You should get plenty of it everyday. The NFL has a program encouraging kids to get exercise/ be active for 60 minutes every day.
it can take many forms.
it can be intense (interval training) or more laid back (tai chi or yoga) or go between the two.
Variety and fun are key.
Form is important.
Practice/ repetition is important.
Most exercise is more fun with a partner than without.
It can be done in an hour long “session” or it can be broken up into mini-sessions.
The more you exercise, the more you want to exercise. The more you exercise, the better you feel.
You may not see or feel results and benefits immediately, but they accumulate. if you exercise consistently
Build-In rest days or off-days.
The first few weeks of an exercise program and sticking with it are the toughest.
Some days it may feel like work and you may not want to do it, but force yourself to start and then the motivation to continue will come.
What you put into it is what you get out of it.