Hurrah, it is summer, everyone is smiling, the sun is shining, people are dashing off on holiday, spending time with their families and generally having a great time. So what if you are not having a great time, not feeling happy or fun, and the sun isnt shining in your life? The stresses and strains of the modern world place people under increasing pressure; to earn more money, look younger, look thinner, be a better parent, have a great career, stay on top of the housekeeping, and usually all of these things at once. Life can throw unexpected difficulties, problems and sadness our way, dampening the cheeriest and strongest of dispositions.

Depression and anxiety is on the increase in Western society, affecting one in 6 people at some time in their life; most commonly between the ages of 25 and 44 (although depression in younger people and even children is becoming more common). Depression can be described as a persistent low mood which makes one feel unable to cope with or face everyday life or the future. Often people will feel anxious, worthless, fatigued, irritable and unable to feel happiness or hope where they would have done before. These feelings may become more severe, with the depression preventing the sufferer from coping with normal life.

If you think that you are depressed, then your first port of call is your GP who will be able to offer guidance and advice. The good news is that exercise can be as effective in controlling depression as drugs or counselling. All forms of activity are thought to help, so you need not join a gym or go to a class; walking is a potent medicine, cycling blows the cobwebs away and even gardening is thought to have a huge positive impact on reducing depression. Exercise is useful in controlling feelings of depression and anxiety for a number of reasons;

While exercising your body produces endorphins or feel-good chemicals which make you feel instantly better and happier; effects last for some time after you stop exercising. These chemicals may also help combat depression.

Exercise removes the build-up of stress hormones in the body which can undermine wellbeing, causing problems such as headaches, fatigue, loss of concentration, problems sleeping and many other mental and physical symptoms.

Exercise can provide focus; having new goals provides direction, and obtaining those goals however big or small breeds a sense of achievement and self confidence.

Exercise gives a feeling of release from problems; you can abandon responsibilities and concentrate on the purely physical; controlling your breathing, running for that extra half a mile, following a class etc.

Exercise can provide a change of scene, getting people out of their homes and routines, meeting new people and feeling less isolated. Group exercise can provide a sense of belonging, even if it is just smiling at the other runners or walkers in the park. Joining a team or class provides opportunities for social contact beyond the normal sphere of your life and its attendant stresses, and can make a refreshing change.

Exercise can boost self-esteem, gaining new skills, improving body image, becoming fitter, and looking healthier.

The benefits of exercise last longer than quick-fixes such as comfort-eating, smoking, or drinking tea or coffee, all of which may contribute to the problem.

Even if you do not suffer from depression, you will benefit emotionally from half an hour of exercise; feeling instantly invigorated, lighter and happier. You need to get out and exercise every day to help keep your body and your brain healthy.

Vikki Scovell BA(hons) PG DIP is a fully qualified Personal Trainer and Fitness Coach. She is a qualified Nutrition Adviser and runs successful Community Exercise classes. Vikki is a consultant in Healthy Eating and Exercise initiatives to schools in the independent sector and publishes School and General Healthy Living newsletters. She has recently been studying specific health problems and how to improve them through exercise and diet. Vikki lives in Bristol in the UK with her partner and two young children.