Exercise guidelines recommend that adults engage in at least 150 minutes of moderate-intensity aerobic activity, such as walking or cycling, each week. This can be broken down into sessions of at least 10 minutes, spread throughout the week. Additionally, strength training exercises for all major muscle groups should be performed on two or more days a week. It's important to include flexibility and balance exercises, especially for older adults, to reduce the risk of injury. Always consult with a healthcare provider before starting a new exercise program, particularly if you have existing health conditions or concerns.