Good evening, happy to be participating again in this week's challenge, supporting the initiative of my friends, My friends from steemit again receive my greetings, and thanks to @healthsquared and @sweetsssj and congratulating them because they are putting more intensity and activity to be healthy, and is that if something we must be sure is that health should be placed in the first place.

I am a merchant and my time is quite limited, but since I was a teenager I have loved doing exercises and it is important to emphasize how beneficial it is to do exercises, for our whole body and also for the mind. Generally the different occupations take us a little away from going to the gym, and here in our country it is very expensive, it can be said that a lot of money is needed to want to be in shape, but everything is, in doing a routine of daily and simple exercises in your own house, without limitations:

• We are going to start doing warm-up exercises to relax the muscles, since they are always tense due to stress.
  They should be done on a firm mattress.

• Let's start with leg flexion. Lying on your back on the floor with your knee slightly bent, with your eyes closed you take a deep breath and then exhale slowly. They stretch their legs forward and return to the original position, slowly repeating the exercise with the other leg. He sucks deeply, clenches his fists and exhales, relaxing again completely.

• Another exercise is the knee flexion, you should lie on your back and with your knees bent, bring your right knee as close to the chest as you can, without straining. It returns to the original position, stretching the leg as much as possible on the floor, relaxes and turns the leg to the bending position.

• We do the side flexion, lying on the left side, with the knees slightly flexed towards the front. The right knee is raised until it is as close as possible to the chest, then the leg is slowly extended until it is straight, the leg does not rise, it simply slides on the left leg.

• We do sit-ups, sit and stretch our entire body straight and bend the knees we turn with the left arm towards the leg on the right side and so on we do with the right arm turn towards the leg on the left side.

• It is important to note that we must create an exercise routine, perform sections five times a day, I like to perform the exercises very early before starting the day's work. For my part I can say that the results have been satisfactory, because I suffer a lot of pain in the lumbar region, lower back, due to sudden movement, and for being carrying very heavy lumps, and this exercise program has been medicine to relieve and eliminate pain.

• So I recommend all my friends of steemit, to stop complaining and take the initiative of these two great sponsors of health challenges, which invigorate and improve the welfare situation. To make us healthy people.

I say goodbye, Successes and Blessings.