fitness

Fitting in Fitness: Say ‘So Long’ to Sedentary Behaviour

By Miranda Massie on April 2, 2019

The nature of working and learning on university campuses often promotes sedentary behaviour, from sitting in classes, meetings and offices to working on computers with few breaks for physical activity. In addition to the effect on physical wellbeing, high levels of sedentary behaviour and low levels of movement also impact mental wellbeing and academic and professional success.[1]

Emerging research suggests that prolonged sitting can lead to physical states of “exercise resistance” where the body stops producing the typical metabolic benefits that accompany physical activity.

This month, we’re sharing ways to fit more movement and activity into sedentary periods of your day.

Week 1: Register for Staff & Faculty Sports Day

Infuse some movement and fun into your work day by participating in this university-wide event. There are numerous activities to enhance your mental and physical wellbeing and to suit any ability. Gather your colleagues and make it an exciting, active, team-building afternoon. Register now.

Week 2: Fun and funky office exercises

To break up long periods of sitting, try doing one or more of these suggested exercises (Washington Post).

Week 3:  Walk it out

Grab a colleague and explore the campus with one of five UBC Vancouver walking maps or one of UBC Okanagan’s trail routes.

Week 4: Perfect your Posture

Learn how to move and protect your body by incorporating posture exercises and stretching into your daily routine.

For more ideas and inspiration, check out Move UBC’s Make Your Move page.

Let us know your favourite tricks for breaking up sitting time throughout the day!

[1] https://move.ubc.ca/the-sitting-epidemic/

Photo credit: UBC Recreation

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Fitting in Fitness: Exercise Snacking

By Miranda Massie on March 4, 2019

Interesting new research out of UBC Okanagan and McMaster University supports the benefits of integrating short periods of activity throughout the day. Just three short bursts of physical movement, like taking the stairs, has been shown to improve cardiovascular fitness. It’s like food snacking, but you’re on the move!

This month, try exercise snacking with these bite-size suggestions:

Snack 1: Take the stairs

Try climbing three flights of stairs, three times per day.

Snack 2: Jumping jacks

Start and end your day with a set of 30 jumping jacks. Have a spare moment at lunch? Add another set.

Snack 3:  Walk it out

Take a 10 to 12-minute walk after each meal. For example, walk outside, on a treadmill or on the spot.

Snack 4: Just dance

Pick three of your favourite songs and just dance. Space them throughout your day to provide both a brain and a body break!

The best part about this approach to exercise? All of the above are easy on your schedule, as well as your wallet.  For those with differing abilities or limited mobility, feel free to replace any of the snacks with aerobic activity alternatives (e.g. rowing, water sports, dancing, seated sports, hand-pedalled biking, etc.)

Let us know if you try exercise snacking or already do some form of it. Have fun!

Photo Credit: UBC Communications and Marketing

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Free Events This Month: February 2019

By Melissa Lafrance on February 5, 2019

Sit-Stand Desks & Platforms | February 13 | 1:00 p.m. – 2:00 p.m.

This workshop will provide important information about different types of sit-stand desks and platforms available for the workplace. Understanding the pros and cons of each will assist departments, staff and faculty in deciding which option may be most suitable. Product samples will be available for participants to try in order to understand how the different models impact physical positioning and workflow. Find out more and register now.  

Ergo Your Office Tutorial | February 13 | 2:30 p.m. – 3:30 p.m.

Optimize your computer work environment to improve comfort and reduce the risk of injury. This one-hour tutorial combines a presentation with a practical session, giving you hands-on experience adjusting typical office equipment. By the end of the tutorial, you will know how to set up your chair, keyboard/mouse, and monitor to promote neutral working postures. Find out more and register now.

Applied Suicide Intervention Skills Training (ASIST) | February 20 and 21 | 9:00 a.m. – 4:30 p.m.

UBC Okanagan is hosting a free, two-day workshop on suicide first aid. ASIST teaches participants to recognize when someone may have thoughts of suicide and work with them to create a plan that will support their immediate safety. Although ASIST is widely used by healthcare providers, participants don’t need any formal training to attend the workshop. Note: You must attend both days in full to get the certificate of completion. To register, please email Sam Larsen at sam.larsen@ubc.ca by February 15.

Beginner Boot Camp | February 21 | 11:00 a.m. – 11:55 a.m.

This bootcamp is designed to guide you through a variety of core, stability, and functional strength training for a safe and effective workout. Suitable for both beginner and experienced bootcampers. Find out more and register now.

