What kind of exercise - if any - do you do, and how often do you do it? What effects does it have on

Koreans should get a medical check up every year that are provided by our government. That is a basic examination like chest X-ray, blood tests and dental examinations. I got it one month ago. I need to lose 2 kg and gain 4 kg of the muscle. So, I decided to do running or riding a bicycle to build my muscles. I have run since last month and have tried to do it everyday. I always go the the stream and do running or riding a bicycle along the stream. I have a watch that is able to check the exercise record such as distance that I run, calories that I am burned. I always feel refreshed and relaxed whenever I am done with my exercise. I feel like that good hormone came out from my body after working up a big sweat.