fitness

Save the Date: Staff and Faculty Sports Day

By Truelove Twumasi on March 3, 2020

Save the Date: Staff & Faculty Sports Day Registration Opens March 19 @ 12 noon

Ready to celebrate the end of the school term?  Be sure to sign up early when Sports Day returns for its ninth year! UBC’s annual Staff & Faculty Sports Day will take place on Friday, May 8, 2:30 p.m. – 4:00 p.m.

An “Apres” Sports Day social and beer garden follows from 3:00 – 5:30 p.m.

Open to UBC faculty, staff and grad students, this free event is an exciting team-building afternoon that encourages inclusivity, accessibility, mental and physical wellbeing, and fun! Participate in as many activities as your time allows

The event sells out every year so mark your calendars for March 19 and be sure to sign up!

Full details available on the Staff & Faculty Sports Day page.

Check out last year’s photo gallery.

Looking for UBC Okanagan information?

You’re in luck! Staff & Faculty Sports Day is also happening on May 8. Visit the UBCO Sports Day website for more details in the coming weeks.

Photo credit: UBC Recreation

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Fitting in Fitness: Exercise Snacking

By Halina Deptuck on March 3, 2020

Snacking can be good for you, and it comes in the form of exercise! Interesting new research out of UBC Okanagan and McMaster University promotes the benefits of including brief periods of activity in your day. Just three short bursts of physical movement, like taking the stairs, can 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

Climb 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. 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 the day to provide both your brain and your body a break!

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.)

An additional delicious idea: embrace the “rule of threes”

Canadian Society for Exercise Physiology (CSEP) suggests that adults get 30 minutes of exercise per day1. If this seems daunting to you, try breaking down this timeframe into three, ten-minute sessions. These sessions can be spread out throughout the day.

The best part of this approach to exercise? All of the above are easy on your schedule, as well as your wallet.

References: https://csepguidelines.ca/wp-content/uploads/2018/03/CSEP_PAGuidelines_adults_en.pdf

Photo Credit: UBC Communications and Marketing

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Move More This Month: Move UBC is Back!

By Miranda Massie on January 30, 2020

This February, explore ways to fit physical activity into your day during the Move UBC Month. Small changes can add up to big impacts – moving more can help improve mental health and resilience, boost your creativity and productivity, and even improve your sleep.

Check out the Move UBC events calendar for lots of ways to get moving. Here are just a few of the great events faculty and staff can participate in:

  • Move UBC Kick-Off Walk (Feb. 5, 12 pm – 1 pm): Celebrate the start of Move UBC with a fun, guided stroll around campus. You’ll find celebration stations with prizes, snacks and giveaways. Just lace up some comfy shoes, and stop by Martha Piper Plaza at noon.
  • Active Wear Wednesdays (Feb. 5, 12, 19 and 26): Wear your athletic gear on Wednesdays and show your student, faculty or staff card for free access to classes and facilities. It’s easier than ever to get moving this month!
  • Free Drop-In Gymnastics (Feb. 7 and 21, 12 pm – 1 pm): Embrace your inner child by attending this free, fun, lunchtime activity! Jump on the trampoline, take a ride on a rope swing or get on the rock climbing wall. No experience necessary; certified coaches will be available to show you how to move.
  • Move UBC Physical Activity Research Roundtable (Feb. 21, 11: 45 am – 2 pm): Learn from various UBC faculty members about evidence-based practices in promoting physical activity and collaborate on what further actions can be taken to enable movement on campus. Space is limited, so register now! Lunch will be provided.

Move more, move well, and keep moving!

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Fitting in Fitness: The Science Behind Goal Setting

By Halina Deptuck on January 30, 2020

It’s been a month since we discussed how to set SMART goals – Specific, Measurable, Attainable, Relevant and Time Bound – to help achieve your fitness objectives for 2020. If you’re finding that you have been struggling to stick to the goals that you set, you are not alone! In this issue of Healthy UBC, we go through the reasons behind it and give you some tips to set yourself up for success.

