The Physical Activity Guidelines for Americans, 2nd Edition recommends adults 18-64 years old achieve at least 150-300 minutes of moderate intensity activity OR 75-150 minutes of vigorous intensity activity weekly, along with two or more days weekly of strength training, to see substantial health benefits.
One way to achieve this weekly recommendation is to set SMART goals. For example, you can set a positive goal such as "I will walk with a friend or family member for at least 20 minutes after dinner, every weekday for the next two months."