Regular exercise reduces your risk of developing heart attack, stroke, diabetes and cancers related to large bowel and breast.
The volume of exercise needed to decrease these risks is much lower than the volume of energy needed to reduce your weight. You only need to burn around 1,000Kcal a week. This volume roughly translate to 2.5hrs per week of moderate intensity physical activity or 2 or more hours of walking a week. One can also combine moderate and high intensity physical activities to achieve 1,000kcal energy expenditure through exercise. Try it out to prevent future risk of developing chronic diseases.