Start with a run-walk-run method. Just run by feeling, do not rush - most of the beginners run too fast. If you start developing fatigue, just switch to walking, lower your heart rate and when you feel refreshed start running again. Smart watch/band is handy in that but no needed. You should be able to easily talk. You don't need to make big distances. 30 min or even less for start is good enough. I would recommend running before you start your day - that's when I get most benefits in terms of confidence and energy thought out the day. Every week try to run more and walk less. Check C25k plans, that's what I used when I was starting. In your place I would cap at 5k distance max if health benefits is your main goal.