My wife & I try to do a 6-10 mile walk/hike each week. Distance depends on how demanding the trail is. I like jogging but I see no sign jogging 3 miles gives the benefit hiking 10 does.
I’m a firm believer in weight lifting of some sort. I prefer bodyweight exercises when possible, done to the point of “serious effort”. Trying to exercise to “failure” in my old age causes injuries. Nearing failure, or serious effort that leaves me worn out, shows strength improvement without the injuries. As I get older (60s), injuries take forever to heal. Isometric exercises are good ways to hit “failure” without the strain on my joints or danger of losing control.
But yes, I think best results mean “vigorous exercise”. 30 minutes a day beats the snot out of zero - something I remind myself when I have trouble getting started - but I think it’s better to do more at least 1-2 times a week.
It’s all relative to what your used to, and every person’s body reacts differently to different workouts. One size does not fit all. My workout today, Tuesday and Sat is a 2 mile run to the gym, a half mile swim and a 2 mile run home. I also do abs and 150 push ups each day. I lift heavy three days a week, run every day doing 5 miles on Sunday and 7 on Monday. I’ll be 60yo in 2 months.
That’s me though. I also trained 40 hours a week when I was training for the Olympics so it’s in my DNA.