Do you ever wonder why it seems hard to achieve goals that we set for ourselves? It turns out that our brains, as magnificent as they are, are programmed to prefer routine over novelty – even if these routines are not healthy1.

For example, if you routinely come home from work and watch Netflix for an hour, your brain becomes wired to expect this. When you start to pursue your 2020 fitness goals – such as going for a walk after work instead of turning on the TV – your brain has to adapt. It does this by changing the way that the neurons (the cells in the brain) are connected1. By continuing to go for walks, these new connections will be strengthened and eventually the activity will become the new routine favoured by your brain.

A tip for achieving your 2020 goals

You can help teach your brain to understand your goals by setting a series of smaller objectives1. That happens in part thanks to dopamine, a chemical implemented in our brain’s reward circuitry that is released every time we accomplish a goal2.

By setting, and achieving, a number of smaller goals, you will have more frequent dopamine release, strengthening your motivation and teaching your brain that the specific behaviour is rewarding2. For example, if your overall goal is to do 20 consecutive push-ups, you could start with a series of smaller goals like doing three push-ups at a time. When you achieve them, you’ll have more dopamine released into the reward areas of your brain and increase your motivation to continue trying.

Goal setting and mental health

If you needed any more reasons to set effective goals for 2020, research has suggested that effective goal-setting can lead to increased feelings of wellbeing3. Additionally, working towards and achieving your goals can help boost your self-esteem, which can enhance mental health and life satisfaction4.

UBC’s Employee and Family Assistance Program (EFAP) is also available to help you achieve your 2020 fitness goals. EFAP offers LIFT virtual fitness sessions – workout sessions free of charge and personalized to your specific personal information. LIFT sessions are equipment-free and consist of three sessions per week for six weeks.

References

  1. https://www.psychologytoday.com/ca/blog/the-truisms-wellness/201610/the-science-accomplishing-your-goals
  2. https://www.psychologytoday.com/us/blog/brain-wise/201802/the-dopamine-seeking-reward-loop
  3. MacLeod, A. K., Coates, E., & Hetherton, J. (2008). Increasing well-being through teaching goal-setting and planning skills: Results of a brief intervention. Journal of Happiness Studies, 9(2), 185-196.
  4. https://thebestbrainpossible.com/goals-mental-health-brain-habits/

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Wellbeing in the News: February 2020

By Miranda Massie on January 30, 2020

Check out the links below to see what we’ve been reading and watching lately.

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Fitting in Fitness: Setting and Achieving Your 2020 Fitness Goals

By Halina Deptuck on January 8, 2020

Looking for a healthier lifestyle in 2020? Set yourself up for success by setting fitness goals that you will actually be able to conquer!

As research suggests, effective goals can increase people’s motivation to try harder and for longer periods of time1.  The SMART method, considered the gold standard for developing measurable and effective objectives2, is a good starting point. When setting your fitness goals, ensure that they are:

S – Specific

Specific goals should be unambiguous and detailed. Try focusing on the “5 W’s” of your goal: What do you want to accomplish? What is it important? Who is going to be involved in this goal? Where can the goal be worked on? When do you want to achieve it by? A specific goal might look like:

“I will be able to hold a plank for two minutes (goal) by practicing yoga twice a week (course of action).”

M – Measurable

Setting a measurable goal means that there must be a tangible way for you to measure your progress. While there are numerous ways to track progress, creating a recording sheet is a great place to start. A goal that is measurable might look like:

“I will be able to hold a plank for two minutes by practicing yoga twice a week and will record my weekly attendance on my recording sheet.”

A – Attainable

Attainable goals are realistic and work within the boundaries of your physical and mental health. This increases the likelihood that you will foster positive attitudes. Remember to be kind to your mind and body when creating attainable goals – for example, it isn’t realistic for a beginner runner to complete a marathon after only one month of training.

R – Relevant

You should be passionate about the goal you are designing! The more relevant the goal is to you, the more likely it is that you will achieve it. Try reflecting on the importance of the goal you’re considering and how reaching it will impact your quality of life.

