Congratulations and good luck on giving up the smoking!!!
As far as the exercise, it's all very personal but I think it's wise to sit down and map out what you want to do. Don't just go out one day and start exercising (though you could do worse things
) but map out what physical activities you like to do and focus on those things. However, whatever you decide, do it consistently thruout the week (2-3/week). Do some walking around the neighborhood, hit the batting cage, take stairs instead of elevators, park further away in parking lots...all of these things add up. If you are serious about getting in shape then focus on the things that will get you there...here are some of my general themes:
(1) How consistently you lift is better than how much you can lift!
(2) Diet does not mean lose weight! The types of foods, and when you eat them, are dependent on what you are trying to accomplish. Some simple things to start off with are to watch the basics (eat breads using "whole wheat flour" not enriched, etc. - starting cutting down on the whole milk...get to skim milk if you can, smaller meals more often is important. You get the idea).
(3) The workd "Exercise" is misleading....focus on all aspects of Health and Fitness (as this forum indicates). Issues such as sleep deprivation, stretching, rest days, and mental health (not insanity) all play a factor into your overall health.
(4) Do this for yourself....what we do, what the doctors say cannot be your motivating factor. If you don't want to do this then it won't happen. This is about you and for you period!
Also, make sure to tell your family so they can support you and watch out for you when it's "exercise" time (or make it a family adventure). You WILL need their support
I'm sure you might know some of this (or all) but if you want more on this or specifics, just let me know. I'm more than happy to share
I'd definitely be interested to see what routine you come up with too