- Persons who exercise regularly lose more weight and keep it off longer than non-exercisers.

- Exercise also improves general health and well being.  Mood, confidence and self-esteem are enhanced be a sense of control and accomplishment.

- Exercise increases the metabolic rate of the body even for hours after exercise - a good way to "wake up" a sluggish metabolism and burn extra fat.  Exercise compensated for any decrease in metabolic rate with increase in age and also in some heavy smokers who stop smoking.

- Strength training further builds muscle and aids body reshaping.  You can also eat a little more food!  Note: Each extra pound of muscle burns an extra 50 calories daily even while you sleep.  Weight from exercised muscles is okay.  It is surplus fat (particularly abdominal fat) that is potentially harmful to health.

- Avoid injury by beginning with walking, low impact aerobics, or weight-supported exercise (e.g. swimming, cycling).  Avoid competitive sports.

- How Much?  Start with 10-20 minutes/day and progress to 30-60 minutes/day.  Also walk up stairs instead of using elevators.  Take a brisk walk at lunch.  Use an exercise bike, treadmill or stair machine while watching TV.  Walk the dog.

- How often?  While aerobic fitness requires only 3-4 sessions weekly, weight control is a daily event which requires daily exercise.

Information from:
2007 Calorie Fat & Carbohydrate Counter