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by Tony Gjokaj August 23, 2021 2 min read
Over 10 years ago, I was overweight, depressed, and sleep deprived.
Throughout middle school and high school, I was regularly bullied due to the fact that I had zero self confidence in myself.
This led me to isolate myself from others, which led me down a path where I contemplated suicide.
It was not until I vented my frustration to my mother that she told me to "do something about it".
We started working out together.
At first, I absolutely hated it. Then I started not only experiencing physical changes, but mental ones as well.
I ate better, I slept better, I felt better, I thought better.
Physical activity not only improved my physical health, but my mental health as well.
Fitness saved my life.
Based on my story, you might notice a few things.
For starters, people with depressive symptoms typically isolate themselves from people. People with depressive symptoms also tend to be more physically inactive.
But in adding exercise to your regiment, you may notice some improvements.
According to a recent study done in 2021, exercise not only reduced depressive symptoms but also improves the brain’s ability to react and change.
Adding to that, in clinical studies, participation in aerobic exercise can potentially be a holistic way to “anti-depress”.
This means that we believe it’s important to consider or add a holistic approach to handling mental health.
In fact, peer review surveys have shown that depressed people have reported exercise is typically their preferred treatment option.
It is important to consider that not everyone has similar challenges with depression, however.
You should always speak to a doctor or mental health specialist for your individual best options.
Exercise can aid in improving wellbeing through the following:
If you haven't started working out yet, Science Direct recommends exercising moderately for 30 minutes every day. You can split these up into 15 minute increments per day if you're on a time constraint.
You can consider doing a total of 3.5 hours of exercise weekly, which can equate to 3-5 days per week.
What kind of exercise should you do? Break a sweat and do what you like.
To conclude, we want you to remember that not everyone has similar depressive symptoms. This is just another reminder to discuss all options with doctors or mental health specialists to discover what works best for you.
While exercise is my therapy, it is different for everyone. It is my hope, however, that you implement what is recommended if you do not already.
As depression is correlated to a sedentary lifestyle and isolation, we recommend getting your ass up and putting in that work.
If you have any questions, comments, or recommendations for exercise methods, feel free to email us at email@example.com, or direct message us on Instagram.
Until next time, Reforged Legion!
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 April 25, 2023 3 min read
Exercise can feel like a chore, and even if you know it’s good for your health, the motivation to get moving sometimes just isn’t there.
But it doesn’t have to be a burden - by making exercise meaningful to you, it can become something fun and rewarding!
Here are five ways to make exercise more meaningful!
by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
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