How the Mind HK team is staying active this #moveithk

Mind HK
Mind HK
Feb 28, 2020 · 9 min read

By Mind HK

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How are you keeping active this #MoveitforMentalHealth?

I have been taking advantage of the trails near my house to explore the outside world. My two rescue dogs haven’t done much hiking before, so they are enjoying coming along with me — I am finding their enthusiasm up some of the hills quite hard to keep up with! I’ve found that an early morning dog walk not only gets me up and ready for the day and helps me keep set working hours when I am at home, but also gives me quiet time which is great for my mental health.

What are your favourite workouts? How does exercise help you?

Hiking and spin

A good exercise session helps me not only feel good in myself, but I also notice an improvement in my concentration levels and reduction in stress levels — it helps me to gain perspective. If I am seeing patients, a workout during lunch is like a reset for the afternoon.

Tips on working out this Feb:

Get outside! The weather is great for walking and hiking — make the most of it before things heat up and the humidity makes it harder. The open air is a great place and a safe place to exercise right now.

您如何實行 #為精神健康MoveIt (#MoveitforMentalHealth) 這個活動?

我一直在利用我家附近的山徑探索外面的世界。我的兩隻救援犬之前並沒有太多遠足經驗,所以他們喜歡和我一起去 — — 我很難跟上牠們在熱衷的山徑時的步伐!我發現早上同隻狗去散步不僅可以喚醒我和開始新一天,這樣也可以幫我調整好在家工作的時間,還能夠給我清靜的時間,對我的精神健康十分好。

您最喜歡什麼運動?運動對您有什麼幫助?

遠足和飛輪班

進行良好的鍛煉不僅可以使自己感覺更良好,我亦留意到自己的專注力有所改善,而且舒緩自己的壓力 — — 讓我以不同角度看待事情。如果我正會客,午膳期間的運動亦可以重整我的下午時間。

在今年2月保持活躍的貼士:

到外面去吧!天氣非常適合散步和遠足 — — 在天氣變熱和變得更潮濕前充分利用的這個季節的天氣。現在的戶外是一個理想和安全的運動地方。

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How are you keeping active this #MoveitforMentalHealth?

With the team working from home and school out, I think it’s more important than ever to keep active. My usual workout routine involves going to the gym and attending classes, but this time at home has challenged me to be more creative with my workouts and do things a bit differently; I’ve been taking this time to spend more time outside hiking/going on long walks and runs.

What are your favourite workouts? How does exercise help you?

  • Running, hiking, yoga, and pilates.
  • Exercising consistently makes a huge difference to my productivity levels, mood, and sleep quality — these are the key reasons I workout and keep to my routine.

Tips on working out:

Keeping active at home is a fun way to discover new workouts and change up your workout routine. If you do not feel safe attending a class or going to the gym, explore the many options on YouTube, apps, and online, or simply go on a hike if it’s nice out. Some of my favourite at home/running apps include: Down Dog (Yoga) and Aaptiv (personal training for running).

您如何實行 #為精神健康 MoveIt (#MoveitforMentalHealth) 這個活動?

隨著團隊在家里工作和停學,我認為保持活躍比以往都更加重要。我平常鍛煉習慣包括健身和上運動班,但最近因為要待在家裡, 所以我必須在鍛煉方面更有創意,用不同形式運動。我在這段時間花了更多時間遠足和跑步。

您最喜歡什麼運動?運動對您有什麼幫助?

  • 跑步,遠足,瑜伽和普拉提。
  • 鍛煉對我的工作效率、情緒和睡眠質素有巨大影響 — — 這是我持續鍛煉的關鍵原因。

在今年2月保持活躍的貼士:

在家中保持運動是發掘不同運動及改變鍛煉習慣的有趣方式。如果您對上課或去健身中心感到不安,可以在YouTube、應用程式或在網上搜索多種運動方式;如果天氣好的話亦可以遠足。我最喜歡的室內/跑步應用程序包括:Down Dog(瑜伽)和 Aaptiv(個人跑步訓練)。

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How are you keeping active this #MoveitforMentalHealth?

