World Mental Health Day: How Family, Jiu-Jitsu and Fitness Help Me Reset
For World Mental Health Day, Dr Andrew Choong shares a personal reflection on family, Brazilian jiu-jitsu, weightlifting and music—and why making time for the people and activities that keep us grounded matters.
World Mental Health Day, on 10 October, is a reminder to make room for mental wellbeing alongside physical health. In this video, I share a personal reflection on the people and activities that help keep me grounded.
Surgery can be stressful, and so can life outside work. We cannot always change the circumstances around us. What we can sometimes change is how we respond, where we find support and whether we give ourselves time for the things that matter.
What keeps me grounded outside surgery?
My wife and daughter are at the centre of my life. They are my greatest source of strength and joy, and they remind me of what matters beyond the demands of work. That connection is the starting point of my reflection.
When I talk about looking after myself, I do not mean finding a perfect routine or removing every source of stress. I mean recognising the people who bring perspective to my life and making space to be with them.
Why do jiu-jitsu, weightlifting and music matter to me?
Brazilian jiu-jitsu, weightlifting and playing the guitar are activities I enjoy. Each helps bring me into the present moment. They offer time away from the concerns that can otherwise fill my thoughts, and they give me pleasure in their own right.
These are my interests, rather than a formula everyone needs to follow. Someone else might find that same sense of engagement in a walk, a creative hobby or time with friends. The useful question is which activities leave you feeling more connected to yourself and your life.
As a vascular surgeon, much of my professional work focuses on physical health. This personal video makes space for the other part of wellbeing: how we feel, what supports us and what we enjoy beyond our responsibilities.
How can we make space for what matters?
My message is simple: make time for what fills your cup. Protect some space for the people and activities that help you feel grounded, even when life is busy. Enjoyment does not have to be earned by reaching a particular fitness level or finishing every task.
Connection matters too. Spending time with family and friends can be a way of sharing both the good moments and the difficult ones. Sometimes looking after ourselves begins with acknowledging that we need support, rather than expecting ourselves to manage everything alone.
This is a personal reflection, not a treatment plan for a mental health condition. Hobbies and exercise do not replace professional support when it is needed. Asking for help is compatible with being capable, committed and strong.
What is my World Mental Health Day message?
Be kind to other people, and extend that kindness to yourself. Make time for what you enjoy. Stay close to the people who matter to you. Mental wellbeing deserves a place in everyday life, not only a mention on an awareness day.
You can read more about me and my work at Andrew Choong Vascular Surgery. My current vascular clinic is at Mount Elizabeth Novena Specialist Centre, #09-22, 38 Irrawaddy Road, Singapore 329563.
Why I Deadlift for Longevity — Not Ego
Why does Dr Andrew Choong deadlift? This personal training reflection explores strength, healthspan and staying active for family, work and the future—with the focus on consistent, appropriate training rather than the number on the bar.
Three repetitions at 130, 150 and 170 kilograms appear in this short training video. The numbers are part of what you see, but the reason I train is more important to me: staying strong for my family, my work and my future self.
When I say I deadlift for longevity, I mean investing in the ability to remain active and independent over time. A lifting session cannot promise a longer life. It can, however, form part of a consistent approach to looking after strength and physical function.
Why does strength matter beyond the gym?
Strength has a practical purpose. Everyday life asks us to stand up, carry things, climb steps and keep moving. Training is one way to build the capacity that supports those activities.
Resistance exercise can help maintain or improve muscle strength and support bone health. Those benefits are relevant beyond competitive sport. They are part of the reason strength training belongs in a wider conversation about healthy ageing and healthspan—the years in which we can live and function well.
For me, the deadlift is one part of that investment. I enjoy training, and I want the work I put in now to support the life I hope to keep living.
Does training for longevity mean lifting heavy weights?
It does not mean copying the weights in my video. Those numbers show my training on that occasion; they are not a starting point, target or prescription for someone else.
