Summary:

Flexibility: daily stretches as recommended; or for more stretching consider yoga 3+ times per week

Aerobic fitness: 30 minutes per day of walking, jogging, swimming or cycling, 5-7 days per week, and

Strength: core stability, squat type movement; horizontal push and horizontal pull, or for more consider a complete gym workout consisting of 1-3 sets of 6-12 repetitions, 1-3 workouts per week

...ask for more details if you have any questions