HI, Iam 39 Years Old, I Deliver For A Local

HI, Iam 39 years old, I deliver for a local restaurant. I am looking to coincide my active work with a fitness routine that will permit gradual weight-loss, while eating a moderate diet. My question is, being that I am active daily, but slightly overweight, should I push myself with a high-activity workout, or should I consider a moderate workout? My main objective is for being fit for archery. I am concerned as I age, I maybe need to be more concerned with pushing myself to much, rather than say increase my walking routine and adding swimming, instead of lifting weights and building muscle?