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 email@example.com 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 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.
by Tony Gjokaj July 27, 2022 4 min read
Have you ever experienced anxiety that drains all of your productive energy?
Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year.
If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.
The good news is that there are ways to overcome it!
In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!
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