I take a prebiotic powder every morning, in water, when I get up. It's an series of indigestible starches called fructooligosaccharides. NOW and Source Naturals are good. They aren't expensive. It's a gut bacteria food. NOW also makes a probiotic capsule to get the cultures started. Intestinal bacteria are very important for our health.

More fiber = more stuff like beans, fresh fruit, and salads.

Other than that, you'll feel enormously better and more flexible if you lose weight and do more aerobic exercise. But you know that. So cut the calories back. No liquid calories, zero, is a good place to start and easy. The other thing is that continuous aerobic exercise under about 20 minutes doesn't really count. So do 30 minutes on the trainer, every morning before breakfast. Then another 30 minutes before dinner. If you do that 6 days/week, that's your 6 hours of aerobics a week, which is really all you need for health. I'd do once a day for a couple of weeks, then twice a day. Start just pedaling easy. The pedals should feel light under your feet. Over time, gradually increase the effort until you are sweating good by the end of the half hour. After you get that going, you may want more.

For stretches, this is what I do:
http://www.bikeforums.net/showthread...7#post15372967
Do these after the trainer time, once a day.