Exercise on its own is a great mood booster. Do it surrounded by nature and the benefits are even greater. A University of Essex study analysed 10 studies to see the impact exercising outdoors had. They found positive effects of increased mood and greater self-esteem occurred within just five minutes. Young people and people with mental health problems showed the greatest benefit. They also found that being near water increased the effects. So the next time you’re feeling fed up remember this study. Then go take yourself for a brisk walk in a park.

The body's ability to utilise insulin properly can be hampered from just one sleepless night. It is important that sugar in the bloodstream is processed properly, else Type 2 diabetes can develop, Research published at the Leiden University Medical Centre in the Netherlands found sleep restriction for just one night reduced insulin sensitivity by 19 to 25%. Nine healthy people took part in the study and were examined after an eight hour sleep and a four hour sleep. Type 2 diabetes is associated with being overweight and inactivity, but lack of sleep can be a further contributing factor. Modern society remains anti-sleep with pressure on people to do everything. Of course, thinking long term, diabetes can have massive health consequences - where your precious time will be spent in doctor's surgeries or hospital. So sleep well, eat healthily and get some exercise.

15 ways to promote happiness

I have created a squidoo page with the intention of sharing simple ideas to bring about greater wellbeing, increased mood and  overall happiness.

I hope you enjoyed reading it as much as I enjoyed creating it.

One last tip, not included: create your own page about a topic that interests you.

Research conducted at the Hebrew University Hadassah Medical School in Jerusalem has found exercise benefits people in their 70s and 80s. 1861 people took part in the study and were followed over an 18 year period. They found those people who exercised at least 4 hours a week were less likely to die than those who led a sedentary life. For instance, an active 85 year old had a 7% chance of dying over the next 3 years, compared to 24% of sedentary 85 year olds. Furthermore, the active people were more likely to maintain their independence. These differences remained, even when accounting for health problems. The researchers make it clear that it is never too late to take up exercise and benefit from such activity.

Research in Canada published in the Medicine and Science in Sports and Medicine Journal found that sitting for long periods increases a person's chance of premature death. People who spent most of their day sitting had a 1.54 increased chance of early death compared to those who did very little sitting during the day. Such deaths were most likely to be through cardiovascular disease. However, those participants who exercised at least 30 minutes a day five times a week had a lower risk of mortality. It is therefore important to make up for the time spent sitting by exercising and to get up at regular intervals throughout the day. 17,000 participants took part in the study.

Carrying out exercise on a regular basis is known to reduce a person's risk of developing Type 2 diabetes. However, research carried out at Herriot-Watt University in Edinburgh indicates the type of exercise a person does can make a difference. Sedentary men in their twenties took part in an exercise program that involved sprinting on a bike. They did 30 seconds of sprinting, followed by a four minute rest. Sessions lasted between 17 and 26 minutes. Not only was their glucose metabolised, but their blood sugar levels were down. The researchers suggest this is good news for those people who struggle to find time for exercise and they recommend finding time twice a week to do four to six sessions of intense exercise, lasting 30 seconds each.

Exercise brings with it many benefits to your mental and physical health. Recent research conducted in the US at the University of Kansas School of Medicine has been looking at the link between exercise and the progression of Alzheimer's Disease. They discovered that regular exercise can help slow down the progress of the disease, thereby preserving brain function for longer. Other research has shown that exercise can reduce the risk of developing dementia in the first place.

What you do for a living can have an impact on how you manage your stress. In a survey of UK workers conducted by the Stroke Association, it emerged that different professions managed their stress differently. For example, marketing professionals were more likely to turn to food or drink. Whereas over a quarter of IT professionals used exercise to relieve stress. Many workers are handling their stress inappropriately, often turning to food, drink and cigarettes as well as getting angry. Only 13% of the sample exercised; exercise is one of the easiest ways to cut stress.