Hi
@Murphyorky the article
@Alexandra100 provided covered I believed most angles, I just disagree with the fuelling before / using gels, in the mornings I would train fasted if maximally just on Metformin or no drugs.
The psychology of training I think is the hardest part. Whilst the doing something you enjoy can be important, I think habit forming and sèeing results that encourage is more important, for me this will trump enjoyment and breed a cycle of participation and eventually lead to enjoyment, e.g, I don't enjoy brushing my teeth, but I do it through habit and minimising cavities and oral hygene is the incentive.
Pre Routine
I would start with baseline measurements (to get the progressive results to drive adoption), so if possible get some body composition scales, I recommend Tanita as these are relatively cheap at circa £35,00 from Argos and measure aspects such as obviously weight, visceral fat muscle mass etc (others also use Omron). An authorisation from your medical professional, maybe a stress test.
Morning
Drink some water or black filter coffee (burns more calories througout the day). I would do some fasted walking after taking blood readings first thing, starting off at a comfortable pace and hitting maximal pace after a few minutes and bringing back down a couple of minutes before finishing for around 15 minutes. This will increase blood flow and prepare you for some resistance.
(Stick the TV, radio or music on) With no rest straight into either body weight or dumb bell compound exercises. This can be simple such as 3 sets of 10 push ups, 10 squats, 10 crunches, 10 back extensions, 10 trick dips - 30 seconds to 1 minute of rest and repeat a further 2 times. It is important to maintain form, so if you can do on 5 quality push ups, this is better than 10. Watch youtube and cross reference to ensure your form is perfect, I.e. pull in your core (tummy) and try to keep this under tension whilst breathing / breathing out at the top of the exercise (this is technically harder than it sounds). If you've got a dog, he she will appreciate the change of pace and it makes the routine easier. An alternative is cycling, either road or cycling, or maybe swimming.
For dumb bells I would suggest compound exercises all the way, this will send oxygenated blood to the muscles in use. You could start with something like 5 kg (go into a sports shop and see what you are comfortable with) and do a simple compound routine such as 10 squat to bicep curl to should press, 30 second rest and repeat routine 3 times. Again the same applies as for the non weighted exercises with breathing, form and core tension. Once this is comfortable double up, I.e. 2 squats, 2 bicep curls, 2 shoulder presses (do not use body momentum, remember form and quality). An alternative is to get some resistance bands, go for the ones with 3 different types and an exercise plan.
I would suggest up to 2 - 3 minutes of focused stretching at the end of your routine. This isnaround 30 minutes and will rev up your metabolism.
Evening
As soon as you feel comfortable go for a walk after dinner. If you can at any stage do what I call a finisher, something like squats to exhaustion rest, push ups to exhaustion. If you do this you can get increased insulin sensitivity and glucose metabolism, should take only seconds.
So my advice is both pre and post meal exercise, building up to what fits your lifestyle and your goals, which can and will shift, try a rope in others if you can. Exercise is fantastic, as it can be team based, dancing or incidental, I have just found at the gym the benefit of high inclination, slower treadmill walking to mix things up. Once the habit is formed this is a good addiction to have. It is not necessary to go too heavy, this should be done under guidance especially if you have eye or hypertension concerns. To get more gains without too much hassle perform the exercises slower, e.g. try 15 push ups with a slow decent and equally slow accent, the same with squats etc either weighted or not. For either bigger gains get professional advice a sports scientist, level 3 or 4 personal trainer or a program such as Athlean X.
Finally you can't out run a bad diet, if you look at every top commercial exercise program such as P90x, Insanity, T25 etc, they also up front and centre spell out that results are dependant on dietary intake (I would add sleep).