by Tony Gjokaj October 31, 2021 3 min read
When I started my fitness and mental health journey, my exercise consisted of various forms of circuit training.
Walking around the facility with a medicine ball over my head was one of my most notable memories of pain when I first started.
Yet this pain always brought improvements to my mental health.
As time progressed, I transitioned into resistance training with every intention to build muscle.
I was able to adhere to this for years until I changed my style of exercise once again.
So what is the best way to exercise for mental health?
In this post, we are going to explore this.
Let's dive in!
Running is a very popular choice for overall well-being. It has been reported that those who regularly run find improvements in stress management, mental health, and sleep quality.
You've probably heard about the "Runner's High", which simplifies the process of our body's endorphins flowing and improvements in serotonin levels.
One of the best benefits of running is that you can pretty much do it anywhere. You can simply go outside your neighborhood or go to the park to run a couple of laps.
Resistance Training is one of my favorite methods of training. This consists of any style of training that adds resistance to your body.
Activities like Powerlifting, Bodybuilding, CrossFit, and Olympic Lifting are all examples of resistance training.
According to research, moderately-intense strength training sessions have been shown to reduce symptoms of anxiety.
One of my favorite benefits of Resistance Training is the gym setting. You can go to a gym that's specific to your goals. You will probably meet some people with like-minded goals such as yourself.
People supporting one another to reach their fitness goals? Count me in.
Research has shown martial arts is a great way to improve stress management, mental health, and work any pent up aggression. In my opinion, it is a perfect way for someone to build confidence and self-esteem.
Martial Arts can probably be very difficult to get into if dealing with depression because it is painful. However, it's very rewarding and easy to adhere to if you have a coach or someone who holds you accountable.
You can also do martial arts anywhere: from drill work, to shadow boxing, and light equipment use.
So what is the best exercise?
The truth of the matter is: the best exercise for mental health is one that you can do at a moderate-intensity for an extended period of time.
While there isn't a best workout program for mental health, here are a few recommendations we have for exercise:
These are only a few of the suggestions we recommend when it comes to adherence and exercise.
If you have any questions or comments, feel free to email us at firstname.lastname@example.org or direct message us on Instagram.
Until next time!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj November 16, 2023 2 min read
I have been reading quite a few articles surrounding depression and its connection to lifestyle habits.
In recent years, scientists have started to discover that depression is not just a "chemical imbalance".
It's much more complex than that, and a lot of evidence is pointing towards positive habits helping to alleviate or reduce the risk of depression.
by Tony Gjokaj November 14, 2023 3 min read
Insomnia is a common sleep disorder that affects millions of people worldwide.
It is characterized by difficulty falling asleep, staying asleep, or both, despite the opportunity for adequate sleep.
This can lead to decreased energy levels, mood disturbances, decreased performance at work or school, and can negatively impact overall health and quality of life.
If you're tossing and turning at night, you're not alone.
In this post, we are going to go over the 5 natural ways to ease insomnia.
Let's dive in!
by Tony Gjokaj September 18, 2023 3 min read
Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health.
Despite its importance, many people do not get enough magnesium from their diets alone.
This is where supplements like magnesium glycinate can be helpful.
Magnesium glycinate is a highly bioavailable form of magnesium that is easily absorbed by the body and has several potential health benefits.
In this post, we'll explore the benefits of magnesium glycinate and why it may be a valuable addition to your overall health and wellness plan.
Let's dive in!