Eating healthy and doing activities will make you feel good, control your weight and build your muscles.

Try to do 30 minutes exercise 5 times a week.

You could follow these exercise everyday at home they will take 12 minutes.

Always warm up by jogging or marching on the spot for a few minutes.

Lunges: Works hips and thighs

1. Stand with your right foot in front of your left foot about 3 feet apart.
2. Bend your knees towards the floor and keep your back straight.
3. Pull in your stomach and push back up to the start point.

Bench Dip - Works arms

1. Sit on a chair and place your hands shoulder width apart, see the picture.
2. Keep your hands in the same place and move forward until your body is off the chair.
3. Slowly lower your body to the floor and then push up with straight arms.

Sit Ups - Works stomach

1. Lie down on the floor, have you knees bent and your feet flat on the floor.
2. Place your hands in front of your ears and pull your stomach in.
3. Keeping your feet on the floor, slowly pull your body up from the floor.
4. Hold for a second and slowly lower your body back to the floor.

Push Ups - Works upper body

1. Lie face down on the floor with your feet together and hands by your shoulders.
2. Pull your toes under your feet and rise up so your arms are straight.
3. Lower your body to the floor keep your nose facing the floor and pull up again.

Star Jumps - Works legs and shoulders

1. Start crouching down on the floor with your knees bent and your hands on the floor either side of your feet.
2. Jump up with your feet apart and your arms straight up.
3. Then return to the crouching position and begin again.

Step Ups - Work the whole leg

1. Find a step, stand facing the step with both feet on the floor.
2. Step onto the step with your right foot, keep your left foot on the floor.
3. Now put your left foot on the step to join your other foot.
4. Return your right foot to the floor, then your left.

Do this every morning and night or do once and then go for a walk, a run, play with your kids if you have them, get off the bus before your stop and walk home a bit or get some mates together and go for a kick about.