Adults aged 19 and over should try to be active daily to stay healthy and should do at least 150 minutes of moderate aerobic activities every week such as
• walking fast
• water aerobics
• riding a bike on level ground or with few hills
• doubles tennis
• pushing a lawn mower
Strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
Each exercise at least one set and 8-12 repetitions
Or you can cut time if you do more intense exercise such as
• single tennis
It is very important to remember that here I am talking about to maintain health and not achieving big goals you set for yourself. To do that you need to do more frequent exercises.
Perhaps it is worth to seek a Personal Train click here https://speedandstrength.co.uk/2019/12/17/benefit-of-a-personal-trainer/ or a sport coach depending on your individual goal.