Can you give me an advice for being fit?

Sure: Start with 30 minutes of aerobics 4x a week. To commute, consider biking or walking not driving if available. Aerobics consist of swimming, running, hard walk or bike. As you have fun with this level, can move up to be more active on a daily basis, but unless you are a professional athlete, I'd not go over 1 hrs a day!

In 400 characters...: cardiovascular exercise most days of the week, small more frequent meals, 50 grams of fiber daily, plenty of water so urine is almost clear, six to nine hours of sleep nightly, don't smoke, don't drink too much alcohol, don't talk on your cellphone while driving, complex carbohydrates, lean protein sources, keep weight healthy, don't do drugs, obey the speed limit. Did I miss anything?