LONGECITY

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.

My goals:

• Reduce (social) anxiety and Asperger syndrome related problems.
• Improve mood, motivation and cognition.
• Stay physically fit.

My regime and routine:

Diet: I will try to maintain a well-balanced diet with max. two cups of coffee/day and one glass of red wine.

Supplements:
Multivitamin 2-3/week.
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.

Physical exercise/activity:
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)
Extra nootropics/supplements.
Buy new running shoes/Vibram FiveFingers.

Any feedback is much appreciated!

I can't edit the first post anymore, but I want to add an extra goal: Improve/reduce Raynaud's phenomenon symptoms.
Edited by Now, 12 March 2012 - 03:16 PM.

Click HERE to rent this advertising spot for EXERCISE to support LongeCity (this will replace the google ad above).

I have one tip for your physical exercise regimen, a 2004 Harvard study that found the best anti-aging benefits from exercising at a level of about 2000 calories per week:

www.health.harvard.edu/newsweek/Exercise_your_right_to_health.htm

Personally, I achieve that level by setting the treadmill to give me an exercise at 286 calories per the daily workout. Works great for me.

Any exercise is better than no exercise, but a lot of "health/fitness" experts lately are trending away from repetitive things like the treadmill. They claim long term repetitive running can wear on joints and become less effective over time.

Thank you for the feedback.

Life extension is not my goal, but maybe I have to replace one running session with some interval training/sprinting or just walking. I burn much more calories per week with this routine.

I have run 12 km yesterday and I feel my muscles and joints afterwards. I used to suffer from shin splints (MTSS) so I have to be careful.

Quick update:

What I have done last week:
W = walking with the dog (in minutes)
I'm not walking all the time, I have to wait now and then while the dog is swimming etc.
R = running (in km)
M = meditation (in minutes)

Sa: R (13) + W (90) + M (20)
Su: W (15)
Mo: W (15) R (13) + M (15)
Tu: W (120)
We: W (90)
Th: W (90) + R (8) + M (120)
Fr: W (90)

Total W: 510 min.
Total R: 34 km.
Total M: 155 min.

Effects after one week:
- Improved mood and attention.
- I fall asleep faster.
- Less social anxiety and slightly more self-esteem.
I visited my friends again and I went to the cinema with my brother and his girlfriend. Maybe this sounds lame, but for me this is quite something.
- Increased 'general anxiety' and OCD.
I worry about everything, sometimes I am very paranoid. Probably because I don’t feel depressed anymore and things do matter again.

Next week I will try to:
- Do the bodyweight strength exercises.
- Go mountain biking once.
- Spend more time for meditation.

Have a good weekend everyone!
Edited by Now, 17 March 2012 - 01:42 PM.

Update, If anyone is interested:

Sa: R (13) + W (90)
Su: W (60)
Mo: W (130)
Tu: R (7) + W (120)
We: W (240)
Th: W (90)
Fr: W (90)
Sa: W (90)
Su: W (90)
Mo: W (90)

Total W: 1090 min.
Total R: 20 km.
Total M: 0 min.

Comments: My mood is a bit worse (the last few days) than last week.

Changes: I bought whey proteins (concentrate, 80%). I will take 10-30 grams when my diet does not contain enough proteins and I hope it can increase glutathione levels a little bit.

I really have to stop drinking coffee. I have drunk a lot of coffee last week and my hands (and nose) are cold and red the whole time. From now on I will only drink coffee when I'm visiting someone.

In order to increase the success I will slowly reduce the amount of caffeine. I have some guarana tablets with 200mg caffeine each.
Tomorrow I'll take 2 tablets (400 mg)
Next day I'll take 1,5 tablets (300 mg)
Next day I'll take 1 tablet (200 mg)
And so forth...

Find the shortest period of meditation that you can talk yourself into doing every single day. Bursts of intensive meditation interspersed with meditation-free days can have negative effects on mood. I won't claim to know the mechanisms for this, but my experience makes it very clear.

If you're supplementing vitamin D, check your vitamin D levels and take more if needed (most people need about 1000-2000 IU) (1 mcg = 40 IU).
Edited by hippocampus, 30 March 2012 - 12:34 AM.

Find the shortest period of meditation that you can talk yourself into doing every single day. Bursts of intensive meditation interspersed with meditation-free days can have negative effects on mood. I won't claim to know the mechanisms for this, but my experience makes it very clear.

I think you have a good point here. I demand too much of myself and the result is that I do nothing at all.
I will try to meditate more often (every day) for a shorter duration. Thanks!

If you're supplementing vitamin D, check your vitamin D levels and take more if needed (most people need about 1000-2000 IU) (1 mcg = 40 IU).

Thanks for your advice Hippocampus, but I did not feel like convincing the doctor for a blood test so I've just taken a minimum-dose to prevent serious deficiencies. It's spring now and I am outdoor quite often, especially when the sun is shining.

Also, you can go on bike instead of walking sometimes swimming is also very good exercise for whole body.

I enjoy reading these type of self-improvement journals. Keep at it. I would recommend a blood test. It will help you quantify your progress and help you get to know your own body better.

Also, you can go on bike instead of walking sometimes swimming is also very good exercise for whole body.

Thanks! Swimming is definitely something that I will add later, but first I try to make regular running and exercises a habit.

I enjoy reading these type of self-improvement journals. Keep at it. I would recommend a blood test. It will help you quantify your progress and help you get to know your own body better.

That's nice to hear. I think it's a good idea to have some objective measurements, but I'm not that rich so I can't afford regular blood tests.
What blood tests are useful? I have done a (standard + B12) blood test last year and everything was fine, only my cholesterol was somewhat low.

I have a heart rate monitor and blood pressure meter, but they were not expensive so I'm not sure about the reliability.

I enjoy reading these type of self-improvement journals. Keep at it. I would recommend a blood test. It will help you quantify your progress and help you get to know your own body better.

That's nice to hear. I think it's a good idea to have some objective measurements, but I'm not that rich so I can't afford regular blood tests.
What blood tests are useful? I have done a (standard + B12) blood test last year and everything was fine, only my cholesterol was somewhat low.

I have a heart rate monitor and blood pressure meter, but they were not expensive so I'm not sure about the reliability.

I would measure your CRP, lipid profile, and vitamin D levels.

Update: I have not tracked the activities of the last two weeks. I have run 3 times and I have also walked some miles, but much less than planned. I just did not have enough energy and motivation. Oh, and I still drink coffee.

There is one benefit: I have less anxiety, when I am feeling lethargic.

Changes:
I have bought a book about ACT (acceptance and commitment therapy), I hope this book can help reduce anxiety and stress.
Edited by Now, 07 April 2012 - 01:11 PM.

Click HERE to rent this advertising spot for EXERCISE to support LongeCity (this will replace the google ad above).

I enjoy reading these type of self-improvement journals. Keep at it. I would recommend a blood test. It will help you quantify your progress and help you get to know your own body better.

That's nice to hear. I think it's a good idea to have some objective measurements, but I'm not that rich so I can't afford regular blood tests.
What blood tests are useful? I have done a (standard + B12) blood test last year and everything was fine, only my cholesterol was somewhat low.

I have a heart rate monitor and blood pressure meter, but they were not expensive so I'm not sure about the reliability.

I would measure your CRP, lipid profile, and vitamin D levels.

Thanks Elus,

I will remember this for when I have some money to spend. Until then, I will use blood pressure, weight, heart rate and psychological/physiological symptoms to measure my health and progress.