T – Time Bound

The final and imperative step in this process is to link your goal in with a specific timeframe. Remember to keep it attainable – the timeframe should be used to encourage and guide your progress, not to increase your stress levels! A time-bound goal may look like:

“By May 31, I will be able to hold a plank for two minutes. To achieve this goal, I will practice yoga twice a week and will hold myself accountable by recording my weekly attendance on my recording sheet.”

Hope this simple method will help you achieve the healthier lifestyle you’re seeking in 2020!

References:

  1. https://positivepsychology.com/goal-setting/
  2. Bjerke, M. B., & Renger, R. (2017). Being smart about writing SMART objectives. Evaluation and program planning, 61, 125-127.

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Register Now for the Pick Your Peak Stair Challenge

Register Now for the Pick Your Peak Stair Challenge

By Melissa Lafrance on June 4, 2019

Looking to boost your endorphins, add more movement to your day or connect with your colleagues in a fun and active way? Participate in the 2019 Pick Your Peak Stair Challenge from June 17 – July 12.

Open to all UBC staff and faculty in the Okanagan and Vancouver, the Stair Challenge spans four weeks and is a free, easy, accessible way to get active or keep fit – no matter your motivation or ability. You can participate as an individual or make it social and register as a team. There will be weekly random prize draws, photo challenges, social meet-ups, and an overall prize for both the top team and top individual.

Register by June 12 at 4:00 p.m. For more information or accessible participation options, visit our Stair Challenge page.

How it works:

  • Register as a team or as an individual and receive your registration package.
  • Pick your peak based on your personal fitness goals. Choose from Diamond Head (232 metres) to Mount Everest (8,848 metres).
  • Log your inclines, including the flights of stairs you climb indoor or outdoor and the elevation you gain during hikes, step classes and stair climbers. A Daily Step Tracker and Team Tracking Sheet are provided.
  • Participate in the various activities for a chance to win prizes.
  • Submit your grand totals at the end of the four weeks to see if you’ve captured the top individual or team prize!

Accessibility Options:

If you’re unable to climb stairs, you can still participate and track points by converting your walking steps or wheelchair travel distance instead. Visit the website for full details.

Get Inspired by our 2018 Participants!

We had a terrific group of participants last year who decided to boost their wellbeing when they stepped up to the Stair Challenge. Here’s a summary of the benefits they gained:

  • Top two reasons for participating: increased social connections and physical fitness
  • Over 80% reported that the challenge contributed to their overall wellbeing as well as their physical fitness
  • 83% of participants felt confident in their ability to embed active breaks into their day with some reporting a 42% increase in their stair climbing/physical activity after the challenge

Visit the Pick Your Peak Stair Challenge page for a photo gallery of last year’s participants and to learn more about this fun annual event for UBC faculty and staff.

Photo Credit: Martin Dee, UBC Brand & Marketing

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Give Your Fitness Goals a LIFT

By Melissa Lafrance on June 4, 2019

Do you ever feel like there aren’t enough hours in a day to fit in fitness? You aren’t alone. Finding a workout that suits your busy schedule can be challenging, but it’s a crucial step toward achieving your fitness goals. Here’s how one UBC employee managed it.

Andrew’s Challenge: Finding Time and Motivation to be Active

Andrew is a busy working professional and a parent with a long commute. He plays on a community soccer team twice a month, but struggles to find motivation and time to fit more movement into his days. He would like some support in establishing a fitness routine, but can’t afford a personal trainer. He prefers working out in the comfort of his home without having to spend a lot of money on equipment.

How EFAP can help with Andrew’s fitness journey:

Morneau Shepell, UBC’s Employee & Family Assistance Program (EFAP) provider offers LIFT virtual fitness sessions. These are available on on any mobile device, so Andrew can access support anytime, anywhere. After inputting basic information about his fitness levels and goals, Andrew will receive personalized workout routines for free. He can also chat online with fitness coaches who can answer his fitness, nutrition and recovery questions. For example, Andrew can ask for suggestions on how to be active with his family.

