what exercises do you recommend for me?

TonyDr said
Also did you doctor approved any physical activity ? Since we don't why you're under medication.

yes, all good to go. some of it's related to diabetes and mental health

TonyDr said
Second, what are your goals if your start a fitness journey ?

i think a mix of everything. i wanna feel better with my health, get my diabetes under control. i also dont like that i used food as a way to cope. costs so much money and i dont feel better, ruins my health more.

TonyDr said
Wednesday : Cardio of your choice, could be swimming, bicycle, running, kettlebell swings etc, for ~25mins, followed by 20mins of yoga/pilates to improves balance and flexibility

this is already super good idea - i think i'm gonna try swimming and running first. yoga/pilates is kind of a must and something i def need.

TonyDr said
Saturday : Weighlifting
Depending on your goals, you can try split squats, hip thrusts, cossack squats then deadlift variations, vertical & horizontal pulling, a bit of pressing movements if you want pectoral & shoulders muscles. Can be a rotator cuff training and spine strength training, let me know

def need more upper body, i feel. my lower body is kind of what's carrying me at work and my fav thing to focus on. which means i shouldnt focus on it LMFAO my wrists and stuff have been hurtin so bad and i imagine it's due to not being strong enough.