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.