Flexibility: do daily stretches as recommended; or for more stretching consider yoga 1-3+ times per week

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

Strength: see video below, demonstrating basic and intermediate strength building exercises:

eg core stability, squat type movement; horizontal push and horizontal pull, and more...

ideally 1-2 workouts per week consisting of 1-3 sets of 6-12 repetitions...

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

(ps. at 4.00 I meant vertical pull)