Do you have access to a gym? Ideally you would want to use an elliptical or a recumbent bike (or both). Reason being that the elliptical lets you exercise harder than you actually perceive since it reduces impact significantly. A recumbent bike will help strengthen your quads, which will help prevent knee injury when you return to jogging.
I made the mistake of trying to get back into shape by immediately throwing myself into 30 minute trademill sessions. It ended up with me getting fluid in my knees and advice from my doctor to stick to the bike and elliptical for a while before trying to run again.
If your stability is good, go ahead and jog, but stay on grass, not on pavement. If your knee starts hurting or whatever, STOP.
When's the last time you jogged and did you do it a lot? I think you should start off with other things such as an elliptical or bike at first. Do one of those for 30 minutes increasing the intensity as you go. After the 30 minutes go for a speed walk for 15 minutes. The more you workout your legs/knees the better it will be on them when you do start jogging. If you've jogged before and it was an everyday thing that you used to do, I don't see a big problem with you jogging again right now as long as you stretch but it might be better to be safe than sorry.
honnestly, I wouldn't start with jogging just yet. I lost about 30 pounds before I actually started exercising.
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Suggest you start with an everyday walk and work your way up to a few miles a day. Once you build up in distance and get some strength back, you can start jogging. I answered this question because I am doing the same thing right now. I have been walking for 4 months and eating the right foods, and have lost about 40 pounds. Hopefully I will be jogging at the end of this month.
Speed walking or just walking will help a lot. My goal. To walk at least 3 miles three to five days per week. That’s not included normal work day. If you have pet dog. It well benefits him or her. If pet can’t walk far and you have more then one. Switch. But that’s me.
You're right to be careful about jogging. You can start doing a little, but olly maybe 200 meters at first, then gradually increase the distance as you lose weight. You ARE likely to hurt your knees or back if you do too much at your weight now.
Swimming would be best to start, but I think bicycle would work.
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