Preventative Healthcare- Mental Health

Combating Chronic Disease-

Helping people be as healthy as they can, so that they are at low risk for sickness and disease is a mission of ours! Most of the illnesses and diseases have very similar preventative measures, all of which include maintaining a healthy diet and exercise routine. We would be remiss if we did not take into account one’s mental health into that equation!
One of the health conditions that put people at high risk for sickness and disease is DEPRESSION. 

Managing mental health is so important and cannot be ignored. Below is a list of ways to cope with Anxiety and Depression according to the Anxiety and Depression Association of America.
“Coping Strategies-
Try these when you're feeling anxious or stressed: 

• Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head
• Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
• Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
• Get enough sleep. When stressed, your body needs additional sleep and rest.
• Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.
• Take deep breaths. Inhale and exhale slowly.
• Count to 10 slowly. Repeat, and count to 20 if necessary.
• Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.
• Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
• Welcome humor. A good laugh goes a long way.
• Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
• Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
• Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? 
• Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
• Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.



• Fitness Tips: Stay Healthy, Manage Stress
•    For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.
• Jog, walk, bike, or dance three to five times a week for 30 minutes.
• Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon.
• Lots of scientific data suggests that frequency is most important.
• Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits. 
• Feed the good wolf (do things that bring you joy)
• Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
• Recruit an “exercise buddy.” It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
• Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.”

 Ask any one of our members about the above and they will be able to rattle off examples of them during workouts at our gym!

Please read on from one of our bravest members as she shares her story.
Sara and Sheldon, 
I can't thank you both enough. I went back and forth on if I should share or not but seeing your post about depression... I decided to go forward and I put myself out there.
I have clinical depression along with an anxiety disorder. 1936 RiverCity Fitness has helped me with getting a hold of my depression and anxiety through working out and breathing techniques. Not to mention the mindset at 1936 is one of positivity and growth!
Going to your gym has helped with coping with my depression and anxiety .
I have learned that it's okay to take life moment by moment and to just chip away at it. Through RiverCity 1936,  I have finally found something positive that I can do for myself. I know that it’s okay to take time for myself. I can't thank you enough for making me accepted and letting me be myself. To be honest with you, I haven't truly felt comfortable with myself until I started at 1936.
During the pandemic and starting a new job, my anxiety and stress levels were so high! My family, friends and working out with my 1936 family has been my saving grace.
My depression and anxiety will always be a part of me and will be part of my life, but through RiverCity Fitness,  I have learned that my depression/ anxiety will not get the best of me! I am stronger physically and mentally now then I have ever been thanks to you and your dedication.  One rep at a time has been my motto for some time now.  
My daughter has seen an improvement with my mental health and she has followed my lead.  Thanks to you, Sheldon and Jenny. 
​I have realized  that I can do amazing things and be a person who has depression and anxiety. Thank you for pushing me to be the best me I can be!