re: Workout routine for severely out of shape 50 year old male

how tall are you and what do you weigh? can you touch your toes? is the back still injured? if you put on 50 lbs then your diet likely sucks (is poor). eat only beef and a few raw vegetables a couple days a week to start, then transition to that 6 days/week; leave one day to cheat, that keeps you sane

im convinced more and more that real, functional strength starts with hamstring, glute and lower back strength. Think deadlifts. fitness is getting your wind up. It flat out sucks, and i hate it, but nothing is more accessibly than running. now go walk around your block 5 times

yoga started me down the path of fitness. cant recommend that enough