by Tony Gjokaj July 06, 2020 5 min read
Exercise was my means to eliminate depression and build self-confidence within myself in my teenage years.
In a time where most will focus on drugs and alcohol for escape, I found my sanctuary in exercise. Exercise was my battlefield, and everything good is worth fighting for!
Encountering and overcoming the pain and progress from exercise allowed me to strive towards being a better person, and reaching my greatest potential.
In this article, I am going to talk about how exercise helped my mental health. I will give you scientific and personal examples to support what I have to say.
So with that, let's dive in!
Exercise is and has always been a catalyst to a greater potential. It allows you to exceed your expectations - to be a better you.
I personally like to treat the gym as my warzone: it's the battlefield. It allows me to embrace the present moment while challenging me to be better.
This helps me come out of the gym even better than before - Reforged.
The gym is a metaphorical life teacher.
Now if my personal anecdote isn't convincing, I'd love to share some science behind exercise and mental health.
Exercise has been shown to improve mental health through means of reducing anxiety, depression, and more. This study also reinforces my personal experience with exercise, stating: "exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal."
When people embark on their journey towards exercise, they also tend to develop better eating habits. Nutrition has a huge impact on mood, as the nutrient-dense foods you consume provide various health and cognitive benefits.
While there are plenty of diets to implement, one of the best diets is the Mediterranean Diet. According to one study, the Mediterranean Diet helped reduced depressive symptoms in older adults over time.
Better nutrition choices come as a result of introducing exercise to your body. At the end of a workout, we tend to fixate on eating foods that will benefit us.
This is why we believe exercise to be the ultimate habit-builder.
As I've mentioned in our Melatonin and Serotonin article, exercise also helps build "sleep pressure", which is defined as the pressure needed to help you fall asleep.
Better quality of sleep allows for better recovery, mood, energy, and more. With that, we can argue that exercise is an incredible "habit-builder".
Personally, exercise has helped me overcome depression, anxiety, and sleep deprivation. Introducing myself to exercise allowed me to stack positive habits on top of each other:
With my personal example, I truly believe that fitness is the catalyst to a greater potential.
According to one study, exercise lowered depression, despite what levels of depression the individual was facing. So with that, the CDC created some guidelines that you can follow for exercise.
The following are recommendations for exercise for physical and mental health:
Simply put: a combination of resistance (weight training) and cardiovascular exercise will benefit you physically and mentally.
With Reforged, we tend to prioritize weight lifting over cardiovascular exercise for the reason that resistance training builds significantly more muscle.
Here's our take on exercise:
While these guidelines are solid recommendations, we wanted to dive in further with an example of a simple workout program for physical and mental health.
This program is a 5 day a week program: 3 weight training days and 2 cardio days. It's a program for people who are just getting into exercise for the physical and mental health benefits.
Here are a few guidelines to consider:
With that, let's get into the program!
As you can see here, this program is a simple program that helps you get started on your journey. If you follow a specific program already, be sure that you practice consistency over everything!
Your goal is to build a confident and happier you, and you can only do that with consistency!
At Reforged, our goal is to show you all the same love we have for exercise. Fitness helped us physically and mentally, allowing us to do our best work.
We are very passionate about helping others get through their mental challenges because we have been there. Fitness helped us go beyond, and we want to share that with you.
To simplify this post: exercise not only just improves your body, but it improves your mind as well! We were meant to move, to progress, and to be stronger.
There's a reason why our bodies and minds grow and adapt. We are meant to be better.
Thanks for reading Reforged Legion! If you have any questions or recommendations on content you would like to see, email me at email@example.com.
Now, go out there and reforge yourself with exercise!
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!