The more you engage in physical activity the more calories you burn. You say you don't have time, everyone has time, and little chucks of activity add up. Take the stairs, park farther away, take a walk around the block after dinner instead of watching TV. It all adds up!
Exercise can help lower your cholesterol, improve your mood, and help you blow off steam. Physical activity stimulates brain chemicals that may leave you feeling happier and more relaxed. Regular exercise can improve your muscle strength and boost endurance. When your heart and lungs work better you have more energy!
It also can help you fall asleep faster and deepen your sleep. Just don't do strenuous exercise before bed, it can keep you awake.
As a general goal you want to aim for 30 minutes total physical activity a day. this can be accomplished in 10 minute slots for you really busy people. If you want to lose weight you may need to exercise more. Remember to check with your doctor before starting any new exercise program. By being healthy you will cut down on your health care costs, and some employers have wellness programs that give incentives if you meet certain wellness goals! Have fun and be healthy! That's What Works for Me!