Here are some effective exercises:

Strength Training
1. Push-ups: Works chest, shoulders, and triceps.
2. Squats: Targets legs and glutes.
3. Lunges: Strengthens legs and improves balance.
4. Deadlifts: Works multiple muscle groups, including back, legs, and core.

Cardio Exercises
1. Running: Improves cardiovascular health and burns calories.
2. Swimming: Low-impact exercise that's easy on joints.
3. Cycling: Strengthens legs and improves cardiovascular fitness.
4. Jumping rope: High-intensity cardio exercise.

Flexibility and Stretching
1. Yoga: Improves flexibility, balance, and strength.
2. Hamstring stretches: Targets hamstrings and improves flexibility.
3. Quad stretches: Stretches quadriceps and improves flexibility.

Core Exercises
1. Plank: Strengthens core muscles and improves posture.
2. Russian twist: Targets obliques and improves core strength.
3. Leg raises: Strengthens lower abs.

Remember to consult with a healthcare professional or fitness expert to create a personalized exercise plan that suits your needs and goals.