exercise plan

Hi im started off at 205 currently 196pounds. I play hockey twice a week wed and fri. friday i have achey legs so never can go all out. i walk 2-3 miles a day on my lunch break at 4mph very brisk pace. I also do a fitness video on mondays for about 45 mins. Im trying to get fit after 2-3 years of being lazy. im not huge by any means but fitness is what im after.

Along with this exercise and eating 1400 calories a day what else should i do. running a few times a week? more strength workouts?

Also with my body being achey does it mean im doing to much exercise too quick and not eating enough? am i basically running before i can walk?

any help would be appreciated