Being active helps protect your physical and mental health.
Physical activity can help you to:
- improve your mood
- sleep, relax and feel better
- reduce stress
- boost your energy levels
Physical activity is especially beneficial for people with low mood and mild to moderate depression.
It can also be a good way to meet people and get more involved in your community.
How to get started
Choose activities you enjoy. Do not be afraid to try something new. Take part in a team sport, go for a brisk walk with friends or attend a local exercise class.
Also aim to be more active in your daily routine. Try walking or cycling instead of travelling by car or public transport.
To become more active when you have depression can be difficult. You can start small and gradually increase your activity level.
Focus on finding enjoyable activities that you can do regularly, such as walking, cycling or a workout video. Even short bursts of movement can help boost mood and reduce feelings of depression.
Getting more active
Get more active by increasing the:
- number of days you do physical activity
- amount of time you do physical activity for each day
Start at your own pace. Aim to build up to 2 hours and 30 minutes of physical activity a week.
Keep up your motivation by:
- trying group activities
- asking a friend to join you
- tracking your activity
- setting yourself challenges
- not being too hard on yourself if you miss a day of activity
Activities you can do with other people
Find an activity you enjoy
Find something you enjoy and that fits in with your routine. This will help keep you motivated to do it every day.
Different physical activities need different amounts of energy.
Tips on how to be more active and fit physical activity into your day
Getting support
Talk to your GP before increasing your physical activity if you:
- have any concerns about your health
- are not sure if the activities are suitable
- are recovering from an injury
They can help you set realistic goals that take into account your level of fitness, health and medicines you take.
If any physical activity causes you pain or discomfort, stop and get medical advice from your GP or physiotherapist.
Advice on keeping active with a disability or long-term condition