I’ve been at home more than usual this #MoveitforMentalHealth, due to home office and events generally being cancelled. But it hasn’t affected how I keep active at all — my standing desk and Fitbit watch keep me moving every hour or two. My watch occasionally buzzes when I’ve been far too sedentary. It’ll remind me to take 250 steps, which translates to about 1–2 minutes of activity. As a bonus, moving in place at home feels less weird than at the office!

What are your favourite workouts? How does exercise help you?

Anything high intensity (HIIT). Such as incorporating burpees, star jumps, lunges, with some flexibility and cardio exercises. I really love that HIIT takes up very little space and very little time, and yet gives you more mental and physical energy post-workout.

Tips on working out this Feb:

Keep going with whatever you are most comfortable with — going on a brief outdoor stroll, hike, or run (whilst maintaining adequate hygiene and safety), or generating an indoor sweat storm with some strength or cardio exercises on a yoga mat. Every bit of movement counts.

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您如何實行 #為精神健康 MoveIt (#MoveitforMentalHealth) 這個活動?

因為最近在家工作和許多活動被取消,所以我留在家裡的時間比平常多。但這並沒有影響我保持運動 — — 站立式辦公桌和 Fitbit 手錶使我每隔一兩個小時活動一次。當我久坐不動時,手錶會嗡嗡作響。它會提醒我走250步,相當於大約1–2分鐘的運動。另一個好處,在家中做運動沒有在辦公室內運動那麼奇怪!

您最喜歡什麼運動?運動對您有什麼幫助?

任何高強度間歇訓練(HIIT)。例如Burpees (剝皮跳)、大字跳、弓步,及一些柔軟性動作和帶氧運動。我最喜歡高強度間歇訓練佔用很少空間和時間,卻使自己更精神和精力充沛。

在今年2月保持活躍的貼士:

繼續進行最適合自己的運動:短暫的戶外漫步、遠足或跑步(同時保持足夠衛生和安全),或者在瑜伽墊上進行一些力量訓練或帶氧運動,出些汗,每一次活動也很重要。

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How are you keeping active this #MoveitforMentalHealth?

I’ve been trying to avoid crowded places by going on HK’s nature trails and doing some hiking or jogging. I will also be spending a week this month in Boston, and have decided that I will walk as far as possible instead of taking Ubers or cabs (hopefully it won’t be snowing!) This will allow me to stay active, save money, protect the environment and simultaneously see more of the city.

What are your favourite workouts? How does exercise help you?

I find socialising quite tiring normally, let alone whilst exercising! As a result, I do most of my workouts alone. I like doing the elliptical at the gym because it’s less tiring than the treadmill. Also, I can watch movies or TV shows on my phone at the same time. Time goes by much quicker this way!

Tips on working out this Feb:

Tell your friends so that you can be kept accountable and will be able to get support if you feel demotivated. Or even better, get them to join. They’ll thank you in March.

您如何實行 #為精神健康MoveIt (#MoveitforMentalHealth) 這個活動?

我一直通過在香港郊外遠足或慢跑避免前往擁擠的地方。我也將在本月到波士頓旅遊,並決定盡量步行而不乘坐Uber或的士(希望不會下雪!),這使我保持運動、省錢、保護環境,同時參觀更多市內景色。

您最喜歡什麼運動?運動對您有什麼幫助?

我覺得社交互動令人疲憊,所以我通常會獨自運動。我喜歡在健身中心做滑步機,因為它沒有跑步機這麼吃力。另外,我可以同時在手機上觀看電影或電視節目。這樣,時間就過得更快!

在今年2月保持活躍的貼士:

告訴您的朋友,讓自己更容易遵守承諾。而且當你感到沒有動力時還能得到支持,甚至讓他們加入就更好。他們會在三月感謝您。

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How are you keeping active this #MoveitforMentalHealth?

As I have more time now, I like to walk to the gym that I usually go to and work out there, while making sure I clean the machine before and after using it). I also head out for a walk or a jog near the seashore at night as there are less people at that time. I find it calming and gives me a sense of clarity while exercising.

What are your favourite workouts? How does exercise help you?

