I don't have the time and now I understand that the physical activity recommendations just increased to an hour.

While the Institute of Medicine did increase the amount of physical activity Americans should be getting to an hour, they noted that the amount of time was for moderate physical activity such as walking, dancing, or pushing a stroller. If you want to spend less time be more active, jog instead of walk. The health benefits from physical activity are cumulative. The most important thing is to get started and get moving whether that is a matter of taking the stairs, parking farther out in the parking lot from the office or grocery store, or simply walking on a treadmill.

If I want any benefit from physical activity I need to work out really hard for a long amount of time.

This kind of thinking keeps many people from adding regular physical activity to their daily life. Research shows that any physical activity is better than none. Gardening, walking, and pushing a stroller are all low intensity and benefit one's health. If you are new to physical activity start slow and eventually work your way up to working out for a longer period of time.

Strength training is only for those who want to bulk up, I want to lose weight not gain weight.

Sure a fraction of the people who strength train are looking to "bulk up", but most people strength train for the health benefits. Many research studies have shown that strength training exercises are an effective and feasible means of preserving bone density while improving and preserving muscle mass, strength and balance. Not only does strength training do all these but it also can lower ones risk of heart disease, diabetes and alleviate the symptoms of arthritis. Strength training isn't just for adults. Researchers also recommended it for children as young as eight or nine. Studies have shown that this training for kids can increase metabolism, build bone density, prevent injury and enhance long term health.

By exercising I will be able to lose all the weight I want.

Physical activity alone will not allow you to reach your weight loss goals. Weight gain or loss is impacted by many factors including exercise, nutrition, and genetics. While through physical activity alone you may not be able to reach your weight goals, physical activity is one of the most important factors in weight maintenance and maintaining a healthy lifestyle.