It's recommended to get at least 150 minutes of moderate-intensity or 75 minutes of vigorous exercise per week. [cdc.gov]
Apples. Maybe it's true what they say about an apple a day. A study of nearly 35,000 women, found that consumption of this fruit—along with its relative, pears—was linked with a lower risk of death from heart disease. The star components of apples—fiber, vitamin C, pectin, and polyphenols—have been associated, primarily in animal studies, with anti-inflammatory effects and an increase in beneficial microbes in the gut. — Harvard Medical School