The Working Mind – Mental Health Training for Employees | February 25 | 9:00 a.m. – 12:30 p.m.

The Working Mind is a Mental Health Commission of Canada, evidence-based, solution-focused workplace training program aimed at increasing mental health literacy for employees. Designed to address and promote mental health in a workplace setting, participants will enhance their awareness to reduce stigma and negative attitudes around mental health challenges. Employees will acquire a better understanding of mental health and wellbeing, be able to promote mental health in the workplace, and enhance personal mental health and resilience. Find out more and register now. 

50/50 Yoga Pilates Class | February 26 | 1:00 p.m. – 1:55 p.m.

This class presents a cutting-edge Pilates workout designed to sculpt the body and strengthen the core. A 50/50 Yoga Pilates class is a unique combination of 50% standing Pilates work, which integrates Pilates principles into lower-body work, and 50% yoga mat work to strengthen the core with complementary exercises. Find out more and register now.

Office Ergo Rep Training | February 26 | 1:00 p.m. – 4:00 p.m.

If your department is looking for more efficient response and support with regards to ergonomic issues for staff, consider taking the three-hour Ergo Rep Training. Learn about basic ergonomic risk factors and assessments, proper computer workstation set-up, and resources to take back to your unit. Find out more and register now.

30-Day Online Mindfulness Challenge | Begins Every Monday

This free, innovative, evidence-based training is for all UBC staff and faculty looking to incorporate mindfulness into the workplace and in their everyday lives. Content is delivered online via any device, and focuses on simple yet powerful and achievable learning objectives. After just 10 minutes a day for 30 consecutive days, participants will be healthier, more productive and better able to problem-solve and work in a team. Learn more and register for the challenge now.

Community Health News

2019 UBC President’s Staff Awards for Wellbeing

Open to all staff on the Vancouver campus with three or more years of service, the President’s Staff Award for Wellbeing recognizes outstanding contributions to the university community, especially the important role staff play in promoting workplace health. Consider nominating a colleague or team. Deadline for nominations is March 15.

Photo Credit: UBC Thrive

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Fitting in Fitness: Pump Up your Heart

Fitting in Fitness: Pump Up your Heart

By Miranda Massie on February 5, 2019

February is a perfect time of year to focus on all matters of the heart – including heart health. Get that blood pumping by exploring ways to stay mindful, motivated and moving.

Week 1: Take Part in Move UBC Month

Use February to celebrate movement at UBC! Move UBC is a UBC-wide campaign to increase physical activity and celebrate the diverse ways we can move on campus. Get inspired to move by checking out the Move UBC events calendar.

Week 2: Jump In!

Bring back the nostalgia of childhood and get your heart pumping with just 15 minutes of jumping rope, a fun and easy cardio alternative. Or, follow along with this six-minute FitnessBlender video.

Week 3: Check Your Health

UBC’s annual Travelling Health Fair may be booked up, but you can still take advantage of a check-up in the following ways:

  • March 6-20: Contact the UBC Pharmacists Clinic at 604-827-2584 to request a free kidney health assessment (the same screening offered through the Travelling Health Fair this year).
  • Visit our online Virtual Health Fair: You’ll find over 20 screenings, tools and resources to help assess your current wellbeing status and make improvements towards a healthier self.

Week 4: Get Your Cardio on Demand

Looking for inspiration to move more or move differently? Look no further than the following list of YouTube channels that offer fitness videos on demand.

Photo credit: Melissa Lafrance

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Fitting in Fitness: Wake-up your Winter Workouts

By Miranda Massie on December 5, 2018

During cold and dark winter months, it can be enticing to hibernate and stay indoors, leading to less activity. But there are still lots of ways to keep moving and to maintain a fitness routine. This month, we offer some winter-proof workouts for you to try.

Week 1: Maximize your energy by being prepared

Before heading outdoors, make sure to brush up on these Cold Weather Clues (from our Fitting in Fitness archive) to ensure that you stay warm, dry and hydrated. This will help conserve energy for your chosen form of activity.

Week 2: Work out on your break

No gym? No problem! Make the most of your break with this quick and easy routine from FitnessBlender.com that can be done at a desk, an office, or anywhere with a spare chair.

Week 3: Embrace the cold (and the activities that come with it)

Metro Vancouver offers a wealth of unique winter activities and adventures that can only be done at this time of year. Don’t miss out on the fitness opportunities that snowy conditions can bring.

Week 4: Think outside the box

Feeling busy and overwhelmed? Consider the Greatist.com’s list of stress-free ways to incorporate activity into your day, like delivering gifts on foot, decorating and even singing!

