NHS BORDERS is encouraging people across the region to take advantage of the lighter evenings by making more time for movement this month.

With longer days and warmer temperatures upon us, spring is the perfect time to increase your physical activity.

Those who exercise regularly have a lower risk of developing many long-term conditions, such as heart disease, type 2 diabetes, stroke and some cancers.

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The mental health benefits of exercise also cannot be overlooked, with many studies showing that exercise can boost self-esteem, mood, sleep quality and energy.

Adults should be active every day and aim to do at least 150 minutes of physical activity per week. However, the type of activity that will bring you the most benefit may depend on how you spend the majority of your day.

If you are on your feet all day, it is likely that you already do your weekly 150 minutes of physical activity. You may therefore feel the most benefit from doing some gentle exercises like swimming, stretching or yoga.

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However, if you are someone who spends most of their day sitting at a desk, reaching the recommended amount of weekly exercise may need to be more of a deliberate choice.

Walking is one of the easiest ways to make getting active part of your daily routine and is also a great activity to do with others, so you can combine your physical activity and your social interaction into one. This may be particularly important if you are working from home and not around people during the day.

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If you work behind a desk and spend most of your day sitting, you may also want to consider making movement part of your working day by trying some of these desk-based stretches, which are recommended by the Chartered Society of Physiotherapy.

Dr Sohail Bhatti, Director of Public Health at NHS Borders, said: “Finding the motivation to get outside to exercise during the winter can be challenging, which is why spring is the perfect time to kickstart your movement again.

“Getting more fresh air and sunlight can have a positive effect on both your physical and mental health and wellbeing, so we are urging everyone to make more time for movement in their daily lives.”