Gardening

Gardening earns its place in a health guide twice over: for what it grows, and for what it does to the person doing it.

What it does for you

It is moderate physical activity that does not feel like exercise, which is the kind people actually keep doing. It puts you outdoors in daylight, which sets the body clock and supplies vitamin D. And there is reasonable evidence that time spent gardening reduces stress and low mood - not as a replacement for treatment, but as a genuine contributor.

Starting small, in a city

You do not need land. A sunny windowsill or balcony will grow methi, palak, coriander, mint, curry leaves, chillies and tomatoes. Herbs are the best place to begin: they are forgiving, they are expensive to buy in small quantities, and you will use them.

Most first attempts fail from overwatering rather than neglect. Push a finger into the soil - if it is damp two centimetres down, wait.

Grow what you already cook with. A thriving plant you never use is just a chore with leaves.

Compost

Vegetable peelings, tea leaves and dry leaves will turn into usable soil in a couple of months in a plain bucket with holes in it. It reduces what you send to landfill and costs nothing.