Over 20% of men and 35% of women are trying to lose weight. One study shows that successful individuals are those who exercise enough to burn 1000 calories in a week. Translation: 2 to 3 hours of basketball, 2 hours of bicycling, 2 hours of handball or 3 hours of walking (4 mph) each week may do it.
Physical Activity is a great way to enjoy life. It also brings great health benefits. Being physically active reduces your risk of heart disease. In fact, physical inactivity may be just as dangerous as the other controllable risk factors for heart attack—smoking, high cholesterol and high blood pressure. By being active, you're also less likely to develop diabetes, osteoporosis or colon cancer, or become overweight.
Still reluctant to get moving? Then consider that each year up to 250,000 American deaths are attributed to a lack of regular physical activity.
Reducing your risk of disease is an important benefit, but by being physically active you'll feel better, too. You'll have more energy; better blood circulation; stronger muscles, bones and joints; lower blood pressure; and greater self-esteem.
Physical activity can also help you look better, lose excess weight, have more energy for keeping up with your family, spend less time watching television and begin an active hobby.
If you're not already active, maybe it's times to get in on the action.
How active are you in an average day? Do you routinely climb stairs... or is stepping into the elevator exercise enough? Do you take your dog for a brisk walk... or sit inside while he frolics outdoors? Do you lift heavy objects yourself... or pick up the phone to call the movers?
Regular physical activity can help...
Everyday Energy: Give you the energy to do the things you want to do such as spend quality time with friends and family.
Mood Monitor: Reduce feelings of stress, anxiety and depression.
Sound Sleep: Improve your sleep, giving you the rest you need to enjoy daily activates--on the job and at home.
Peak Performance: Clear your head so that you can approach work refreshed and able to concentrate.
Enhanced Self-Esteem: Boost self-confidence by improving your strength, stamina, flexibility, appearance and sense of control.
And of course. there are potential physical benefits. 
Regular physical activity can help...
Weight Watch: Shed extra pounds and abdominal fat--the fat most closely linked to heart disease--and maintain a healthy weight.
Heart Health: Reduce risk of heart disease, or improve physical functioning if you have had a heart attack or bypass surgery.
Cholesterol Count: Increase HDL ("good") cholesterol and lower triglycerides.
Cancer Check: Reduce risk of colon cancer.
Handle on Hypertension: Lower high blood pressure and risk of stroke.
Blood Sugar Balance: Control blood sugar (glucose) levels if you have, or are at risk for, diabetes.
Bone Benefit: Improve bone density, reducing the risk of osteoporosis and fractures as you get older.