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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.

How can I start getting active? 

It can be difficult to start being more active, particularly if you’re not feeling well or you feel like there are things getting in the way. 

These are some tips to help you get started. 

How to get started 

  • Start off slowly. It may take a while to build up your fitness. Doing too much at first will make you feel tired and may put you off. 
  • Plan a realistic and achievable routine. Try to find ways to be active that fit into your day-to-day life around your commitments, or build activity into your daily life. Trying to move a bit more every day can really help. 
  • Be kind to yourself. Sometimes you can’t be as active as you would like, and your energy levels will vary on different days. It’s fine to slow down or take a break. 
  • Try to identify your triggers and work around them. For example, if you find leaving the house difficult or don’t like to exercise in front of other people, you could try doing some exercise at home. 
  • Keep trying. It may take a while to find an activity you like. As well as trying different activities, you may find that you prefer a particular class, instructor or group. 

“Although I love many aspects of running, it also brings out my capacity for guilt and self- criticism. There can be quite a lot of “no excuses” and “man up” type messages in the running world and I really struggle to keep these in perspective at times.”

  • Work with your highs and lows. If you take medication that leaves you feeling exhausted in the mornings, let yourself rest and build in some exercise later on. If you find that exercising in the evenings affects your sleep, try doing some activity earlier in the day. You may also have periods of time when you’re unable to exercise because of your mental health – that’s OK. Let yourself have a break if you need it, and start again once you’re feeling better. 
  • Have some alternatives. If you can’t be as active as you would like, it’s a good idea to have alternative options that will help lift your mood. 
  • Try not to compare yourself to other people. Set your own goals based on your own abilities and what you would like to achieve. Try to pay attention to how you are feeling and the progress you are making rather than other people. 

Free and low-cost activities 

  • Find activities you can do for free. For example, FitFam, November Project, and Hong Kong hiking meet up offer details on free workouts across Hong Kong.
  • Look for local schemes and discounts. Some sports centres may offer cheaper memberships. Many private gyms also offer free trials or discounts.

If you need a confidence boost 

  • Go with someone else. Some clubs will allow you to attend with someone you know, such as a friend, family member, colleague or support worker, for the first few sessions while you get used to the new surroundings. 
  • Consider doing an activity on your own. There’s lots of options if you prefer not to be active with other people. Walking, running or cycling are great physical activity – they can help you clear your head and can be built into your daily routine. 

“When I’m feeling low, I crank up the music and hit the streets; it stops me heading to a really dark place.” 

If you feel conscious about your body 

  • Remember that you’re not alone. Most people have worries about their bodies, and other people may well be feeling self-conscious too. 
  • Find an inclusive class. There are lots of classes where you will find people of all shapes and sizes. For example, you may be able to find a friendly Zumba class in your local sports centre. 
  • You could look for women- or men-only sessions. Many sports centres and swimming pools run women- or men-only sessions, which may provide an environment in which you feel more comfortable being active. 

“In my aqua classes there are people of all shapes and sizes – and honestly no one cares.” 

If you’re struggling with your mental health

Exercise prescription 

If you have a diagnosis of mild to moderate depression, or if you are physically unwell, your GP may be able to refer you to a physical activity programme to help improve your mental and physical health – this is also called exercise prescription. 

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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.

Getting started

How can I start getting active? 

It can be difficult to start being more active, particularly if you’re not feeling well or you feel like there are things getting in the way. 

These are some tips to help you get started. 

How to get started 

  • Start off slowly. It may take a while to build up your fitness. Doing too much at first will make you feel tired and may put you off. 
  • Plan a realistic and achievable routine. Try to find ways to be active that fit into your day-to-day life around your commitments, or build activity into your daily life. Trying to move a bit more every day can really help. 
  • Be kind to yourself. Sometimes you can’t be as active as you would like, and your energy levels will vary on different days. It’s fine to slow down or take a break. 
  • Try to identify your triggers and work around them. For example, if you find leaving the house difficult or don’t like to exercise in front of other people, you could try doing some exercise at home. 
  • Keep trying. It may take a while to find an activity you like. As well as trying different activities, you may find that you prefer a particular class, instructor or group. 

“Although I love many aspects of running, it also brings out my capacity for guilt and self- criticism. There can be quite a lot of “no excuses” and “man up” type messages in the running world and I really struggle to keep these in perspective at times.”

  • Work with your highs and lows. If you take medication that leaves you feeling exhausted in the mornings, let yourself rest and build in some exercise later on. If you find that exercising in the evenings affects your sleep, try doing some activity earlier in the day. You may also have periods of time when you’re unable to exercise because of your mental health – that’s OK. Let yourself have a break if you need it, and start again once you’re feeling better. 
  • Have some alternatives. If you can't be as active as you would like, it's a good idea to have alternative options that will help lift your mood. 
  • Try not to compare yourself to other people. Set your own goals based on your own abilities and what you would like to achieve. Try to pay attention to how you are feeling and the progress you are making rather than other people. 

Free and low-cost activities 

  • Find activities you can do for free. For example, FitFam, November Project, and Hong Kong hiking meet up offer details on free workouts across Hong Kong.
  • Look for local schemes and discounts. Some sports centres may offer cheaper memberships. Many private gyms also offer free trials or discounts.

If you need a confidence boost 

  • Go with someone else. Some clubs will allow you to attend with someone you know, such as a friend, family member, colleague or support worker, for the first few sessions while you get used to the new surroundings. 
  • Consider doing an activity on your own. There’s lots of options if you prefer not to be active with other people. Walking, running or cycling are great physical activity - they can help you clear your head and can be built into your daily routine. 

“When I’m feeling low, I crank up the music and hit the streets; it stops me heading to a really dark place.” 

If you feel conscious about your body 

  • Remember that you're not alone. Most people have worries about their bodies, and other people may well be feeling self-conscious too. 
  • Find an inclusive class. There are lots of classes where you will find people of all shapes and sizes. For example, you may be able to find a friendly Zumba class in your local sports centre. 
  • You could look for women- or men-only sessions. Many sports centres and swimming pools run women- or men-only sessions, which may provide an environment in which you feel more comfortable being active. 

“In my aqua classes there are people of all shapes and sizes – and honestly no one cares.” 

If you're struggling with your mental health

Exercise prescription 

If you have a diagnosis of mild to moderate depression, or if you are physically unwell, your GP may be able to refer you to a physical activity programme to help improve your mental and physical health – this is also called exercise prescription.