by Tony Gjokaj October 24, 2021 3 min read
When I was dealing with depression, I would regularly avoid exercise.
It was too painful, and I was already mentally in pain.
Little did I know how introducing consistent exercise to my lifestyle improved my mental health for the better.
The most important suggestion I make on everyone's journey to improve mental health is being more active.
In this post, we are going to discuss why a sedentary lifestyle can negatively impact our mental health.
Let's dive in!
Sedentary lifestyles can have negative impacts on our physical and mental health, leading to depression, anxiety, and even chronic stress.
This has been most notable with recent studies done as a result of the COVID-19 Lockdowns. These lockdowns helped us realize the importance of physical activity on our overall wellbeing.
According to one of the more recent studies done, those who spent 8 hours per day sitting, along with less than ~2.5-3 hours of weekly exercise reported depression symptoms or distress.
Even those with intense workouts who exercise under the 2.5 hour threshold reported the same issues.
This means that a combination of quality and quantity of exercise need to be considered for a more active lifestyle.
Now that we have a reference point based on this study, we can make adjustments to our lifestyle to be more active.
More hours of weekly physical activity.
Start small. Be consistent.
Slowly work to build up minutes to your physical activity.
This means that the time you spend working out at the beginning may be under the reference point.
That's ok for now, you will still feel some benefits immediately after your workout.
When you build that consistency, then you can add more minutes of physical activity.
This will probably be the most optimal way to build adherence to a more active lifestyle.
Craft an active lifestyle that works best for you.
Some of us might tell ourselves that we don't have time to work out.
While you might be incredibly busy, your mental health and your life may depend on physical activity.
If you prefer 30 minutes of some physical exercise daily, work towards that.
If you prefer to work out less days weekly, increase the hours of exercise to 60-90 minutes per session. This will equate to 3-4 days of workout sessions per week.
The days out of the week don't matter either. You can train 2 weekdays and 2 weekends.
Ironically, as an advocate of an active lifestyle: I work a lot at a desk, creating content and developing our brand.
This has a large impact on my overall wellbeing because working from home can be a lonely thing. It also can make us feel extremely lazy.
Being cognizant of this allows me to make adjustments.
One recommendation I do is set up time blocks of getting off of my seat and moving. Whether it is for an actual workout session or just standing, I make sure I get it done.
Another personal recommendations is to get something like an Apple Watch that tracks your standing minutes. This will notify you when you're sitting and it's time to get up.
These small adjustments can have a large impact on not only our mental health, but our bodies as well.
Tight muscles can cause discomfort for both the body and mind. Prolonged sitting can impact our neck, trapezius and back muscles negatively.
No matter what part of your journey you're in, no matter if you're just getting started or wanting to add more to exercise, the goal is consistency.
When you build that up, you can add more minutes of physical activity.
If you get bored of said physical activity, try something new.
Try to find something that you can adhere to best.
With that being said, we want to thank you for reading.
Any questions or comments? Feel free to email us at email@example.com, or direct message us on Instagram.
Until next time, Reforged Warrior!
Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.
by Tony Gjokaj November 29, 2021 4 min read
80% of Americans don't get enough exercise.
With a more sedentary lifestyle, we know a few things can occur:
With the New Year right around the corner, we want you to help you be more consistently active so you can minimize these negative effects.
In this post, we will cover seven hacks you can use to motivate yourself in the New Year.
Let's dive in!
by Tony Gjokaj November 23, 2021 3 min read
Thanksgiving is around the corner, and many of us may be fearful that we might mess up our diet after one day of holiday eating.
Fear not, we've got you covered.
In this post, we are going to talk about 13 strategies I use to dominate Thanksgiving Day and still be on track with my fitness goals.
Let's dive in!
by Tony Gjokaj November 16, 2021 4 min read
When Daylight Savings happens, it throws a lot of us off because of the time change.
We are forced to wake up later (or earlier) and get to work later (or earlier). This not only affects our work schedules, but our own biological clock (the circadian rhythm) as well.
This can lead to poor sleep quality, poor eating habits, and more.
So what can we do about this?
In this post, we cover how you can FIGHT BACK against the Daylight Savings and re-regulate your circadian rhythm.
Rise to a greater potential.
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