I walk 8-10 miles a week, rarely up to 20 miles/week, ride a bicycle from 10-30 miles/week, very rarely as much as 100 miles, and lift light weights for high reps.
The past 3-4 months, I have gotten more serious about the weights, spacing out workouts on muscle groups to give them time to rest and grow, supersetting exercises, and hitting problem areas like the hams, back, biceps, and delts. Maybe I'll post my training split, once I have one.
Health-wise, my blood pressure has been increasing. Guess I need to cut out the salt I pour onto my food and the potato chips (oh, no!). I have some shoulder pain connected to working the delts hard, and my right shoulder has a catch in it too often. I don't take prescription meds, sometimes aspirin, no tylenol and rarely ibuprofen. I do have a layer of fat in the lower abdomen and around the belt-line. Could stand to lose about 10 lbs, but that is not critical.
My objectives are to gain muscle mass in the hamstrings, vastus medialis, lats, traps, neck, and spinal erectors. Also to get fit enough for some middle-distance bike rides this summer, of 40-70 miles.
That's about it.