"Do not be slothful in zeal, be fervent in spirit, serve the Lord." - Romans 12:11, ESV
Cardio and HIIT exercises are the most beneficial for overall health and weight loss.
Running and biking are excellent cardio exercises and swimming if you have access to a pool. You don't have to put in a lot of miles, and don't want to put in a lot of miles for example with running that could damage your bones from impact if you are running on concreate or asphalt. Running a mile or biking a few miles, just a few times a week is very beneficial.
HIIT, or High-Intensity Interval Training
This type of training includes exercises that are anaerobic and you perform them in short and intense burts to the point of exhaustian, followed by rest, and repeating numerous times. Consult a doctor before attemping this, especially if you have heart conditions. This type of training alters your metabolic function and keeps your body constantly in a healthy state. Most of the time these require no equipment so you can exercise most anywhere and anytime.
Example exercises include, burpees, crunches, high knees, jumping jacks, lunges, pullups, pushups, and sprints.
Try performing these exercsises in various combinations.
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