The lack of exercise and movement in combination with a hyper caloric nutrition is the main reason for overweight and obesity. It is recommended to do more than 250 minutes of physical exercise to lose weight while focusing on three aspects of physical activity: every day activities, strength- and endurance training. An increase of every day activities and a constant endurance- and strength training will help to keep the muscular mass and increases the physical working capacity. It burns calories and therefore reduces weight. Adequate a recommended type of movement are water gymnastics, Nordic walking, cycling and strength training. It is also allowed to do other sports, if the person already has some experience. If possible the power control should be taken from the parameters of a performance test (heart rate, resistance). The Borg Scale, which describes the subjective performance is also a very useful tool to control the power. Realistic and reachable objectives with stages in between should be fixed to increase or maintain the motivation.