Exercise helps in increasing insulin sensitivity in the body i.e. the more physically active you are the less insulin your body needs to keep blood glucose levels under control.
You should aim to decrease your sedentary behaviors, lead a more active lifestyle in general, and exercise more regularly.
All types of exercise high and moderate intensity interval training, strength training and aerobic exercises are good options to help increase your fitness levels, get rid of excess weight and protect yourself from chronic diseases.
The Qatar Dietary guidelines recommends exercising for more than 250 minutes per week for a significant weight loss.