Get Physically Active

Your heart rate is beating faster and you feel better, today and tomorrow.

Any amount of exercise can noticeably boost your mood.

Helps the body:

  • Improves sleep
  • Increases energy
  • Decreases pain
  • Strengthens immune system
  • Manages body weight

Helps the mind:

  • Stimulates blood flow into the brain
  • Reduces stress, distress and anxiety by burning off stress-inducing hormones
  • Lifts mood by releasing feel-good hormones
  • Improves self-confidence with better fitness
  • Relieves pent-up muscle tension

Choose exercise you like

Try to get an hour or more of good physical activity each day. Choose something you enjoy and build from there. Start with a little. You might really enjoy it!


  • Walking
  • Jumping rope
  • Bike riding
  • Running
  • Tennis
  • Skating
  • Swimming
  • Playing tag
  • Team or individual Sports
  • Hiking
  • Gymnastics
  • Push-ups
  • Weight-lifting, with a supervised plan
  • Yoga
  • Dancing
  • Climbing the jungle gym

Don’t forget to drink water! If you wait until you’re thirsty, you’re already getting dehydrated.

Tips to keep it up

  • Track with a journal. Jot down your goals and what you have achieved. Use pictures, charts or just words. Seeing it on paper can boost your motivation.
  • Put goals on the calendar
  • Do it with a friend.
  • If you drop the ball, pick it up. It would be a shame to give up entirely just because you missed a few days–or even a few weeks. Remember to acknowledge yourself for any steps forward, no matter how small.
  • Make time for it. If you feel like you don’t have enough time, how about squeezing your exercise into 10-minute chunks? This can be a great cure for the ‘blahs’.
  • Reward yourself. Of course exercise offers its own rewards’ but its OK to treat yourself for achievement!