1. Move at your own pace
There are lots of ways to be active – and you do not need to be an athlete. Find ways to move that you enjoy and that fit in with your daily routine, health and lifestyle
Think about what might help you, as different activities might result in different benefits. For example, yoga can be good for dealing with anxiety, and running might help with managing stress
There’s lots of stuff you can do that’s quick and needs no equipment. If you just want to try something new at home, there are many free online classes available
If you would prefer to get out, have fun and make some new friends, perhaps to help with feelings of loneliness, find a local walking club or a gym that offers group activities
2. Keep going
Setting goals can help with motivating us to stay active. For example, use a pedometer to check how many steps you’re doing each day and then set a higher goal for the following week
Be realistic about your goals. Setting yourself a tough target that’s hard to achieve might make it tempting to give up. Set small, achievable goals that you can increase at your own pace over time. And celebrate achieving each goal you set yourself
If you do stop, do not give up. See a break as a chance to think about what works for you and get moving again. Perhaps try something different that you find more enjoyable
3. Get a regular fix of feel-good hormones
It’s better to keep your exercise regular if you can
This means you will get a regular dose of those feel-good hormones that we produce when we’re active, to help keep your mood lifted for longer. Feeling the benefits of being active can help us to stay motivated and stick to a regular routine
Research shows that regular exercise might be a more effective treatment for some people with mild depression than antidepressants
NHS: Exercise for depression
4. Use physical activity to switch off
Physical activity can be a great way to switch off from worries or stress. Just a few minutes of moving can make a big difference to your mental wellbeing
Sometimes we store negative emotions in our body, so just shaking, stretching or moving our bodies can help us let go of this
If you’re pushed for time, even a quick walk before, during or after work can be a helpful mental break from daily challenges
Maybe ask friends or family to join you for a walk. A chat on the move if you want to be more sociable or when there’s something on your mind can deliver an extra benefit
5. Get outdoors or try a green gym
Being out in nature can boost our mental wellbeing, so get active outdoors. Going out for a short walk, run or cycle might boost your mood and reduce or stop feelings of worry or anxiety
Try taking a new route through nature if you can. While you’re walking, try some mindfulness techniques – really pay attention to the world around you and what you can see, hear, touch and smell
And if you live near a park with outdoor exercise machines, why not stop and give it a go? These can be found in many public parks and places
Gardening is also a great way to get active. If you do not have any outside space, try a “green gym”. These are free outdoor volunteering sessions that offer a chance to move more, learn gardening skills and meet people. They’re available across the UK
Find out more about green gyms
6. Know when to rest
Even a small amount of exercise can help us sleep better. Remember to stay hydrated and give yourself at least an hour or 2 to wind down after exercise and before bed
You should also aim to go to bed and get up at the same time every day, including weekends, as this can help us sleep faster and sleep better
Relaxing, resting and getting good sleep can make a big difference to our mental wellbeing, make us feel more in control and help us to focus
We’re also more likely to feel like being active again the next day if we feel well rested
7. Every step you take counts
New habits might be hard to create, but do not let that put you off – everyone starts somewhere
Remember that every minute you’re moving counts. You’re not competing with anyone (including yourself) and big changes often start with small steps
Always go at your pace and listen to your mind and body
If you have a health condition or are on any medicines, make sure you’re doing things that are right for you. If you have any doubts, check with a GP before you start a new exercise or activity
A running app for absolute beginners, as well as recent Couch to 5K graduates
Track and build up your daily walks – start with 10 minutes every day!
