When lockdown started I built 1 mile / 30 minutes of walk every day into my routine, plus a few minutes' worth of core strength stuff etc twice per day, short enough not to bore me. (I worked out decades ago that I was never going to spend hours a day down the gym!) I think it helps, and it is at the lower end of widely agreed minimum exercise levels for physical health. And I skip it occasionally when I really want to.

None of this is going to be "overtraining" and/or earn me medals.