Why #MOVEIT?

Physical and Mental Health are codependent.

 「身」「心」健康互相影響。

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Mental health benefits

精神健康的益處

Reduced anxiety and happier moods

減少焦慮及更開心

When you exercise, your brain chemistry changes through the release of endorphins (sometimes called ‘feel good’ hormones), which can calm anxiety and lift your mood

Exercise also helps to reduce feelings of tension, depression, anger and confusion.

當你運動時,大腦會分泌安多酚(又稱快樂荷爾蒙)改變大腦化學物質,有助安撫焦慮及改善情緒。運動亦能減少崩緊、抑鬱、憤怒及困惑等負面情緒。

Reduced feelings of stress

減少壓力

Some research suggests exercise promotes neurological changes in stress response pathways.

有研究指出運動能改善壓力反應的神經源。

Improved cognitive function

改善認知能力

Research shows that moderate exercise can temporarily improve our cognitive functions, including better attention, memory, decision-making and impulse control, even just from exercising once.

不同研究指出僅一次中度運動可以改善我們當刻的認知能力:包括提高專注力、記憶力、決斷力及控制衝動

Increased self-esteem

提升自尊感

When you start to see your fitness levels improves, it can give your self-esteem a big boost. The sense of achievement you get from learning new skills and achieving your goals can also help you feel better about yourself and lift your mood. Improved self-esteem also has a protective effect that increases life satisfaction and can make you more resilient to feeling stressed.

當你發現你的體能增強及身體改善,能提升你的自尊感。從學會新技能及完成目標中獲得的成功感能讓你對自己的感覺更良好,並提升情緒。自尊心的改善亦能增加對生活的滿足度,同時能讓提升你的抗壓能力

Reduced risk of depression

減少抑鬱風險

There is evidence showing that both men and women, who are more physically active, face lower levels of depression. One study found that increasing your activity levels from doing nothing to exercising at least three times a week reduces your risk of depression by almost 20%.

不少研究指出較好動的人,不論男女,都有較少抑鬱的趨勢。其中一個研究指出如果從零運動轉成每星期運動最少三次,將可以減低接近 20% 的抑鬱風險

 

Physical health benefits

身體健康的益處

Reduces risk of some diseases

減少患病風險

Health experts suggest that being more active can reduce your risk of developing a stroke or heart disease by 10%, and type 2 diabetes by 30–40%.

專家指出更好動會減低百分之十中風或患有心臟病的風險,及減低百分之三十至四十患有第二型糖尿病的風險。

Regulates levels of cortisol

穩定皮質醇

Cortisol, also known as the "stress hormone", is released when we face stress. Chronic stress can lead to a wide range of health problems, including heart disease, high blood pressure, and a weaker immune system. 

皮質醇,亦被稱為「壓力荷爾蒙」,當我們面對壓力時就會自然釋放。長時間處於高皮質醇狀態能導致不少健康問題,包括心臟病、高血壓、 及降低免疫力。

Healthier organs

內臟更健康

Your body is working more when you are active, which is good for your organs. For example, a stronger heart will help you have lower cholesterol and lower blood pressure.

你的身體在運動時會運作更多,對內臟更好。例如,更強壯的心臟會降低膽固醇及血壓。

Healthier bones

骨骼更健康

Weight-bearing exercises will strengthen your bones and build your muscle, which can reduce your chances of developing osteoporosis.

負重訓練會增強你的骨骼及增強肌肉,減少有骨質疏鬆的機率。

More energy

能量更高

As your body adapts to increased activity levels you get a natural energy boost, which can make you feel less tired. Research says that even low-intensity activities, e.g. yoga, can help with your energy levels.

當你的身體習慣運動後,你會自然有更多能量,令你更不會感到疲累。研究指出若低強度的運動(如瑜伽)亦能帶來益處。

Improved sleep

改善睡眠

Many people find they are able to sleep better at night after having been more active during the day.

很多人發現在運動後,他們於晚上的睡眠質素得到改善。

 

Benefits of nature

大自然的益處

Get moving

讓自己動起來

Research from Trailwatch showed that nearly half of the respondents hiked an average duration of 2.5 hours in the country park, which reaches WHO’s recommendation of physical activity levels in one go.

Trailwatch 研究指出近半數的使用者平均於郊野公園行山 2.5 小時,僅一次已經符合世界衛生組織的建議運動量。

Reduce stress

減少壓力

Being exposed to natural environment reduces self-reported stress levels, cortisol levels and blood pressure

身處於自然環境減低自我報告的壓力程度、皮質醇濃度及血壓。

Clear minds

思緒更清晰

Exposure to nature restores your brain, which improves cognitive functions such as short-term memory, attention, problem-solving, and greater creativity.

身處於自然能重整你的大腦,改善認知能力包括短期記憶、注意力、問題解決能力、及更有創意。

Improve mood and self-esteem

改善情緒及自尊心

Research shows that people exposed to the natural environment when exercising reported a better mood and self-esteem, which is crucial for maintaining mental-wellbeing.

研究指出身處於自然環境運動的人有更好心情及自尊感,更能維持精神健康。

Reconnect with people

與人重新連繫

Visiting country parks is an increasingly popular social activity - it is a great way to connect with loved ones.

到訪郊野公園能增強社交活動—更能與親友連繫。

Immerse yourself

浸沒於自然

Shirin-Yoku (also known as forest bathing), where individuals immerse themselves in nature mindfully, using their five senses, is found to reduce feelings of hostility, stress, depression, anxiety and improve overall well-being. Studies also show that forest bathing promotes restorative functions to our brain.

森林浴(Shirin-Yoku)是指我們運用五感專注地浸沒於自然時,有助減少惡劣心情、壓力、抑鬱、焦慮及改善整體精神健康。研究亦指出森林浴能有助大腦修復過程

Fast and easy

快捷又簡單

There is evidence that shows just 2 hours in nature per week can reduce depression and anxiety, lower blood pressure, improve creativity and cognitive abilities, and lower your risk or other chronic diseases.

研究指出身處於自然兩小時就能減少抑鬱及焦慮、降低血壓、改善創造力及認知能力、及減少患上長期疾病的風險。

Take a break from the hustle, and COVID-19

遠離煩囂及新型冠狀病毒病

Being physically away from the urban, dense city allows people to temporarily escape from the business and fast-paced living environment, and enjoy the present. It is also a great way to take a break from COVID-19 stress. Country parks recorded over 12 million visits back during SARS.

離開城市、市鎮能讓人暫時逃離工作及急促的生活節奏,及享受當下。這同時亦是從新型冠狀病毒病帶來的壓力中休息的好方法。於沙士疫情期間,郊野公園共紀錄了超過1200萬到訪。

 

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© 2021 by Mind Mental Health Hong Kong Limited.