Is intensive exercise the only way to lose weight?

No. Successful weight loss depends on higher calories-burnt compared to calories-consumed. An increase in exercise frequency and intensity helps to burn calories at a certain level, but it requires a change of diet to maximize the weight loss effect. 

Vigorous-intensity exercise, or high-intensity exercise, is a physical activity done with a large amount of effort, resulting in a substantially higher heart rate and rapid breathing. High-intensity exercise may not be suitable for everyone. If you have a medical condition, your doctor will suggest the types of activities and the intensity that’s safe for you.

Some moderate-intensity exercises that can still help you be physically active are:

• dancing
• riding a bike
• water aerobics
• walking up and down stairs
• brisk walking