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Physical activity and your mental health

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

What type of activity might work for me? 

Being physically active tends to be easier if you choose an activity that you enjoy, and that fits into your daily life. If you force yourself to do something you don’t enjoy, you’re much less likely to keep it going and experience benefits to your mental health. 

There are lots of different things you can try – not everybody will enjoy or feel comfortable doing all of these activities, so you may need to try a few before you find something you like. You may also find that different things work for you at different times, depending on how you’re feeling. 

If you think you might find it hard to get going with any of these things, we have information which may help you get started. 

Activities at home 

  • Try to sit less – if you spend lots of time sitting down, try to get up and move around a bit every hour. If you’re worried you might forget, you could set an alarm to remind yourself. 
  • Chair-based exercises – if you have mobility problems, a physical condition, or find it difficult spending time out of a chair, the Leisure and Cultural Services Department has activity routines inclusive of people with disabilities, that include seated exercises.
  • Play an active computer game – there are a few different gaming consoles you could try which involve actively moving your body while playing computer games. 
  • Do exercises or stretches at home – you could try an exercise CD or DVD, or look for exercise videos online. 
  • Do an online activity programme – there are lots of free, online exercise regimes designed for you to try at home, including everything from chair-based exercises to yoga and cardio workouts. 
  • Do active household chores, like hoovering, tidying or DIY. 
  • Include more activity in your day-to-day routine – run up the stairs instead of walking, carry your bags of shopping in one at a time or do some gentle stretching while you’re watching TV. 
  • Dance – put on some music while you’re cooking and dance around your kitchen, or have a mini dance party with your friends or family. 

“It calms my mind, it stops me ruminating, it actively lifts my mood and it makes me feel a lot more positive about life.” 

Activities out and about 

  • Walk a bit more – to work, to the shops, or to the end of the road and back. 
  • Play a game in the park – for example, frisbee, tag or a game of catch. 
  • Try a new sport, or join a team, group or exercise class – the Hong Kong Public Library website has lots of information about different sports and activities, how to get involved and where you can do them locally.  The Leisure and Cultural Services Department also has information about where to find local facilities for a range of different physical activities and sports clubs and programmes. 
  • Volunteer outdoors – The Green Hub, e-Farm, Kadoorie Farm and Botanic Garden, and Hong Kong Dog Rescue all offer outdoor volunteering opportunities. 
  • Find your local sports centre – sports centres have a range of sports facilities, such as badminton and squash courts, and run exercise classes and groups, such as Zumba and aerobics. They often feel more inclusive than private gyms, and many have discount schemes and childcare facilities. Check the Leisure and Cultural Services Department website to find your nearest centre. 
  • Try a dance class – from Zumba to swing, ballroom or dancercise. 
  • Walking or running groups – Hong Kong Hikers puts on walking and hiking events and this article has information about local running groups. 

“I’m not the sporty type, but I love walking. It really lifts my mood.” 

  • Outdoors gyms – some local parks have free outdoors gym equipment you can use. You can find the location of any free outdoor fitness equipment near you. 
  • Cycling – the GovHK website offers some ideas for cycling routes around Hong Kong and information about safe cycling.  
  • Adventure gaming apps – some gaming apps are a great opportunity to explore outside. 
  • A mindful sport, such as yoga, pilates, tai chi. 
  • Gardening or seated gardening. If you don’t have a garden at home, the The Leisure and Cultural Department website has details of community gardens around Hong Kong. 
  • Be active in nature – our information on nature and mental health has lots of ideas for getting active outdoors. 
  • Swimming – the Leisure and Cultural Department has a directory to help you find your local swimming pool and other aquatic facilities.

“Swimming has helped me. The pool is one of my safe places now and I go twice a week. It means that I’m tired at the end of the day so I can sleep much better, and I feel happier about my body.” 

Motivation and extra support 

  • Music – putting music or a podcast on your headphones can help distract, entertain or motivate you while you exercise. 
  • Programmes and apps, such as the [email protected] project’s activity plan and Couch to 5K, give you step-by-step programmes to follow, include information about how to exercise safely and help keep you motivated. 
  • Enjoy alone time – being active alone can provide a good way to reflect on how you’re feeling or practise being mindful. 
  • Online communities – you could check in with other people who are also trying to get more active on an online community. This can help you stay motivated and connect with others in a similar situation. 
  • Ask for recommendations – some activities are more inclusive than others. Try asking your GP, friends or an online community for recommendations and tips. 
  • Raise money for charity – many charities, support people who want to do an active challenge, like an organised run or bike ride, and use it as a chance to raise funds and support the charity’s work. 
  • Exercise with other people – many people find that joining a group or getting active with someone they know – like a friend, family member, colleague or support worker – can be motivating and make a new activity more enjoyable. 

“The thought of going to a gym on my own terrified me but I started going to various exercise classes with a friend. The difference it made to my mental health was incredible.” 

Disability, mental health and inclusive activities

  • Disability inclusive exercise routines – the Leisure and Cultural Services Department website has fitness programmes for people with disabilities, whatever your disability or level of fitness. 
  • Inclusive gyms – the Leisure and Cultural Services Department has information about sports centres including their accessibility. 
  • Specific activities for people with disabilities – such as horse riding for the disabled and Sailability’s watersports.
  • Ask for a referral to a physical activity scheme – if you have a mental health problem your doctor/GP may be able to refer you to a physical activity programme.
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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

Choosing an activity

What type of activity might work for me? 

