Building activity into your day is a great way of reducing your stress levels and lifting your mood. 

Doing regular exercise releases natural chemicals that improve your mood and make you feel happier.

The benefits of exercise:

• reduced tension, stress
• a natural energy boost
• improved sleep
• a sense of achievement
• less anger or frustration
• having more fun.
• sense of purpose
• improve self esteem

The recommend amount of required to stay healthy is at least 150 minutes each week for adults.

That’s 30 minutes 5 days a week.

Children aged five to 16 need at least 60 minutes of activity each day.

Build up slowly.

When we are struggling, we often find it difficult to find the motivation to do exercise, you don’t have to do the full amount straight away, go at a pace that suits you.

If you’re struggling to find a full 30 minutes to yourself, three ten-minute slots each day is fine.

Small changes to your daily routine can make a huge difference. (Try dancing while doing the hoovering!)

Being active doesn’t just mean going to the gym. There are lots of ways to be active without spending much money.


Active Scotland 

Active Scotland is a website where you can find all the places in Scotland you can go to and get active, as well as groups, clubs and organisations, see Active Scotland


Walking is a great form of exercise and it's one of the easiest ways to get more activity into your day.
Try to fit walking into your daily routine by ditching the car for short journeys, walking to work or getting off the bus one stop early.

To find a walking group in your area visit Paths for All or visit Medal Routes.  

Couch to 5K

Couch to 5K (C25K) is a free running plan developed to help absolute beginners get into running. The plan involves three runs a week, with a day of rest in between each, with a different plan for each of the nine weeks
Get running with Couch to 5K

Strength and Flex workouts

Let a virtual trainer coach you through a series of equipment-free exercises designed to improve your strength and flexibility. The five-week Strength and Flex plan consists of five 35- to 45-minute podcasts, which are available as a mobile download for MP3 players and mobile phones.

Strength and Flex workout plan


Picking up a skipping rope is a great way to get fit and have fun at the same time. You can usually get a skipping rope for about £1. Skipping is a strenuous exercise, so make sure to start slowly. Take a break every 30 seconds, but remember to keep walking on the spot as you rest.


Gardening helps us care for our physical, social and emotional wellbeing.  Trellis is the framework that helps Scotland's therapeutic gardens to flourish.

Green Gyms

Improve your health and the environment at the same time with the outdoor alternative to the gym. Work up a sweat digging, planting, lopping and path-clearing at one of 95 free Green Gyms around the country, run by The Conservation Volunteers.

 If you live in Fife:

Fife Cycleways

Walking Clubs

Walking,Cycling and Local maps

Walking Football