The recommended amount of moderate-intensity exercise for adults each week is at least 150 minutes. This can be achieved through activities such as brisk walking, cycling, or swimming. The goal is to spread this activity over the week, ideally in sessions of at least 10 minutes each. Including muscle-strengthening activities on two or more days is also vital for overall health. This balance helps improve cardiovascular health, strengthen muscles, and maintain weight control, contributing significantly to longevity and quality of life.