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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 much activity should I do? 

There are lots of benefits to being more active, and any amount of physical activity can help. You don’t have to begin a vigorous training plan to start feeling better. 

How much activity you decide to do is personal to you. This will depend on your current level of activity and fitness, and what you can fit in with your day-to-day life. 

There may also be things that affect how much activity is safe for you to do, such as medication you might be taking, an eating problem, anxiety, OCD, or a physical health condition. See our information on what to do before you start exercising if you think these things may affect you. 

What’s important is that you work out what feels realistic for you at the moment. This may change from time to time, depending on how you are feeling, and what you are able to do.

Government guidelines 

The Centre of Health Protection website has information about how much exercise a person is recommended to do each week, and how intense (moderate or vigorous) this activity would ideally be. The Centre of Health Protection’s information includes examples of activities which count as moderate or vigorous exercise as well as different types of exercise (aerobic, muscle strengthening and mobility/stretching)

However, it’s important to remember that this is just a guide based on the average person, and it’s OK if you don’t feel like you can achieve this right now. The important thing is to start to try to increase your activity levels, and to find something that works for you. 

Overtraining 

Doing too much physical activity can be as unhealthy as doing too little. This is called overtraining or overexercise. 

Overtraining can have a negative impact on both your mental and physical health. For example, it can: 

  • cause injury and long-term physical damage to tendons, ligaments, bones, cartilage and joints. 
  • destroy muscle mass. 
  • become life-threatening – if your body isn’t getting enough nutrition, it is forced to break down muscle for energy. 
  • have a negative impact on your relationships, mood and ability to function in other areas of your life. 

How can I spot if I’m overtraining? 

It can be really hard to spot that you are starting to overtrain. Some signs that you may be overtraining include: 

  • Never having a day off – including training when injured or unwell. 
  • Physical activity has started to affect your relationships, work, hobbies or other responsibilities. 
  • You feel anxious or irritable if you miss a session. 
  • You constantly feel you have to push yourself to go further, faster or heavier. 
  • You no longer enjoy it but feel it’s something you have to do. 

How can I stop myself from overtraining? 

If you feel like you are overtraining, it can help to: 

  • Re-focus – re-assess why you wanted to be active in the first place and what you enjoy about it. 
  • Try a new activity or mix up your routine. 
  • Try a less competitive sport or atmosphere – like tai chi, yoga or pilates, or a different class or instructor. 
  • Limit your exercise time to a healthy schedule – for example, sessions of 30 minutes, 5 times a week. 
  • Listen to your body – have some time off if you need it, or if you’re in pain or unwell. 
  • Take a break – you may need to stop exercising for a while to focus on other things. 
  • Seek help – you may need to get support if you feel like overtraining is starting to have a negative impact on your mental or physical health – for example, by visiting your GP. 
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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.

How much to do

How much activity should I do? 

There are lots of benefits to being more active, and any amount of physical activity can help. You don't have to begin a vigorous training plan to start feeling better. 

How much activity you decide to do is personal to you. This will depend on your current level of activity and fitness, and what you can fit in with your day-to-day life. 

There may also be things that affect how much activity is safe for you to do, such as medication you might be taking, an eating problem, anxiety, OCD, or a physical health condition. See our information on what to do before you start exercising if you think these things may affect you. 

What's important is that you work out what feels realistic for you at the moment. This may change from time to time, depending on how you are feeling, and what you are able to do.

Government guidelines 

The Centre of Health Protection website has information about how much exercise a person is recommended to do each week, and how intense (moderate or vigorous) this activity would ideally be. The Centre of Health Protection’s information includes examples of activities which count as moderate or vigorous exercise as well as different types of exercise (aerobic, muscle strengthening and mobility/stretching)

However, it's important to remember that this is just a guide based on the average person, and it's OK if you don’t feel like you can achieve this right now. The important thing is to start to try to increase your activity levels, and to find something that works for you. 

Overtraining 

Doing too much physical activity can be as unhealthy as doing too little. This is called overtraining or overexercise. 

Overtraining can have a negative impact on both your mental and physical health. For example, it can: 

  • cause injury and long-term physical damage to tendons, ligaments, bones, cartilage and joints. 
  • destroy muscle mass. 
  • become life-threatening - if your body isn't getting enough nutrition, it is forced to break down muscle for energy. 
  • have a negative impact on your relationships, mood and ability to function in other areas of your life. 

How can I spot if I'm overtraining? 

It can be really hard to spot that you are starting to overtrain. Some signs that you may be overtraining include: 

  • Never having a day off – including training when injured or unwell. 
  • Physical activity has started to affect your relationships, work, hobbies or other responsibilities. 
  • You feel anxious or irritable if you miss a session. 
  • You constantly feel you have to push yourself to go further, faster or heavier. 
  • You no longer enjoy it but feel it's something you have to do. 

How can I stop myself from overtraining? 

If you feel like you are overtraining, it can help to: 

  • Re-focus - re-assess why you wanted to be active in the first place and what you enjoy about it. 
  • Try a new activity or mix up your routine. 
  • Try a less competitive sport or atmosphere – like tai chi, yoga or pilates, or a different class or instructor. 
  • Limit your exercise time to a healthy schedule - for example, sessions of 30 minutes, 5 times a week. 
  • Listen to your body - have some time off if you need it, or if you're in pain or unwell. 
  • Take a break - you may need to stop exercising for a while to focus on other things. 
  • Seek help - you may need to get support if you feel like overtraining is starting to have a negative impact on your mental or physical health - for example, by visiting your GP.