This unfortunately is a 'it depends' answer. There are so many types of exercise out there; crossfit, pilates, F45, HIIIT, running, yoga, swimming and so on. The type of exercise you choose must be suited to your needs and physical capability. Also think about what you want to get out of exercise? Muscle toning & building, cardio, high tensity and so forth.
Always consult your health practitioner before taking up an exercise. Certain medical conditions or illnesses can rule out some forms of exercise or make others more suitable. For example if you have osteoarthritis, high impact exercise like HIIT, running etc are potentially not the most suitable, but swimming, yoga, pilates maybe be more appropriate. It entirely depends on the person and their situation. Please note because you have medical condition does not mean you can't exercise (generally). It does means you might have to alter your exercise but some form of exercise is always appropriate. Most people going for a walk (at a decent pace) is more than fine. Can't walk, no problem there are plenty of seated exercises. There are truly no excuses. Always ask your health professional for guidance and what is appropriate for you.
Monitor yourself during the exercise. Does it feel like ' good pain' or like 'bad pain' and you are actually injuring yourself. During exercise you want to feel you are pushing yourself but not taking it too far where it hurts and injury is likely to occur. If it doesn't feel right, ask the instructor how to modify an exercise, if it is not suitable to you. There are always modifications or an alternative exercise you can try.
Spice it up! Avoid getting bored and try something new. A different form of exercise is always a good challenge for your body (and brain). Get some different muscles engaged and feel the burn. Belong to a gym? Try a different class you don't normally do.
Start off slow. If you start off lifting a very heavy weight, or running too fast, your chance of injury is significantly higher. Start with a lower weight, slower pace and so forth. You are better to gradually build up, than jump straight in and injure yourself. Work on your technique vs repetitions.
Get those niggles and injuries sorted. Don't let pain hold you back. The faster you get an injury sorted the quicker you heal. The longer you leave the injury the more likely other areas of the body begin to compensate and can create other issues. Sarah is a North Shore, based Osteopath. ACC registered, with no referral required. Book online or email to make an appointment