10 workouts to suit your mood

Need something or someone to motivate you into regular exercise that will get you fit and make life fun? Come out from behind the desk, alight from the bus and get moving. Here are our top 10 list of workouts to suit your mood.

1. Cycling for energy

There's nothing like a two-wheel tour to get the energy levels up. Join a cycling group and get those legs pumping! It will boost your brainpower and help you beat illness. Regular cycling helps boost the immune system and keeps the bugs at bay – giving you more time to enjoy your bike. Plus, you'll make new friends and see new places along the way, what's not to like?

2. Football for idle Sundays

There's nothing like a good team game to improve your mood. As one of the most popular sports in the world, you'll find a football team in every town and village. It's a great way to meet people and it's easy to find a level that you're happy with. If you want to get competitive join a local league for a great cardiovascular workout.

3. Dancing for intelligence

From ballet to zumba, dancing may just make you smarter! Research has shown that dancing can maintain or even improve cognitive function. This may be because the activity stimulates several parts of the brain all at once, keeping the grey matter active and buzzing. Time to dance your way to that promotion?

4. Swimming for a free mind

There's nothing quite like the splendid isolation of swimming to let your worries melt away. When you're in the water 90% of your body is being supported so it's an ideal exercise for those with sore muscles or stiff joints. If you yearn to be a fantastic freestyle swimmer then join a group and go for gold!

5. Kickboxing for a boost in confidence

Sometimes a good kick is all it needs to give your confidence a boost. Unleash those pent up emotions on a boxing bag or a sparring partner to help you improve your mood. It may even clear your mind so you can tackle your problems with greater purpose and clarity.

6. Pilates for relaxation

Pilates isn't just good for your core muscles – it also helps with relaxation, which is a great thing for all of us. This is a good exercise to promote flexibility as well as toning up – without aggravating any sporting injury, which is why it's a firm favourite with sporting types.

7. Running for mental resilience

There's no denying that running is as much as mental as a physical sport – especially over long distances. Once you get into the 'zone', running becomes a natural movement, and your mind is free to de-clutter. Whether you want to run a full marathon or just get to the end of the road without stopping, this is a sport that's all about you. Click here for our physiotherapist's advice on how to choose the best running shoe.

8. Walking for rejuvenation

Get together with a friend and enjoy the local park, or find a route you've never been before. Discovering a new part of the city is as enjoyable as clambering through the countryside. For optimum benefit, walk for at least half an hour at a brisk pace (that's about five kilometres an hour). Combine that with a chat with friends and you'll be relaxed and rejuvenated at the same time.

9. Yoga for calmness

Several studies have linked regular yoga practice with increased feelings of contentment and calm. Deep breathing trains you to quiet your mind and be more self-reflective, while the increased oxygen flow to the brain helps to boost overall mood. To gain the benefits of yoga, aim for at least one 60-minute class a week.

10. Boot camp for boredom

If you hate routine, try a boot camp (most offer the first session free). The mix of running circuit training and resistance exercise will keep you interested and the fact the routine changes every week adds to the spontaneity. Go with a friend! When there's someone relying on you, you're more likely to return for more.