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Focus on task goals, such as improving sport skills or stamina, rather than competition, and keep a record of your activity and review it to provide feedback on your progress.
There are many apps and social networks accessible for free to help.
Making the regular commitment to doing physical activity is an achievement in itself, and every activity session can improve your mood. At home There are lots of activities you can do without leaving your front door and that involve minimal cost. It can be as simple as pushing the mower with extra vigour, speeding up the housework, or doing an exercise DVD in the living room. Try using the stairs for journeys fewer than four floors, walking or cycling a slightly longer route home, or using your lunch hour to take a brisk walk, do an exercise class or go for a swim.
The change of scenery will do you good, too. Further ideas for starting or keeping up with physical activity NHS The NHS Choices website has a number of tools to help people get started with physical activity, including exercises for older people, strength and flexibility videos, advice on taking up new sports, and advice on getting started with walking.
London: The Stationery Office. Global recommendations on physical activity for health. World Health Organization: Switzerland. Walking in affective circles: Can short walks enhance affect?
The impact of exercise on the mental health and quality of life of people with severe mental illness: a critical review. Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry. The effect of regular aerobic exercise on positive-activated affect: A meta-analysis. Cambridge University Press: New York.
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