I am overweight, and it's hard to find the motivation to go out in public and exercise. It's embarrassing. But I do get a fair amount of activity; much to my surprise, I'm in excellent health. I see the doctor very rarely and get ill perhaps once a year. My blood pressure, as of a few months ago, was 90/70.
I do have to be careful, however, as I have recurring tendonitis in both elbows, and I have a dodgy knee.
Anyway, here's my activity schedule:
Tuesday: Two solid hours of walking/jogging with kids and ponies at the barn, one hour of moderate-intensity riding (yay for sweating and panting!), often concludes with one hour walking as I turn out horses
Thursday: Three hours of walking/jogging at the barn, one hour of light riding, often concludes with turnout
Saturday: Three hours of walking/jogging, one hour light riding, often concludes with turnout
Sunday (not every, but many): One hour walking as I bring horses in, two hours walking as I feed/water, thirty minutes walking/hauling water buckets (which are obscenely heavy, surprisingly enough).
Wow... when I write it all down, I don't feel quite so bad about myself.
None of it is deliberately structured exercise, but all of it is fairly intense. If I measured it in miles, I'd probably be shocked at the ground I cover.