Today in our world every single person wants to be fit and healthy. If you are not free then you can’t do any work properly. Because work needs full concentration and when our health is not good then we are not being able to do any work. So health and fitness is very important for every person in this world. Today we are going to discuss about the health and fitness and how to stay fit and fine. There is many types of diseases. If a person wants to save himself from these diseases after all the effort that person will harm from diseases. If you want to save yourself from diseases then you have to perfume some of regular exercise and different activities. You don’t have to do so much of work out to stay your body fit. You can maintain your body fit for doing 45 minutes of regular exercise.

Ahead In this article we will discuss about some exercise and tasks to stay fit and fine.

Here are some exercises to stay fit:-

Warm up: - First of all before doing exercise you have to warm up your whole body by doing some activities. Do some running, jumping etc. don’t eat anything before doing exercise because it can harm you. Warm up is very important for our body. So remember this thing before performing any exercises do warm up for 5 to 10 minutes.

Standing on your toe: - After warm up stand on your toe. This is first exercise you have to perform. In this exercise you have to do your hands up and slowly-2 stand on your toe. This exercise is very good for your foot and different muscles. This exercise gives you very relaxation. For performing this exercise you can save yourself from back pain and problems of your foot. So do this exercise 5 minutes.

Touch your foot: - After performing the exercise of standing on your toe. Just try to touch you foots. In this exercise stand straight and go down and try to touch your foots without bending your knees. Do this exercise 5 to 8 minutes. This exercise will help you to make your legs more flexible. If you want to increase the level of this exercise then try to touch your foot standing to a wall. Perform this exercise regular this will good for your knee and legs problem.

Bending backward: - After performing exercise of touching your foot. Perform this exercise. In this exercise you will have to stand straight and then slowly-2 bends backward and tries to go down as much as you possible. But I want to give suggestion to those people who have problem in their back boon. That please ask any fitness trainer before performing this exercise. Because in this exercise you back boon should be strong to perform.

Bending sideward: - this exercise is very simple like bending backward. But in this exercise you will have to bend yourself sideward and try to touching the floor. This exercise is really helpful to solve the problem of your back pain. Perform this exercise daily 3 to 5 minutes. Remember one thing in this exercise bend both side one time left and than right. Sit-ups:- after performing bending exercises. Perform this exercise. In this exercise you have to do the sit and ups. Just perform this exercise continues. In this exercise you just have to sit and stand according to your strength. Perform 30 to 50 sit up in a day. It will make your legs stronger.

Jumping: - After doing sit up exercise performs this exercise in this exercise you have to perform small-2 jumps. Perform approx 50 to 80 jumps in the same position. But do not perform this exercise direct after the meal.

Leg swinging: - In this exercise you will have to be in the position of sleeping. After coming in the position of sleeping just swing your leg in the air one by one. It is good for our stomach. You can also swing your both legs at the same time. This exercise also helps you to stronger your legs.

Leg stretching: - After the swinging exercise. Do the stretching exercise. In this exercise you will have to stretch your legs as much as possible. If you want to make your leg flexible faster then perform this exercise. Perform this exercise 5 to 8 minutes daily. But perform this exercise carefully and very slowly.

Bench press: - after doing stretching perform this exercise in this exercise you have to perform the 50 to 80 bench press. This exercise is really good for you biceps and your body. It will increase your body and give shape to your body.

Push ups: - after bench press perform this exercise. Basically in this exercise you just need to lie down in the position of your chest and go up and down through your hands. It will increase you chest muscles. Just perform 70 to 100 push ups in a day. This is really good to maintain your body in a perfect shape.

Crunch: - in this exercise you have to lie down through your back and you have to perform crunches. Crunches is like coming up and going back down. This exercise will increase your abs. this exercise is really good for stomach.

Dumbells- you can exercise with dumbells of light weight in home.

Yoga: - you can also do some of yoga exercise it is also helpful to save you from different diseases.

These are some of the basic exercises. You can perform these all the exercise indoor or outdoor. These exercises are really easy to perform and help you to be fit. There are many more exercise and activities like: - Jogging, Cycling, Playing any sports, Walking etc. these all exercise helps you to be fit. Through performing these activities a person can stay fit and healthy. To stay fit perform these all activities daily. If you perform these exercises regular than I give you guaranty your health will improve 100% and you face very low problem related to your heath and fitness.  If a person do not exercise daily than he/she may get out of shape and lose physical fitness. So, I suggest you to adopt the principle of regularity.