maximum fitness .....minimum injury risk

bbooop

I want 2 start a fitness plan that gives me maximum fitness and reduces the risk of injury , Iv done all the yrs of over exercising even through colds and flu's and want to be sensible now as I am not getting any younger . I love body pump, running , walking ,cycling and body step and would be very interested to hear from any fitness experts about a sensible training plan combining these activities for fitness and weight loss .
Betty xx