The recommended amount of aerobic exercise for adults is at least 150 minutes of moderate-intensity or 75 minutes of high-intensity activity each week. This can be achieved through activities such as brisk walking, cycling, or swimming. Spreading exercise throughout the week is advisable for optimal health benefits, which include improved cardiovascular fitness, weight management, and enhanced mental well-being. Adults should also include muscle-strengthening activities on two or more days each week to maintain overall health.