Depression can drain your energy and motivation, making even small tasks feel overwhelming. It’s completely understandable if the idea of being more active feels especially challenging right now. But even gentle movement, like stretching, walking, or doing something you usually enjoy, can help lift your mood. You don’t need to do much to start feeling the benefits.
Energetic movement doesn’t have to mean doing exercise or anything strenuous, it simply means moving your body a bit more than usual.
Strength movement helps build and support the muscles your body needs to stay active and independent. It can make everyday tasks, like getting out of bed or walking to the toilet or shower, feel easier over time.
Balance movements reduce the risk of tripping or falling. The good news is that balance can often improve quickly with a bit of regular practice. Exercises like yoga and Tai Chi have a strong mindfulness influence which will help you manage anxiety in the moment.
If you’re currently experiencing chest pain, and you haven’t already discussed this with your medical team, it’s important to pause and speak to your medical team before starting any new physical activity.
Chest pain can be a sign that your heart or lungs need medical attention, so it’s always better to be cautious. Once your healthcare team has assessed you, they can help guide you on the safest way to stay active.
Remember: It’s not about doing more, it’s about doing what’s right for your health, at the right time, with the right support.
Even if you’re feeling unwell, have ongoing symptoms, or your condition has progressed, gentle movement can still bring meaningful benefits.
Physical activity doesn’t always mean doing it yourself. For example, a caregiver can help you move your limbs, or you might use aids like a TENS machine to support circulation and muscle function.
You may need to adapt how you move depending on how you’re feeling. Simple actions, like sitting on the edge of the bed, gently moving your arms, or squeezing a soft ball, can help maintain strength and comfort. Even standing up during a TV advert can make a positive difference.
Every little bit counts. Listen to your body, go at your own pace, and ask your healthcare team for advice if you’re unsure what’s right for you.
It’s important to listen to your body. If you begin to feel dizzy, unwell, or extremely tired while being active, stop and rest. Wait until the symptoms have settled before doing more.
There are some warning signs you should never ignore. Stop immediately and seek urgent medical attention if you experience:
• Chest pain
• Blacking out or fainting
• Severe or unusual shortness of breath
If you’re unsure, take a break and speak to a healthcare professional. You can also find more detailed safety advice on the page for your specific condition or symptoms.
Remember: it’s always better to go gently and safely, especially when you’re starting out.
It’s natural to worry that being more active might make your symptoms worse. Some people do notice that their symptoms feel more noticeable at first. This is often simply your body adjusting to the new activity. It’s a normal part of the process, and these feelings usually settle with time as your strength and confidence grow.
You can find specific safety information on the relevant symptoms and conditions pages.
And remember the golden rule: start at a comfortable level and build gradually. Doing a little, regularly, is far better than doing too much all at once.
If you’re unsure or have concerns, speak with your healthcare team for guidance.
Increasing your activity, even just a little, is not only safe, but good for your health. Gentle movement can help improve your strength, energy, and confidence.
If you’re feeling unsure about your particular circumstances, you can always speak with your doctor or healthcare team first. They can help guide you on what’s safe and right for you.
You can also check the safety information on the Conditions page for advice tailored to your situation.
It’s completely natural to feel concerned especially if you’re just starting to become more active. But the risk of something serious, like a heart attack, happening during gentle or moderate activity is very low.
In fact, regular movement is one of the best things you can do for your heart and overall health. The key is to start at a comfortable level and build gradually, there’s no need to rush or push too hard.
If you’re ever unsure or anxious, speak with your doctor or healthcare team for reassurance and support. You don’t have to do this alone.
It’s still quite common for gyms to ask for a medical clearance letter, especially for people with certain health conditions or who haven’t been active for a while. This is usually a precaution.
For most people, medical clearance isn’t needed to begin gentle or moderate physical activity, especially if you start from your current level and build up gradually. You don’t need to jump into intense workouts right away to feel the benefits.
If you’re unsure or have specific health concerns, it’s always a good idea to talk to your doctor or healthcare team. They can help guide you safely and confidently toward becoming more active.
Being more active can help with weight management, but exercise alone may not lead to weight loss, especially if your diet stays the same. However, even if your weight doesn’t change, moving more has many proven benefits for your overall health.
Regular physical activity can:
• Improve your heart and lung function
• Boost your mood and energy
• Reduce your risk of serious conditions like type 2 diabetes and heart disease
• Help maintain your mobility and independence
Mind UK is a mental health charity that provides advice and support to empower individuals experiencing mental health problems, campaigns to improve services, and raises awareness to promote understanding.
Provides emotional support, resources, and campaigning for people affected by mental illness and their families. The charity works to improve mental health awareness and access to compassionate care.
Focuses on preventing mental ill-health by researching causes, shaping policy, and promoting everyday habits that support wellbeing. It believes good mental health is a universal human right.
Provides expert information, local services, and campaigning to improve the lives of people severely affected by mental illness. The charity works to ensure everyone gets the right care and support to recover and thrive.
The Sport England team understands that if you’re new to getting active it can feel a bit scary, so they’ve put together some top tips to help you get started.
Parkrun is a global charity that organises free, weekly, 5 kilometre and 2 kilometre community events in parks and outdoor spaces.
The UK National Health Service (NHS) provide resources to support you to move more
Men’s Sheds encourage people to come together to make, repair and repurpose, supporting projects in their local communities. Improving wellbeing, reducing loneliness and combatting social isolation.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
