Strengthening exercises and stretching exercises you can start today

Stretching exercises

These can be started simply by stretching your limbs outwards in specific movement for example up and down and,or left or right. This will loosen the muscles.
The benefits of this are you can make up you own exercise routine to match you ability.
Repetition is key, start with 5 repetitions per ligament.
Once you are doing well with this, you can add resistance bands to make the muscles work harder.

Strengthening exercises

Progressive loading
The training weight for a person to start with is usually established by finding the maximum load that can be lifted 10 times in repetition.
( Usually about 75% of maximum strength ).
with all exercises, it is best to start with only a few repetitions of each exercise for the first to weeks, then progressively increase the number  of repetitions over a period of about 4 weeks, until 8 to 10 repetitions can be achieved.
Allow a recovery period between each exercise to avoid fatigue.
Most importantly,if a particular exercise is causing pain in the muscles or joints, then reduce the weight and/or the number of repetitions required.

10-minute home cardio workout

Burn calories, lose weight and feel great with this 10-minute home cardio workout routine for aerobic fitness.
If you have a skipping rope, replace any of the exercises listed below with a 60-second burst of skipping.
This 10-minute cardio workout counts towards your recommended 150 minutes of aerobic activity every week
How much physical activity do adults aged 19-64 years old need to do to keep healthy?
To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity.
How much physical activity you need to do each week depends on your agehttp://www.nhs.uk/Livewell/fitness/Pages/home-cardio-workout.aspx