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 firstname.lastname@example.org, 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 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!