If exercise is one of those things you know you should do, could do, ought to do but don't want to do, pick up the latest copy of Time . It's the one with the cover promoting "The Exercise Cure". You might just find enough motivation in that article to get yourself off the couch. At the very least you will have good reading material as Dr. Mark Tarnopolsky reports on some amazing research.
The value of exercise is endless and is proven such that there is a new study about execise in the news almost daily. I have not read a single study about the benefits of a sedentary lifestyle, but have read just the opposite. The World Health Organization and the ACSM agrees that most adults need 150 minutes of moderate intensity physical activity each week. Divide that by 5 or 6 days and it's really not that much. It is doable. In the coming year the NIH will lunch a new study to discover "how and why exercise affects the prevention and treatment of diseases and health issues....". I think we have some interesting data forth coming and I look forward to reading it. Don't think of exercise as your diet plan though or you might find yourself disappointed. Think of exercise as your health plan.
Resources: Time September 12, 2016 The Exercise Cure by Mandy Oaklander