UBB.threads PHP Forum Software Community Forums UBB.threads 7 Version 7 Support Urgent please, is this bad???

What is the bast way to backup?
Is there a step by step guide on how to properly and safely backup?

My ISP does this but as it was mentioned it is best to backup outside the ISP just in case they go out of business.

Would be nice if a backup file was mailed every day.