Ok, so even though i’m only recently back, I’m keen to say, exercise should vary a few times a week. So don’t always do the same reps of the same techniques all the time… Your body will get used to it and you won’t build as much muscle etc. Also, try to get a variation between the types of exercise, like anaerobic and aerobic exercises… ride a bike (like an indoor exercise bike if you don’t want to travel or are afraid of the road safety factor) or go for a walk/jog/run. If you don’t want to do either, you can mix it up a bit! - Try lying on your back (no that’s not just it ) and put your feet up in the air and do air-cycling - it’s cheap cos you don’t need to buy a bike and you don’t need jogging shoes.. yes, you could even do it naked, although the view from certain angles may be a big odd for unexpected onlookers lol.
At least 1/2 an hour of cardio exercise, an hour + if you’re not pushing yourself, then hit a few weights…