I can help with this a little. I am 40 yr old male, have not really exercised since being at school. Weighing approx 250lbs decided to do something about it.

I initially started with short walks along a cycle path in good weather. I used wireless earphones listening to music and podcasts made the walks much more enjoyable. I walked around 3 times week, averaging 1-2 miles initially, then after a few weeks 3-5 miles. After 4 ish weeks I decided to start a slow jog. I couldn’t jog for more than 500 yards before needing to stop. I continued doing this, with music etc around 3 times week. Each time it slowly got easier to run further, until I was able to run around 3 miles without stopping. I’ll add that every time I run, every single fibre in my body is telling me to stop and have a rest, walk a little, and it’s incredibly difficult to push through it, but I always try my best to do so.

That’s where I’m at currently. I’m unfit, I’m not a runner, but small steps and things are improving.

My advice is work up with small steps, and music/podcasts makes it much more enjoyable.