2) Do exercise outdoor regularly!

Why is it important?

It’s well known that an inactive life makes you depressed and nervous. Exercise is probably the healthiest way of reducing depression and anxiety. Exercise is as effective as any professional treatment in alleviating mild to moderate depression. It’s interesting to know that exercise changes brain chemistry and makes the brain release powerful chemicals such as endorphins (or internal morphine). Moreover, exercise improves heart condition and general wellbeing. So it’s good for the body and soul - both! Exercise alone might not be enough for severe depression, and you may also need treatment. But even then, exercise helps you to recover better. Read more about it at Heart Foundation.  

What kind of exercise is good?

If you have been inactive for a while, you should ease into it. Please pace yourself and avoid putting too much pressure on yourself in the beginning. The general aim is to reach 30 minutes of exercise three to five times a week; but don't get disappointed if you can't exercise up to this amount. Even exercise less than this is helpful.


You can choose any activity that interests you. It can include walking, jogging, cycling, swimming, or going to gym. Exercising with somebody else or in a group can motivate you. Some people choose to join exercise groups, dancing clubs, Tai Chi, or Pilates classes. If you have back, hip or knee problems, you may consider walking in the pool instead. Water helps to not put too much pressure on your joints. 


Finally, there is evidence that fresh air and the sun can lift your mood, so do exercise outdoors if you can . Please avoid direct sunlight or protect your skin when you are exercising under the sun, e.g. wear a hat and sunscreen.         

Tips on how to do it:

Pace yourself! Start with mild exercise for a short period of time; and increase its intensity and duration gradually!

Make any excuse to get active: Walk to work and school, walk your dog, go shopping, and do gardening!

Do it with somebody else to keep yourself motivated! Join an exercise group!

Modify exercise to your problems. For example, consider walking in a pool if you suffer from a back, hip or knee injury!

Approach your doctor if you’re getting shortness of breath or chest discomfort with exercise! This can be a sign of heart or lung conditions.

You may need treatment if your depression is so severe that you are not motivated to do any activity at all. But please do exercise as soon as you feel a bit better.