Regular physical activity increases your fitness level, plays an important role in the prevention of disease, and increases your overall energy level. For maximum health benefits, the World Health Organization recommends moderate-to-vigorous-intensity aerobic activity (60% of maximum effort) for at least 60 minutes 5 days a week. This can be continuous or in increments of 10 minutes. New research shows short high intensity training periods to be very effective for health and fitness.
The bottom line is that making physical activity part of a daily routine is essential to overall health.