First of all, I want to apologize for my simple English and short sentences. I have dropped out of school early, so I have missed many English lessons. Feel free to correct me, so I can learn from that. I think that physical exercise and meditation are (one of) the best 'nootropics'. In this topic I will track my exercise and meditation progress and share my experiences.
- Reduce (social) anxiety and Asperger syndrome related problems.
- Improve mood, motivation and cognition.
- Stay physically fit.
Diet: I will try to maintain a well-balanced diet with max. two cups of coffee/day and one glass of red wine.
Magnesium formula (with C and D) 2-3/week.
Fish oil one/daily.
Vitamin D 5 µg: 1-3/day.
Meditation: MBSR (mindfulness based stress reduction) exercises for at least 30 minutes/day.
Walking with the dog 30-60 minutes/day.
Running: 5-15 km 3 times/week.
Mountain biking once/week.
Basic bodyweight strength exercises 3 times/week on the other days:
2 x 3 sets with 12-20 reps per exercise
1 x 3 sets with 8-12 slow reps per exercise.
Exercises: squats, lunge, push-ups, back extension, sit-ups, bridge, plank and calf-raises.
I can also do some chin-ups and pull-up(s) when I'm near the fitness trail. In that case I will combine it with the running exercise.
Considerations for later: I have to do some research on them first.
Add/replace exercises with barbell and dumbbells.
Add a stretching routine.
Add boxing training with punch-bag.
Improve diet: less bread, more protein.
Intermittent fasting/CR: one day/week.
Longer meditation sessions. (> 60 minutes)
Buy new running shoes/Vibram FiveFingers.
Any feedback is much appreciated!