WHO recommends at least 30 minutes of moderate intensity exercise 3-5 times a week. Strength training at least twice a week is also recommended. Here are the benefits you will get from exercise;

1. Improved level of happiness from endorphin release. 

2. Improved mental health.  

3. Improved cardiovascular health reducing the chances of getting hypertension, type 2 diabetes, stroke and heart attacks.

4. Weight loss

5. Better sleep

6. Improved energy levels

7. Improved memory and reduction in the chances of having memory problems as you age.

8. Improved immune system reducing susceptibility to infection.

9. Reduction in stress level. 

10. Improved sex life.

11. Better looking and healthier skin

12. Better focus

13. Improved flexibility

14. Longevity

15. Improved self esteem