Walking is a very good start, yes. And start slow.

When you get high at night, go for a walk. Night walk is lovely.

Also whenever you think about it, stand on one foot, sounds odd but it's good for your body. Little exercise breaks, go up the stairs and back down a couple of times.

Mostly I want to say - building a habit takes six weeks. Force yourself every day for six weeks. After that it gets easier because you will feel better on a day you exercise, than a day you don't, and because you will have found the time of day that works. Habit works a lot better than willpower, but you have to power your way through those first few weeks. Commit to six weeks of daily something. Push ups, walking, whatever.

I'd agree with all of these. But most importantly: LISTEN TO YOUR BODY

This can sound confusing, but the more you do it, the more it feels right. It's the whole idea behind "sports" like yoga and the key to athletic performance, even if only done for fitness.

It's gonna be difficult at first, but your body will tell you. If you're done, you're done. There's no point in doing more. Get rest, even if it is a week, which can happen in the beginning. Especially during skeletal adaptation, which I've actually had happen recently after I changed from normal running shoes to minimal. If you feel any soreness that lasts too long, stop, rest. If you feel winded, stop, rest. Anything sus? Act on it. If you don't have an unhealthy level of paranoia then you need to listen to your body's pain signals. Sometimes pain signals even tell you to go into the pain. Be careful, but do that. If you're freaking out because you don't know what you should do about a feeling that's new, take some time and see how it develops. It may just go away and not come back without effort that feels appropriate. It may come back the moment you go into activity. Just take your time, and I mean reeeaally taje your time, and try to listen.

And whatever you do, do not trust what your head feels about you bodily fitness. Trust what your body feels.

When we grow up sports get more of a focus about how to not injure yourself, which will make sure you maximize your potentential or minimize time spent, which is in contrast to it being mainly play for younglings. The play part never disappear of course. :)

A tip on the overweight/depression part: You become healthy once you act like a healthy person. Doesn't mean you are, just means you become. Also doesn't mean you should crash diet down to a perfect bmi. A healthy person cares about themselves deeply. They want to eat the right things, which is different for everybody, they want to have a healthy gut, be able to run around in joy, even though they may be 45. If you don't then you have other issues to fix too. In parallel. Mind and body are often described as separate, but the truth is, that the are inseparable. It's totally fine to be depressed, just as it is fine to have a high body fat percentage. But I do not wish it on anyone for an extended period of time.

This is based on a life full of exercise and biomechanical optimisation. I have recovered from a partial meniscus tear (weird mix of bucket handle and flap), a partial patellar tendon tear and smaller ouchies. The big ones are not gone, of course, but hardly noticeable. I have also come to know that physical wellness is nothing without mental wellness and vice-versa.

If you want further details, hit me up. I don't cost, I'm not a coach. I also don't have the technical knowledge of one, so I guess that's the reason I don't cost.

Just walking around or going for a short hike is a good start. But, spoken from my own experience: the best first step is to stop getting high. Usually helps with depression and anxiety as well. It did so for me. It’s not easy, but it should be the first thing.

Daily walks. From there I'd recommend getting a bicycle.

Pick a time of day and just step outside and do a lap around the block or two

I know you said no gyms, but a few sessions with a personal trainer at a gym isn't a terrible idea. The PT will give you a realistic plan to get started. Some goals to keep you on track, and they'll be that important role of the person checking in on your progress, and appointments you need to keep. Yeah, it's all a bit of self-delusion... you can get most of this from the web for free, but sometimes having another person to push you is hugely helpful.

Also, pick up basketball, hockey, soccer/football, and rugby are fantastic exercise that feel like the chore of exercising because they're a game. If you like cycling, there's likely a local group or two you can join for long weekend rides.

I can't speak to the anxiety and depression, so my advice might not be good advice for you.

Depending on where you live, a bike can do wonders. I hate the gym too, but being able to ride my bike and see different places and things at my own pace is really motivating for me.

I think walking once a day, even if it's just for 15 minutes is one of the most essential things that most people can do.

Just bear in mind, you probably need it all: mobility, stretches, strengthening, cardio. I'd guess especially your core muscles and harmstrings are short and weak and gonna need some attention.

Yoga is incredible for me. And I find it easier to follow-through if I do it in a small group or 1-on-1 to just listen to whatever the person in front says and follow.

I always say, get a dog. Youll walk every day, you play in the park or backyard. Plus dogs are just awesome companions and help with positive attitudes.

Its a commitment, but i couldnt imagine not having a dog with me. Humans and dogs belong together.

The best way to start is to find little bits of extra activity in your day: park at the back of the lot and walk a few extra hundred feet. Get to the store early, grab a cart you can use to make the walk easier, and do a few laps around the store. If need be, there are workouts on youtube you can do in your bed, if you've gotten big enough that walking is difficult.

That sort of thing.

Once you notice these activities getting easier, increase your difficulty and begin training harder.

Start with walking or other gentle cardio.

Add in a body weight exercise routine, start light - https://www.hybridcalisthenics.com/programs

If you want to lose weight eat less, if you're not bothered enjoy ice cream.

I have a weird suggestion: work out high. Nothing intense - a walk or some floor exercises would be good. Go very easy for a couple of weeks at least.

When i was super depressed it was so hard to get started that working out high was just easier. Eventually, the exercise became more important and i even started to play some sports. Pretty quickly i was exercising more than getting high. These days, i refrain from smoking weed so that i can do better in the leagues i eventually joined.

Bonus: through the leagues i met some nice people.

https://leisureguy.ca/wp-content/uploads/2023/07/rcaf_xbx_5bx_exercise_plans_text.pdf

All you need is a stop watch. 15 minutes a day, and you advance at your own pace.

There's a reason it's been around for so long, it works.

The hardest thing is to just do it regularly. Whatever it is. Have a set time every day you do it. If it's walking, do it rain or shine at a certain time every day.

Count your calories and try to burn more than you consume. There are lots of apps out there to help but I used omnom and it is great.

Lots of people say to take progress pictures in front of a mirror so you can see your progress. It can be motivating.

Walking. If youre overweight, don’t need the vest. You live with it. Work up to a fast shuffle/jog, and/or longer walks over a period of weeks.

At the opposite end of the intensity spectrum, Burpees are also great fun. They build upper body and core strength, as well as being cardio. Do the full chest and thighs to ground version, step back, step forward and experiment with jumping back as you get better. Try something like on the minute for 5 min. Set a timer for 5:00, then burpee until it says 4:20 - at a moderate pace. That number is your target for the next 4 min. When it says 4:00, do that number of burpees again, and at 3:00, 2:00, and 1:00. Work up in number of burpees and number of minutes, over a period of weeks. If it’s getting too easy, make it burpee box jump overs (be conservative because missing a box hurts).

You don’t need equipment for either of these things.

With both these things, as you lose weight, it’s going to get a lot faster.

I’m not here to tell you how to live, but if you’re getting high every night, it’s almost certainly making your anxiety, depression, and motivation issues worse.

Walking, and add a weighted vest or backpack. Start light, like 5lb/2.5kg for a week or two, then increase by that much a week until you get to 40% of your body weight in a few months.

I find that 30lb/15kg is a great place to stop though, much more feels pretty rough.

Then just walk around. You can listen to music, podcasts, nature, bird sounds.

Do that 45 a day and you'll be significantly healthier in a few months.