For more fitness tips and inspiration, visit our Fitting in Fitness page.

Photo credit: ICORD

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Fitting in Fitness: Train your Brain to Rest

By Miranda Massie on October 23, 2018

Our brain is an important muscle, one that requires training, activity and downtime just like the rest of our body. Fitting in time for mental health is as important as our physical fitness. This month, in honour of UBC Thrive, we offer tips and suggestions for keeping your brain fit.

Week 1: Train your brain to be mindful

In as little as 10 minutes per day, you can actually train your brain to be more focused and attentive.  This creates much-needed mental space and can improve stress management, productivity and interpersonal relationships. Learn more about the benefits of mindfulness or sign up for UBC’s free 30-Day Online Mindfulness Challenge.

Week 2: Dial down the screen time

Whether it’s for five minutes at the dinner table or a whole day, taking time away from electronic devices is key to maintaining a happy and rested brain. Try Psychology Today’s 5 Ways to Do a Digital Detox or discover some free tools to save your eyes from digital eye strain (Greatist.com).

Week 3: Take time to smell the roses

Try pausing for five-minutes in one of the many serene spaces and places on campus. Ideas include Wreck Beach, Flagpole Plaza, the Vancouver Art Gallery steps and UBCO Campus Walking Trails. Check out these other hidden gems and thriving spaces on the Vancouver campus.

Week 4: Strengthen your neural pathways

Activities that engage both hemispheres of the brain help promote new and existing neural pathways. This phenomenon is called neuroplasticity. Want to practice? Try this Ear and Nose Brain Break or these brain exercises to boost memory.

Interested in learning more? Read Scientific American’s Why Your Brain Needs More Downtime

Photo Credit: Tirthankar Gupta (Flickr)

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Fitting in Fitness: Budget-friendly Finds

By Miranda Massie on September 11, 2018

September is busy enough without worrying about finances too. Read on to discover low-cost or no-cost fitness options and inclusive activities on campus.

Week 1: Make the most of Free Week!

From Sep. 10-16, UBC Recreation invites you explore as many classes as you like at various Vancouver campus locations. See the full class schedule on the UBC Rec’s Free Week webpage, including details about open houses happening at the ARC, Aquatic Centre and Tennis Centre, and special events like Recess on Main Mall or the Free Skate.

If you’re in the Okanagan, check out the Campus Rec Free Week (Sep. 10-15).

Week 2: Take advantage of UBC corporate discounts

UBC staff and faculty have access to a wide range of on- and off-campus corporate health, fitness and family discounts. Fit in your fitness without breaking the bank.

Week 3: New staff and faculty recreation rates

Want to move more while on campus? Check out UBC Recreation’s new fitness membership bundles which include fitness centre access and spin and fitness classes, as well as yoga and Pilates.

Week 4: Stay in shape while on the move

Walking is a wonderful no-cost option for keeping active. Try incorporating it into your commute: park on the top level of the parkade, get off the bus 1-2 stops early, or host a walking meeting. People who use active transportation (e.g. bus, bike, on foot) to commute to work and school tend to be more active, and have more positive lifestyle attributes [source].

Looking for accessible fitness options? Discover these inclusive recreation options offered at UBC Point Grey.

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Fitting in Fitness: Outdoor Opportunities

Fitting in Fitness: Outdoor Opportunities

By Miranda Massie on August 7, 2018

Spending time outdoors is a great way to make the most of the sunny weather. It’s also a perfect opportunity to sneak in a little extra fitness. This month, give your fitness a boost and maximize your time outside.

Week 1: Get Strong Without a Gym

Discover nine sneaky ways to strength train outside of the gym (Greatist.com). No equipment required!

Week 2: Immerse in Nature

Have you heard of forest bathing? Soak in the benefits of this Japanese practice from simply being in nature and letting nature guide your walk. Learn the simple steps here. (Time Magazine)

Week 3: Give Your Legs a Low Impact Workout

Looking for something quick and easy? These seated leg exercises (Livestrong.com) can be done indoors or outdoors in less than five minutes.

Week 4: Take a Mindful Moment in a Beautiful location

Feeling good is about more than just our physical health; mental fitness is just as important. Make the most of a few quiet moments outside: pause, think and reflect. Need inspiration? Check out these hidden gems of UBC.

Photo Credit: UBC Communications & Marketing

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Fitting in Fitness: Bring on the Waterworks!

