Exercise which focuses on building strength like weight training, and a bit of endurance training like fast walking can give you the following 32 benefits!

1. Increase stamina.

2. Reduce depressive feelings and emotions.

3. Increase muscle strength.

4. Increase resting metabolism.

5. Add lean muscle mass.

6. Improve bone density.

7. Improve back muscle strength, reducing the liklihood of back pain.

8. Reduce fat lavels.

9. Lower blood pressure, especially if it elevated. 

10. Increase rate of food moving through the GI tract.

11. Reduce injury becasue you are out of shape.

12. improves social interaction and self confidence.

13. Improves heart muscle performance.

14. Decrease heart rate at rest and during exercise.

15. Lift oxygen carrying capacity of the blood stream.

16. Reduce risk of blood clots and stroke.

17. Increase the size and number of red blood cells.

18. Improve circulation overall.

19. Decrease elevated serum triglycerides.

20. Raise HDL cholesterol, lower LDL cholesterol without nasty drugs.

21. Improves insulin sensitivity and glycemic control See this page for more details on how that works.

22. Reduce background inflammation and cortisol production.

23. Decrease risk of getting gallstones.

24. Improve mental functioning.

25. Reduce cardiovascular disease risk.

26. lower risk of coronary heart disease.

27. Reduce stroke risk.

28. Reduce type 2 diabetes risk.

29. Reduce obesity risk.

30. Improve quality of sleep.

31. Lower psychological stress,

32. Increase general well being and quality of life.