Forget comparing yourself with the neighbour who jogs – start with the simple act of moving. On your lowest days, this might mean just dragging yourself out of bed – but it’s a start and getting yourself in motion can actually help you feel more energized and put your mind in a better place.

Watch Trevor’s Tip Video: Think Movement.

The days you feel least like doing something active are the most important days to do it. Those are the days when you will feel best after doing it.

Watch Ric’s Tip Video: Physical Activity, Stick With It.

Often we’ll bend over backwards for those we love. Think of your physical activity as necessary for helping your children, partner, friend, or pet. By helping them, you’re doing yourself some good too – it’s a win-win situation.

Negative thinking can really grind you down, so try flipping things around. Think of the good stuff about physical activity – more energy, better sleep, better appetite, clearer thinking – to help get you going. A positive mind frame will lead to positive action.

If you’ve managed to get yourself going – even for the simplest of things like washing the dishes, for example – take a moment to recognize that any kind of physical activity is really difficult when depression is at its worst. Use the momentum to carry you on to your next small task.

It doesn’t have to be complicated – just keep things simple. If the most you can do is take a short walk, start there. The next day, try to do a little more and build on that.

It’s more likely that you’ll do something if it’s easy and convenient. Walking or running don’t require much equipment and are easy to do from nearly anywhere. The same goes for swimming or exercise class — if it’s easy to get to and the timing is convenient, it’s more likely that you’ll go.

If you don’t like an activity, chances are you’re not going to do it. But if you enjoy a particular activity — whether it’s walking, biking, or ping pong — you’ll be more likely to do it and stick with it over time. The important thing is to pick something you like. Then you’ll look forward to it and feel better when you do it.

Involving other people is a great way to motivate yourself to get active and be social. Join an exercise group or exercise with a friend. You’ll stay connected and you’ll have support to help you stay on track.

To make sure you don’t “forget” to do some physical activity, give yourself reminders. This could be as simple as a sticky note on your mirror reminding you to go for a walk in the morning.

While it might not always be possible, taking a little break during your work-day to go for a walk, swim, or yoga class can make a world of difference. Your mind will be fresher, you’ll be more productive, and you’ll feel good.

A simple way to increase daily physical activity is to walk or cycle whenever you have to commute somewhere.

One of the easiest and most effective ways to get your heart rate up is by skipping the elevator in favour of the stairs.

Taking part in activities such as hikes or walks with friends or family members is a great way to have some fun with your fitness.

To get the most benefit out of any physical activity, you should try to get your heart rate up, work up a sweat, and keep at it for at least 30 minutes.

Physical activity needs to happen throughout the week. One or two exercise sessions won’t do you much good. Shoot for about 2-3 hours of moderate physical activity over the course of each week. It might seem like a lot, but you could aim for five separate 30 minute sessions each week. Spreading things out over the week makes it much more manageable.

Variety is the spice of life. Make sure you vary your physical activity so that you don’t get bored. Check with your local community centre for different programs on offer.

Don’t break the bank when it comes to physical activities. Unless you are going to be using them regularly, avoid buying health club memberships or expensive equipment.