A useful programme depends on experience, technique, current strength and health. Resistance can come from lighter weights, machines, bands or bodyweight movements. Progress should be appropriate to the person doing the exercise.
I use the phrase “not ego” because the purpose matters more than comparison. A weight that allows controlled movement and suits your current ability is more useful than a number chosen to impress. Good coaching can help someone learn unfamiliar movements and find a sensible progression.
Where does lifting fit into an active life?
Strength training complements other movement. Walking, cycling, running and Brazilian jiu-jitsu are different ways people may enjoy being active. They do not all train the body in the same way, and no single exercise has to carry the whole burden of health.
General physical activity guidance includes both aerobic activity and muscle-strengthening exercise. The right balance can change with a person’s goals and circumstances. If an existing health problem affects exercise, an individual discussion with the treating clinician can help guide that balance.
What is the message behind this video?
Stay strong for life. That is the idea I want to share—not a competition over the heaviest lift or a claim that everyone needs to deadlift. Smart, consistent training is valuable when it supports the activities, relationships and responsibilities that matter to us.
You can read more about my work as a vascular surgeon in Singapore. My current clinic, Andrew Choong Vascular Surgery, is at Mount Elizabeth Novena Specialist Centre, #09-22, 38 Irrawaddy Road, Singapore 329563.
How I Tape My Fingers for Jiu-Jitsu
Dr Andrew Choong demonstrates the finger-taping pattern he uses for Brazilian jiu-jitsu. A personal look at the crossing tape arrangement, sensible training decisions and why taping does not replace assessment of an injured finger.
In Brazilian jiu-jitsu, our hands do a great deal of work. As a vascular surgeon and someone who enjoys time on the mats, I also need to look after the hands I use in the operating theatre.
This video shows the finger-taping pattern I use. I had wanted to share it for some time, and finding an angle that clearly showed the tape was part of the challenge. The demonstration is a practical look at my approach, rather than a treatment plan for an injured finger.
What does my taping pattern look like?
The pattern combines loops around the finger with diagonal strips across the joints. In the video, I take the tape around, cross the joint diagonally, then repeat the sequence. The crossing strips create a bracing pattern across two finger joints.
I also show the other side of the finger so the arrangement is easier to understand. Watching the video is more useful than trying to recreate the position from a written description alone.
The aim of sharing it is to show what I personally use for grappling. It is not a claim that this is the best method for every hand, every sport or every injury.
Can taping prevent a finger injury?
Tape may feel supportive, but it cannot make a finger injury-proof. The fact that a method feels useful to me is not proof that it prevents injury for everyone else. Good decisions about grips, training intensity and when to stop still matter.
There is also an important difference between taping an uninjured finger for training and treating a painful or damaged joint. An injury may need a different approach, and covering it with tape does not establish what is wrong.
If a finger is persistently painful or swollen, difficult to move, or visibly deformed after an injury, get it assessed. Do not use a tight wrap to force yourself through a session.
What should I check when using finger tape?
Comfort and circulation matter. Tape should not cause numbness, tingling, increasing pain or a change in colour. Remove it if those symptoms develop. A finger that remains numb, blue or unusually cold after removing the tape needs urgent assessment.
Being able to tolerate a wrap is not the same as being ready to train. If you are recovering from an injury, follow the advice specific to that injury rather than assuming a demonstration for grappling applies to your situation.
Why share a training video on a vascular surgery blog?
Jiu-jitsu is one of the activities I enjoy outside medicine. Sharing that part of my life offers a little context about the person behind the clinic, as well as a practical look at something fellow grapplers often discuss.
For me, the broader aim is to keep enjoying training over time. That means thinking about the hands doing the work, not only the next round. Train thoughtfully, look after yourself and enjoy your time on the mats.
You can learn more about me and my vascular surgery practice. My current clinic, Andrew Choong Vascular Surgery, is at Mount Elizabeth Novena Specialist Centre, #09-22, 38 Irrawaddy Road, Singapore 329563.