From what I have been able to determine, it is not how much you do in a day, but doing something nearly every day. In fact, it appears that the minimum is much less than we may think; that in fact, 30 minutes of "moderate" exercise 5 days a week is what will get us by. So don't train for the Olympics, and as you said, listen to your body.
Well depends on your goal. Enough to have health benefits or well if you plan to do the olympics...
Also visit a fysio or other specialist if you have injuries. It's not always overworked. Very commen injuries/pains are caused by bad technique or not compensating for muscle growth (there are usually multiple muscle compensating each other, with lots of sports, there is a big difference between which side is trained. You will need to do seperate training to compensate for it).
Descending is much harder on the body than climbing, especially on the leg muscles. There is also an inherent instability and the tendency to lose control, some of the reasons accidents on the descent are very frequent.
Heaven would be attaining a summit or other objective by walking or climbing and then accomplishing the descent with a friendly helicopter.
Not just muscle also on the joints. I carry hiking polesif I have to descend longer distances. Strangely enough I don't have issues running down, but do if I'm packed and go slow.
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