I usually do weight training because doing cardio is exhausting. It also keeps me mindful because I need to stay focused and engage my muscles, therefore distracting myself from my thoughts and distress (at least during my workout). Weight training has allowed me to try out different forms of working sets, which gives me a sense of accomplishment whenever I am able to complete the sets. Exercising also gives me a sense of control as I know I am able to take good care of myself, and that is empowering.

Tips on working out this Feb:

Do not let the idea of working out or exercise scares you, exercise can be as small as jumping around the house, decluttering and cleaning out your apartment, or lifting a chair as strength exercise. Stop thinking and worrying, just move it!

您如何實行 #為精神健康MoveIt (#MoveitforMentalHealth) 這個活動?

由於現在有更多時間,我喜歡步行至健身中心健身,(確保在使用機器前後都要消毒機器)。晚上,我會到海邊散步或慢跑,因為晚上的人較少。運動時我會感到很平靜、讓我頭腦更清晰。

您最喜歡什麼運動?運動對您有什麼幫助?

我通常會進行重力訓練,因為帶氧運動很累。這也讓我更留意當下,因為我需要保持專注去使用適當的肌群,因此讓我(至少在運動期間)不再專注在自己的困擾。 重力訓練亦使我能夠嘗試不同鍛鍊模式,我亦可以在完成一套訓練後獲得成功感。運動也讓我有掌控感,因為我知道我能夠好好照顧自己,而感到更自信。

在今年2月保持活躍的貼士:

不要讓鍛煉或運動這些概念嚇倒 — — 在家裡蹦蹦跳跳、清潔與整理你的房間也可以是運動方式之一。甚至抬起椅子也可以當作是力量訓練的一種。不要顧慮太多,直接動起來吧!

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How are you keeping active this #MoveitforMentalHealth?

I’ve been planning at least one “new” fitness activity every week, so I have something exciting and fitness-related to look forward to! So far, this has looked like trying different hiking trails, as well as new boxing, hot yoga, and spin classes. I’ve been dragging my friends along so I can get quality time with them, as well as have the accountability to actually show up.

What are your favourite workouts? How does exercise help you?

If I have access to a gym, I usually opt for a combination of dumbbell weight training, followed by cardio or an equipment-free HIIT circuit. If I’m feeling less energized, I like using the elliptical while following a guided audio workout on Aaptiv (I’ve been using this app for the past 3 years, and would recommend it!). Other than that, my favorite workouts also include trying out classes from different studios, particularly boxing, spin, and Muay Thai (I use Classpass, which lets me go to 2–3 classes per week).

Exercise gives me the endorphins to power through the rest of the day, and really lifts my mood. There are days where I might feel especially unproductive, and squeezing in a workout helps me feel like I invested (at least some of!) my time well. By implementing a consistent fitness schedule, rather than go through spurts of intense training, I’ve come to realize that feeling good in my body is far more worth it and important than “looking good”.

Tips on working out this Feb:

Get your friends involved, even if only for certain days or weeks this month. Use the move it calendar to check off your workouts; having a visual record of your accomplishments can be super motivating and rewarding. Take time to research and figure out what exercises work best for you, and find ways to keep fitness exciting!

您如何實行 #為精神健康MoveIt (#MoveitforMentalHealth) 這個活動?

我每周計劃至少一次「新」的健身活動,讓我可以期待一些令人興奮和與健身有關的事情!到目前為止,我的新嘗試包括嘗試不同的遠足徑、進行拳擊班、高溫瑜伽和有氧飛輪課。我會拉上我的朋友一起去,與他們共度美好時光,同時逼使自己一定要到場。

您最喜歡什麼運動?運動對您有什麼幫助?

如果可以去健身中心,我通常會選擇結合啞鈴重力訓練,然後再進行帶氧運動或無須道具的高強度間歇訓練。如果我沒有太多精力,我喜歡在Aaptiv在音頻指導下使用滑步機(我在過去三年一直使用此應用程序,並強烈推薦!)。除此之外,我最喜歡嘗試不同工作室的課堂,特別是拳擊、單車班和泰拳(我使用 Classpass,讓我每週可以上2–3堂)。

運動給我安多酚,讓我全日保持精力充沛,而且心情舒暢。當我覺得自己工作效率特別低時,擠進一段運動時間讓我感到自己用心投入了一些時間。透過建立恆常的健身計劃,而不是進行突發的高強度訓練,讓我開始意識到讓自己身心感覺更好比起「看上去好」更重要。

在今年2月保持活躍的貼士:

讓您的朋友參與其中,即使僅是本月幾天或幾週。使用Move it 月曆來紀錄你的運動,能夠看著自己的成就可以更鼓舞及有成就感。花些時間找出最適合自己的運動,探索不同讓健身有趣的方法!

