are too many variables to give any sound advice
You dont clearly state your current fitness level so its hard to give any accurate advice with regards to physical training.
As a safe option, go for 1 hour of running per day, steady pace (Heart rate at 140-150 bpm). If you dont have a monitor, run for 10 minutes and stop and take your pulse. Best place is below your ear just under jaw line. Count for 6 seconds and add 100, so if you get 12 beats in those 6 seconds its roughly 120 bpm so you know you need to speed up a touch. Continue running for another 10 mins and re-take etc until your running at the correct pace.
You should incorporate a resistance training program but there are too many variables to give any sound advice