You should join your local gym for the purpose of regular exercise. You can start with warm-up exercises and then move on to the exercises meant for building endurance and then increase your resistance and strength exercises. Have a proper training regimen that includes all exercises. It is not necessary to do all exercises on one day, you can spread them over the entire week, so that your body builds gradually. Putting too much pressure on the same day can cause an injury risk to your body.
Exercise At Home
If you do not have access to a gym for any reason, or you cannot afford to join one, you can do the same exercises at home with free weights and some basic machines. If you cannot buy free weights, you can make your own by putting sand in the drink bottles etc. The important element is that you exercise regularly, not matter what weights or methods you apply to do that.
Exercise and Diet Plan
You can make your own exercise and diet plan. For this, you can either search online or talk to someone, may be your physician, and they can better advise you about the workout load and how much diet you should maintain along with the exercise. Doing too much workout with unhealthy diet can damage your body.
While you do exercises, regularly monitor your weight and progress. This will help you to know your body better in terms of planning about your exercise and diet routine. Eating healthy is as much necessary to tone your body as exercise, so give importance to both of them.