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How are you keeping active this #MoveitforMentalHealth?

With the Coronavirus outbreak hitting us, being active might look quite different this year. To me, I am switching from working out at the gym to exercising at home with dumbbells, and apparently there are many ways you can play with them, both weight and cardio trainings! Apart from that, with the new remote working style I am walking to a coffee shop to work quite often now. It is a 25mins walk so I can get active and some fresh air too. It is a good way to start a day and there aren’t many people around so it feels safe! And of course, doing some dog walking from time to time to keep us both active and healthy!

What are your favourite workouts? How does exercise help you?

I like walks, so walking to a coffee shop in the morning plus walking the dog are pretty nice to me (with a dog, some running is obviously involved!). It feels refreshed — I like how it stimulates and boosts my metabolism especially in the morning, whilst not sweating! Plus, it is a good time to connect — walking my girlfriend home all the time instead of taking the bus/minibus.

Tips on working out this Feb:

I think given the recent situations, being active might look different to most of us as we might be avoiding certain places and staying in our neighbourhood all the time. It is a time to think about new ways to stay active — explore around the neighbourhood! You might be able to find a quiet and nice place to jog or workout and get some fresh air and sunlight! And keep in mind — although we are advised to stay away from packed places, it doesn’t mean avoiding going out at all (if you have enough masks)! Being active is essential to both our physical and mental health so try exploring new ways to do it!

您如何實行#為精神健康MoveIt (#MoveitforMentalHealth) 這個活動?

隨著新型冠狀病毒的爆發,保持活躍今年可能大不相同。對我來說,我正在從在健身中心鍛煉切換到在家用啞鈴鍛煉,顯然有很多使用啞鈴運動的方式 — — 不論是重力訓練還是帶氧運動!除此之外,現在有了新的遠距工作模式,我會經常步行至咖啡店工作。這是一個25分鐘的步行路程,讓我可以保持活躍的同時也能呼吸一些新鮮空氣。這是開始新一天的好方法,周圍人不多,所以感覺更安全!當然,有時同愛犬外出散步也可以保持活力和健康!

您最喜歡什麼運動?運動對您有什麼幫助?

我喜歡散步,所以早上走路去咖啡店和同愛犬散步對我來說非常好(與狗一起,顯然要奔跑!)。感覺很清爽 — — 我喜歡它如何刺激和促進我的新陳代謝,尤其是在早上而且不用出汗。另外,這是連繫的好時機 — — 經常陪伴我的女朋友走路回家,而不是坐公共汽車/小巴。

在今年2月保持活躍的貼士:

我認為鑑於最近的情況,保持活躍對我們大多數人而言可能看起來大不相同,因為我們可能會避開某些地方並一直留在住區。現在正是考慮保持活躍的新方法了 — — 探索社區!您可以尋找一個安靜而舒適的地方慢跑或健身,並吸收一些新鮮的空氣和陽光!請記住:儘管我們需要遠離擁擠的地方,這並不意味著完全不外出(當然如果您有足夠的口罩)!保持運動對我們的身心健康至關重要,所以嘗試探索新的運動方法!

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This article was written in support of Mind HK’s Move it for Mental Health campaign, which seeks to raise awareness of how exercise impacts both our mental and physical well-being. To learn more about Move It for Mental Health, please visit www.moveithk.com

This article is informative only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

For a list of emergency contacts, please visit: www.mind.org.hk/find-help-now/

For non-urgent services, please visit our Community Directory: www.mind.org.hk/community-directory/

Questions? Email the team at media@mind.org.hk

MindHK

To ensure no one in Hong Kong has to face a mental health problem alone.

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