"I love to exercise because it makes me a better person. I'm more relaxed have more energy, and I feel good."

There's no question that obesity can contribute to a long list of health problems, including heart disease, diabetes, and certain cancers. But do you have to be svelte to be healthy? The answer, according to research, is no.

A number of studies have shown that it is possible to be both fat and fit⊦ and that regular exercise can reduce the health risks associated with obesity, perhaps greatly.

In fact, men who are obese and fit tend to live longer than those who are lean and unfit.

Women who are obese and physically active still have a higher risk of heart disease than all lean women. But it's substantially lower than the risk among obese women who are sedentary.

So how much exercise are we talking about? At least 30 minutes, five days a week of moderately intense activities such as brisk walking, biking, swimming or yardwork.

If that seems too daunting, talk to your doctor about building up gradually—and do as much as you can.

While not everyone can be slim, all of us can find ways to move our bodies more. And that's the idea.

Physical activity is also a crucial part of any weight loss effort. Now, you shouldn't expect it to be a quick fix, but can make shedding pounds and keeping them off easier. Plus, you'll have more energy and be healthier. That's a lot of reasons to get moving, no matter what the number on the scale.