Walking, cycling, dancing, or pool exercise can be a starting point. Running is optional.

Choose something you can repeat. Have an indoor or shorter option for weather, time, or recovery changes.

At moderate effort, you can talk but singing is difficult. Only a few words between breaths signals harder effort.

Use a short, manageable session. Adjust the pace or resistance to your starting ability.

Easy warm-up and cool-down time is not automatically moderate cardio. Count the effort you actually reach.

First make it repeatable. Then adjust duration, frequency, or intensity—not all three together.

Build from your current level toward adult activity guidelines. Adapt for health needs; stop for concerning symptoms.

Choose your activity, a manageable first session, and a backup. Repeat before you make it harder.