For 10 years, scientists observed the work of thousands of Americans. The journal JAMA Internal Medicine published the results of a study that looked at all aspects of exercise, not just how much exercise a person did. Adults should do either 75 minutes of vigorous physical activity or 150 minutes of moderate physical activity each week. This is what doctors advise.
Pairs of tennis, brisk walking, or cycling at a slow speed are all examples of moderate activity. Experts say that during heavy activities such as running, swimming or playing football. Some study participants achieved the recommended amount of exercise per week, while others achieved this amount in one to two weeks of training.
Getting enough activity during the week or on weekends can reduce the risk of death. Doctors also say that people should do some physical activity every day, especially strength training, and try not to sit for long periods of time. For example, yoga, pilates, and gardening or gardening all require intense exercise.
Recommended levels can also be achieved with shorter and more intense sessions.

These can be:

        high-intensity interval training;
        Weightlifting;
        run uphill
        Exercise on an exercise bike.

Joanne Whitmore, a registered nurse at the British Heart Foundation (BHF), said: “This major study shows that it doesn't matter how long you exercise. It's important that you stay physically active."
"Whether you exercise on the weekends or spread throughout the week, aim for at least 150 minutes of moderate-intensity physical activity each week."
Aerobic exercises are useful for the heart, that is, those physical movements during which the blood is actively saturated with oxygen. Moderate-intensity exercise can make breathing difficult and your heart beat faster than normal, but you'll still be able to hold a conversation without interrupting your exercise.
It is important to remember that any physical activity can significantly improve the quality of life and is very good at preventing cardiovascular diseases.