By Miranda Massie on July 4, 2018

It’s often the best way to beat the heat in the summer, but pools can also be great places to fit in low impact exercise and activity. Swimming has been shown to have positive impacts on physical, psychological and social health. Take a look at this month’s tips for wading gently into water workouts.

Week 1: Find a Nearby Outdoor Pool or Water Park

Did you know that Metro Vancouver boasts nearly 30 outdoor pools? Find the pool closest to your neighborhood on this map, or visit one of the 70+ water and spray parks across the Lower Mainland.

Week 2: Take Your Workout to the Water

Water fitness is so much more than aquacise these days. UBC’s Aquatic Centre offers 10 different water fitness classes, including River Walking, Parent and Baby Aquafit and Aqua Yoga.

Alternatively, check out this instructional video which provides a how-to guide for water aerobics.

Week 3: Stay on Top of It (the water that is)

If being in the water is not your thing, there are plenty of ways to stay active on the water. Kayaking, canoeing, paddle boarding and sailing are all great ways to stay fit and learn new skills. Check out Tourism Vancouver’s full list of potential watersports.

Week 4: Go to the Beach for the View

Not interested in swimming laps? You can still reap cardio and strength benefits from going to the beach by taking the stairs and enjoying the beautiful view. Check out these two 30-minute walking maps of UBC’s renowned beach trails: Tower Beach Trail and Wreck Beach Trail.

Have fun exploring what the water has to offer your overall health this summer. Want more fitness tips and inspiration? Visit our Fitting in Fitness page.

Photo: UBC Communications & Marketing

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Fitting in Fitness: Bring Recess Back

By Miranda Massie on June 5, 2018

The sun is out, the air has warmed, and it’s the perfect time to incorporate a little play into our lives.  Being a grown-up and a professional doesn’t mean that we can’t infuse our days with some fun. Here are a few ways to bring recess back into your life.

Week 1: Join Yoga on the Mall

Take a break from your work day and participate in Yoga on the Mall, a fun and free group yoga class.  Can’t make the mall? Look for other classes near your workplace, home or neighbourhood that take place outside.

Week 2: Up Your Lawn Game IQ

Fitting in fitness doesn’t need to be overly strenuous. Lawn games are a great way to keep active while socializing with people of all ages. Check out this Family Education list of the top 10 backyard party games for all ages and consider adding one or two to your next BBQ or group event.

Week 3: Playgrounds Aren’t Just for Kids

Playgrounds are fun places to spend time no matter what age you are. They also offer an opportunity to spice up an otherwise boring workout. Discover how to use swings and jungle gyms to your advantage with this Full Body Playground Workout from Parents.com.

No playground around, or perhaps it’s full of kids? Try these 17 Picnic Bench Exercises from RedefiningStrength.com.

Week 4: Get Some Extra Credit

Did you know you’re already benefitting from many of the chores or activities you already participate in? Cleaning, gardening, walking the dog and even shopping are some of the ways you are already fitting in fitness, so keep up the great work!

Calories burned during leisure and routine activities (Harvard Health)

Photo Credit: UBC Communications and Marketing

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Register now for the Pick Your Peak Stair Challenge! Begins May 28

Register now for the Pick Your Peak Stair Challenge! Begins May 28

By Miranda Massie on May 3, 2018

Staff and faculty at UBC’s Vancouver campus are invited to join the 4th annual Pick Your Peak Stair Challenge. This four-week challenge is a fun and inclusive way to encourage our community to keep fit by taking the stairs.

Stair climbing is a great way to boost cardiovascular health, build muscle and strengthen the core. The best part? It’s free!

The challenge will include weekly participant prizes, photo challenges, and an overall prize for both the top team and top individual.

Everyone, of all ability levels, is invited to participate. Visit the website for accessible participation options.

How it works

  • Register as a team or as an individual (team rankings are scored based on an average of all team members’ achievements, so a larger team won’t have an advantage over an individual)
  • Select the peak you’re aiming for – from Diamond Head (232 metres) to Mount Everest (8,848 metres)
  • Log your flights of stairs climbed on the Daily Step Tracker for a chance to win participation prizes
  • Submit your grand totals at the end of four weeks

Your steps to success

Challenge Factsheet
Promotional Poster
A list of the top stairs to climb across the city, as voted by last year’s participants.

Register now.

Last year’s participants stepped up to better health!

Over 60% of last year’s participants reported that the challenge had a positive impact on their overall wellbeing as well as their physical health, while 66% reported that their relationships with colleagues improved.  69% of participants took the stairs once a day or less before the challenge, with some reporting a 30% increase in their stair climbing/physical activity after the challenge.

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