The amount of exercise needed to maintain good health varies depending on an individual's goals and current fitness level. However, the World Health Organization (WHO) and the American College of Sports Medicine (ACSM) both recommend that adults should aim to do at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, or a combination of both. They also recommend muscle-strengthening exercises on at least two days a week.
Moderate-intensity aerobic activity includes activities such as brisk walking, cycling on level ground, and swimming in leisurely fashion. Vigorous-intensity aerobic activity includes activities such as running, cycling uphill, and swimming fast. It is also important to aim for at least 30 minutes of physical activity on most, if not all days of the week. This can be done by breaking up the recommended amount of activity into shorter sessions of 10-15 minutes throughout the day.
Additionally, the guidelines recommend adults should do exercises to improve balance and flexibility as part of their weekly physical activity. This can help to reduce the risk of falls in older adults and improve overall mobility. It's important to note that these are general guidelines and that individual needs may vary, so it's important to consult with a doctor or a fitness professional to determine the appropriate level of physical activity for your personal needs.