Your question is a little too broad. Here is my advice to you.
1, moderate exercise: excessive exercise will harm the body, and exercise within a certain range is very good for improving physical fitness. The simplest running. Others such as push-ups, sit-ups, squatting against the wall, or anti-barbell squatting (requiring equipment). There are too many ways to exercise. The moderate heartbeat is around 120, and it is not recommended to exceed 140.
2, emotional control: often read books, practice calligraphy or learn to appreciate music to cultivate sentiment, broad-minded, broad-minded people are not easy to get angry about trivial things, and naturally healthy when they are in a good mood. For example, spiritual yoga is also possible (yoga is also possible during exercise)
3, static exercise: I don't know how to start this classification, like Buddhist meditation, ordinary standing piles, squatting, but very physical. Meditation is actually good for leg health, but it hurts at first.
4. Spiritual strength: for example, Buddhist meditation and western imagination. They all keep peace and quiet in their hearts, which is a bit like emotional control. Practice for a long time, personal temperament can be improved.
It's a little difficult if you don't do exercise, so it's necessary to strengthen nutrition, eat a balanced diet and take enough vitamins, especially vitamin C, every day, mainly to enhance the body's resistance. Kiwi, oranges, lemons and other sour fruits are high in content, so other fruits should be eaten more, and there are trace elements such as iron, calcium and zinc. Eat more red meat, such as beef, which has high iron content and drink more.