Physical activity helps you to feel better, benefits your health and helps maintain a healthy body weight. Exercise includes both everyday and sports activities such as climbing stairs, walking the dog, cycling, jogging, swimming, volleyball etc. The longer an activity lasts, and/or the more intense it is, the more calories the body will use during the activity.
At least half an hour a day of exercise is recommended, either as everyday activities or as sport, leaving you a little out of breath but not necessarily perspiring, and during which you could still carry on a conversation.
If you want to do more for your health and your weight, take up targeted training to improve your endurance, strength and mobility.