I am 34yr male who works a 9-5 desk job having gained 30lbs the past couple of years. I have a wife and 2 year old at home, a demanding day job and a side hustle I’ve been running for a couple years.

I’m now so out of shape that my legs cramp up after doing just 3 sets of 10 body squats and I can feel my heart beating so hard it gives me anxiety.

I try to walk 30 minutes a few times a week, and try to jog for a few second intervals if I’m feeling it.

But I don’t know how to get into shape again. It’s a daunting task considering how out of shape I really am.

Can anyone relate or have tips or insight to their own experiences?

EDIT: I should mention my diet. I don’t drink soda, only water or sparkling water, 1 coffee per day, and beer 1-2 times a week. I tend to snack a lot and overeat. I don’t eat bad food, but I just eat a lot of whatever I’m eating, then eat snacks of whatever is in the cupboard.

I was on antidepressants for 2 years which was when my weight gain started. I’m coming off them now and feel more energy and less of an appetite.