Exercise is not just about building or strengthening muscles. It has many benefits including building stamina, increasing energy, improving heart, and lung health, straightening posture and improving mood, to name but a few. Weight bearing exercise has even be shown to improve bone strength. All of these things help towards a new and healthy you.
For total health we suggest you combine resistance exercise (lifting weights) and cardiovascular exercise (jogging, cycling, swimming etc). This way you can build or tone muscle, along with keeping your heart and lungs in peak condition.
Your training schedule should be aimed at burning off, then keeping off your excess fat, adding or toning muscle and increasing your cardiovascular fitness.
With regard to weight training for fitness, you do not have to lift extremely heavy weights to see results. If you are not interested in building more muscle then lighter weights are fine for toning up. However, adding a little muscle to your frame is a great idea, as it will make you look much fitter and improve your posture as well as your strength obviously. You'll also burn more calories when you exercise.
Cardiovascular exercise is important for overall fitness and there are many forms you can try, including running, cycling and swimming. Variety is the spice of life and that includes exercise. By changing and trying different exercises, you'll stave off boredom along with keeping your body from getting used to the routine and seeing it's effectiveness fade.
You can also try activities that help your flexibility and calm your mind too, such as Yoga or Martial Arts.
To begin with build up any activity gently and try twice per week, for the first few weeks, building up to 3 times per week. Always have at least one day between intense exercise or workouts to ensure your muscles and nervous system has time to recuperate.
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