One of the easy and probably the most effective exercise regimen is High Intensity High Interval Training (HIIT). HIIT can be done at almost all ages, almost anywhere, with or without any special equipment. Best of all, you can do it at home!
This is how to do it:
Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout. Run, bike, or row for 30 seconds at a nearly all-out effort. Take three minutes active recovery and repeat the 30 on/3 off pattern five or six more times. Finish with a 10-minute cool down. You can do this on a stationary bike, or in a swim pool, or outside on the grassland, or even up and down the stairs. Of course, make sure you do this in a safe environment. You don’t want to hurt yourself nor others who may be around. Repeat this 3-5 times a week.