Being physically active tends to be easier if you choose an activity that you enjoy, and that fits into your daily life. If you force yourself to do something you don't enjoy, you're much less likely to keep it going and experience benefits to your mental health. 

There are lots of different things you can try – not everybody will enjoy or feel comfortable doing all of these activities, so you may need to try a few before you find something you like. You may also find that different things work for you at different times, depending on how you’re feeling. 

If you think you might find it hard to get going with any of these things, we have information which may help you get started. 

Activities at home 

  • Try to sit less – if you spend lots of time sitting down, try to get up and move around a bit every hour. If you’re worried you might forget, you could set an alarm to remind yourself. 
  • Chair-based exercises – if you have mobility problems, a physical condition, or find it difficult spending time out of a chair, the Leisure and Cultural Services Department has activity routines inclusive of people with disabilities, that include seated exercises.
  • Play an active computer game – there are a few different gaming consoles you could try which involve actively moving your body while playing computer games. 
  • Do exercises or stretches at home – you could try an exercise CD or DVD, or look for exercise videos online. 
  • Do an online activity programme – there are lots of free, online exercise regimes designed for you to try at home, including everything from chair-based exercises to yoga and cardio workouts. 
  • Do active household chores, like hoovering, tidying or DIY. 
  • Include more activity in your day-to-day routine – run up the stairs instead of walking, carry your bags of shopping in one at a time or do some gentle stretching while you're watching TV. 
  • Dance – put on some music while you're cooking and dance around your kitchen, or have a mini dance party with your friends or family. 

“It calms my mind, it stops me ruminating, it actively lifts my mood and it makes me feel a lot more positive about life.” 

Activities out and about 

  • Walk a bit more – to work, to the shops, or to the end of the road and back. 
  • Play a game in the park – for example, frisbee, tag or a game of catch. 
  • Try a new sport, or join a team, group or exercise class – the Hong Kong Public Library website has lots of information about different sports and activities, how to get involved and where you can do them locally.  The Leisure and Cultural Services Department also has information about where to find local facilities for a range of different physical activities and sports clubs and programmes. 
  • Volunteer outdoors – The Green Hub, e-Farm, Kadoorie Farm and Botanic Garden, and Hong Kong Dog Rescue all offer outdoor volunteering opportunities. 
  • Find your local sports centre – sports centres have a range of sports facilities, such as badminton and squash courts, and run exercise classes and groups, such as Zumba and aerobics. They often feel more inclusive than private gyms, and many have discount schemes and childcare facilities. Check the Leisure and Cultural Services Department website to find your nearest centre. 
  • Try a dance class – from Zumba to swing, ballroom or dancercise. 
  • Walking or running groups – Hong Kong Hikers puts on walking and hiking events and this article has information about local running groups. 

“I’m not the sporty type, but I love walking. It really lifts my mood.” 

  • Outdoors gyms – some local parks have free outdoors gym equipment you can use. You can find the location of any free outdoor fitness equipment near you. 
  • Cycling – the GovHK website offers some ideas for cycling routes around Hong Kong and information about safe cycling.  
  • Adventure gaming apps – some gaming apps are a great opportunity to explore outside. 
  • A mindful sport, such as yoga, pilates, tai chi. 
  • Gardening or seated gardening. If you don’t have a garden at home, the The Leisure and Cultural Department website has details of community gardens around Hong Kong. 
  • Be active in nature – our information on nature and mental health has lots of ideas for getting active outdoors. 
  • Swimming – the Leisure and Cultural Department has a directory to help you find your local swimming pool and other aquatic facilities.

“Swimming has helped me. The pool is one of my safe places now and I go twice a week. It means that I’m tired at the end of the day so I can sleep much better, and I feel happier about my body.” 

Motivation and extra support 

  • Music – putting music or a podcast on your headphones can help distract, entertain or motivate you while you exercise. 
  • Programmes and apps, such as the [email protected] project’s activity plan and Couch to 5K, give you step-by-step programmes to follow, include information about how to exercise safely and help keep you motivated. 
  • Enjoy alone time – being active alone can provide a good way to reflect on how you're feeling or practise being mindful. 
  • Online communities – you could check in with other people who are also trying to get more active on an online community. This can help you stay motivated and connect with others in a similar situation. 
  • Ask for recommendations – some activities are more inclusive than others. Try asking your GP, friends or an online community for recommendations and tips. 
  • Raise money for charity – many charities, support people who want to do an active challenge, like an organised run or bike ride, and use it as a chance to raise funds and support the charity's work. 
  • Exercise with other people – many people find that joining a group or getting active with someone they know - like a friend, family member, colleague or support worker - can be motivating and make a new activity more enjoyable. 

“The thought of going to a gym on my own terrified me but I started going to various exercise classes with a friend. The difference it made to my mental health was incredible.” 

Disability, mental health and inclusive activities

  • Disability inclusive exercise routines – the Leisure and Cultural Services Department website has fitness programmes for people with disabilities, whatever your disability or level of fitness. 
  • Inclusive gyms – the Leisure and Cultural Services Department has information about sports centres including their accessibility. 
  • Specific activities for people with disabilities - such as horse riding for the disabled and Sailability’s watersports.
  • Ask for a referral to a physical activity scheme – if you have a mental health problem your doctor/GP may be able to refer you to a physical activity programme.