LIFT Sessions are equipment-free and last about 30 minutes. A typical program includes recommended workouts consisting of three sessions per week for six weeks, which can be done at Andrew’s leisure. Participants can work out on their own or under the supervision of an online coach in personal or group sessions. Through the support of live coaches and personalized fitness programs like LIFT Session, employees like Andrew can stay engaged, excited and on track to meet their health and wellbeing goals.

How to access LIFT virtual fitness sessions:

Getting started is easy:

  1. Visit workhealthlife.com and login using ‘UBC’ as your organization.
  2. Click on the My Services tab on the navigation bar at the top of the page.
  3. Scroll down to find the LIFT Session Virtual Fitness section.
  4. Using the LIFT Session Fitness link provided, sign up, download the app and complete an online fitness assessment to get started.

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Fitting in Fitness: Let’s Get Vertical!

By Miranda Massie on June 4, 2019

Bored with your regular fitness routine? Looking for a quick and inexpensive activity? Look no further than your nearest staircase, where you’ll discover fun and interesting ways to take your fitness to new heights.

Week 1: Sign up for the annual Pick Your Peak Stair Challenge

Stair climbing is a great way to boost cardiovascular health, build muscle and strengthen your core. Join this fun and inclusive challenge as an individual or part of a team.  It’s free, and you’ll have a chance to win great prizes! Learn more or register now.

Week 2: Take to the mountains

Hiking is a great way to get your heart rate up while gazing at gorgeous natural scenery. Take a peek at this list of snow-free trails for inspiration. Or if you’re wanting a weekend getaway, here are suggestions for the most awe-inspiring hikes in BC.

Week 3: Climbing on campus

The UBC Vancouver campus walking maps include directions to the Wreck Beach and Tower Beach stairs. If stair climbing is not your thing, consider popping into The Aviary, UBC’s very own climbing wall located in The Nest.

Not located at UBC Vancouver? Check out these lists with inspiration for off-campus or Okanagan options.

Week 4: When stairs are not an option

If the stairs are not an accessible option for you, try playing some music and moving whichever parts of your body you can for the length of your favourite song. The movement will activate your muscles and increase oxygen and energy flow to your brain and body.

Photo Credit: Melissa Lafrance

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Fitting in Fitness: Workout for Sexual Health

Fitting in Fitness: Workout for Sexual Health

By Miranda Massie on May 2, 2019

We all know that exercise is good for our physical health, but did you know that it can benefit our sexual health too?

This month, we’re sharing cardio, endurance training, muscle isolation and flexibility exercises to boost reproductive wellbeing and sexual satisfaction.1

Week 1: Take a brisk walk (cardio)

Ten to 30 minutes of brisk walking 3-5 days a week supports healthy cardiovascular functioning. Improved blood flow and circulation support erectile function while the release of endorphins enhances relaxation and overall sexual satisfaction.1, 2, 3

Week 2: Dive in (endurance)

An overall increase in physical stamina can also improve sexual stamina, and swimming is a wonderful, low-impact way to build endurance. Looking for a place to start? Check out the new spring schedule at the UBC Aquatic Centre.2

Week 3: Exercise incognito (muscle isolation)

Kegels improve the body’s pelvic floor muscles, which help to support bladder, bowel and sexual function. Read this helpful Kegel How-To-Guide from the Harvard Medical School. This simple and quick exercise is free, doesn’t require any equipment, and can be done without anyone knowing.4, 5

Week 4: Strike a pose (flexibility)

Practicing certain yoga poses and exercises can also support the development and maintenance of the pelvic floor muscles.4, 5 Check out the workouts below to get started:

References:

1  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3717046/
2  https://www.everydayhealth.com/mens-health/exercises-to-improve-your-sex-life.aspx
3  https://www.webmd.com/men/features/exercise-better-sexual-health#2
4  https://www.smr.jsexmed.org/article/S2050-0521(15)00002-5/fulltext
5  https://www.pericoach.com/2016/02/17/straight-talk-slie-rickey-md-2/

Photo credit: VPFRO Communications

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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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