Tips for your mental health

Simple but effective. Take time for a walk every day. Numerous studies have already shown that outdoor exercise has a positive effect on our immune system and our well-being.

Try to change your perspective from time to time during your walk. It is enough to walk your usual route in the other direction. You will notice other things along the way.

How do you turn your walk into a daily habit?

• Make it a fixed date in your diary in the morning

• Use your lunch break and walk round the block after lunch

• Combine it with something useful: walk to the shops

Take a noseful of fresh air. Spending time outside is an excellent opportunity to do conscious breathing exercises. Deep breathing can reduce stress and help you to relax.

The "4-7-11" method:

Simple but effective is the "4-7-11" method. Here you breathe in for 4 seconds and out for 7. The whole thing is repeated eleven times.

Move your breaks outside if possible. A short walk after lunch can increase productivity and reduce mental fatigue.

Make a conscious effort to put an appointment in your diary. Motivate other colleagues to join you and make it a weekly ritual.

Next time you go for a walk, consciously leave your mobile phone at home. Concentrate fully on your surroundings and the nature around you. A few hours without a screen can work wonders and also counteract the daily sensory overload.

Social interaction can also have a positive effect on mental health.

Instead of the next meeting in a café or restaurant, go for a walk together. A long walk at the weekend is also an excellent activity to do together. You get some exercise in the fresh air and socialise with like-minded people.

Meditation not for you? Then why not try mindful walking - also known as mindful walking. This is a mindfulness practice in which you focus your full attention on walking. Mindful walking involves consciously focussing on your actions and sensations while walking.

• Find a quiet place with few distractions

• Breathe consciously: Before you set off, take a few deep breaths to centre yourself and concentrate on your breath.

• Slow pace: Walk consciously and at a slow pace.

• Conscious steps: Focus your attention on your steps. Feel the contact between your feet and the ground. Pay conscious attention to your movement as you walk.

• Pay attention to your senses: What do you see, smell and hear? Notice sounds, smells and images. Simply observe - without making judgements - what is happening around you.

• Stay there: let go of distracting thoughts and keep focussing your attention back on walking.

Mindful walking can have a calming effect and help to reduce stress. It can be done anywhere. In the park, on a pavement and even in the office.