fitting in fitness
By Miranda Massie on February 5, 2018
February seems like the perfect time to focus on fitness that is good for the heart. Protect your heart by exploring ways to keep yourself motivated and moving.
Week 1: Take Part in Move UBC Month
Move UBC encourages us incorporate more movement into our daily lives. By sitting less and moving more – and getting your colleagues to move along with you – we can improve our mental, physical and social health and reduce the risk of many preventable diseases. Get inspired to move by checking out the Move UBC events calendar.
Week 2: Jump Around
Bring back the nostalgia of childhood and get your heart pumping with just 15 minutes of this fun and easy cardio alternative. Or, follow along with this 6 minute video.
Week 3: Book a Heart Health Assessment
UBC’s annual Travelling Health Fair may be booked up, but faculty and staff can still get a heart health check-up in these two ways:
- February 26 – March 9, contact the UBC Pharmacists Clinic at 604-827-2584 to request a free heart health assessment, the same screening offered through the Travelling Health Fair this year.
- Visit our online Virtual Health Fair, where you’ll find over 20 different screenings, tools and resources to help you assess your current status and make improvements towards a healthier self.
Week 4: Get Your Cardio on Demand
Looking for inspiration to get moving? Look no further than the following list of YouTube channels that offer fitness videos on demand.
Photo credit: UBC Communications and Marketing
By Miranda Massie on January 11, 2018
Bring those fitness-based New Year’s resolutions back to life with these great tips and tricks for staying on track and building strong and lasting habits.
Week 1 and 2:
We often look to the end results when determining the progress and achievements of our fitness goals. By focusing on goal setting and measurement at the start, we can set ourselves up for long-term success.
Sometimes it can be difficult to stay motivated if we are not enjoying our activities. The best way to resuscitate your fitness plan is to make it fun! If you don’t enjoy running, don’t make this a resolution. Try UBC Recreation’s Free Week to discover what gets you excited and raring to work out.
Week 3: Go high tech
With the number of apps, YouTube videos and open-sourced fitness classes available, there are countless low and no-cost ways to stay active. Try one of Fitness Blender’s new workouts, like this “Pain in the Abs” core workout:
Or download a fresh new app like Aaptiv that offers personalized and narrated training programs that you can do indoor or outdoor, including walking, running, elliptical, biking, yoga and more. Please note that Aaptiv requires in-app purchases. For free workout options, try the Nike Training App or Sworkit.
Week 4: Stay motivated
The Greatist.com offers tips on the best ways to stick to your fitness resolutions. They are more fun and interesting than you think!
By Miranda Massie on October 25, 2017
Fitting in time for our physical fitness is important, but sometimes we can forget one of the biggest and most important muscles in our body: the mind. This month, in honour of UBC Thrive, we offer tips and suggestions for keeping your brain fit, as well as your body.
Week 1: Listen away your stress
Sound therapists and researchers have created a custom eight-minute piece of music specifically designed to reduce stress and anxiety by lowering heart rate, blood pressure and the stress hormone known as cortisol. Listen here:
Visit one of the many thriving spaces and places on UBC’s Vancouver campus. Examples include Fairview Square, Wreck Beach and the Museum of Anthropology. You can also check out these additional hidden gems you may not have heard about.
Week 3: Increase neural pathways
Activities that engage both hemispheres of the brain help promote new and existing neural pathways. Follow along and try this Ear and Nose Brain Break or watch it below:
Week 4: Digital detox
Whether it’s for five minutes at the dinner table or a whole day, taking time away from electronic devices is key to keeping our brains happy. Try the Greatist.com’s 7-Day Digital Detox for Real People or discover their free tools to save your eyes from digital eye strain.
Interested in learning more? Read Scientific American’s “Why Your Brain Needs More Downtime
Photo credit: Tirthankar Gupta (Flickr)
Posted in Fitting In Fitness, Mental Health | Tagged arts, brain break, brain training, digital detox, fitting in fitness, mental fitness, music, neuroscience, pathways, spaces, technology | Leave a response
By Miranda Massie on October 3, 2017
Just because it’s fall, doesn’t mean you have to put the bike in the garage. Bike to Work Week is back from October 23-29 and we have a month’s worth of tips for helping you keep up your cardio.
Week 1: Wet weather tips
Check out this handy video of the Top 10 Tips for Cycling in the Rain
Week 2: Ride inside
For the fair-weather riders out there, try taking an indoor spin class as an alternative to riding outside. Many community centres offer classes, or visit one of the many spin and cycle studios around town.
Week 3: Sign up for BTWW
Get more out of your commute while enjoying fresh air, improved health and a lower carbon footprint. Jump on a bike and invite a friend or colleague to join you for Bike to Work Week at UBC. Enter for a chance to win a cycling tour of Italy or a new bike!
Week 4: Track your progress
Staying motivated can be challenging, but these apps can help keep you focused on your goals as you track your distance, routes, calorie-burning success and more! You might just be your best competition.
Photo credit: UBC communications and Marketing
By Miranda Massie on September 13, 2017
Week 1: Don’t miss Free Week!
UBC Recreation (September 11-17) and BodyWorks Fitness Centre (September 11-16) invite you explore as many classes as you like at various Vancouver campus locations. It’s a great opportunity to try different types of activities before registering for a full program. If you’re in the Okanagan, check out the Campus Rec Open House (September 14).
As UBC staff and faculty, you have access to a wide range of corporate health, fitness and family discounts that will help you fit in fitness without breaking the bank. Check back as the list is updated and expanded regularly.
Week 3: Drop-in for a twoonie!
Looking for a cost effective workout plan? Staff and faculty can drop-in to the BodyWorks Fitness Centre Monday to Friday from 1-4pm for only $2!
Week 4: Stay in shape while on the move.
Looking for ways to incorporate more walking into your day? Park on the top level of the parkade, get off the bus 1-2 stops early, or cycle to meetings across campus. Another free alternative is to take the stairs to your classroom or office.
People who use active transportation to commute to work and school (by bus, bike, or foot) tend to be more active in their day, and have more positive lifestyle attributes [Source].
By Miranda Massie on August 3, 2017
Spending time outdoors during the summer months is a great way to enjoy the weather. It is also the perfect time to sneak in some physical activity. Check out this month’s tips for making the most of your time outside.
Week 1: Take a hike!
Walking on an incline means you have to work harder to move the same horizontal distance, but you also put less stress on your joints than the up-and-down motion of running. Bonus: the scenery is typically beautiful and often shaded.
Week 2: Make the most of a trip to the beach.
Discover six sneaky, calorie-burning activities to stay active while having fun at the beach.
Week 3: Stay seated.
If you are looking for something more gentle and low-impact, try these leg exercises that you can do while sitting in a chair – perfect for both sunny and rainy summer days.
Week 4: Get strong outside the gym.
Check out these nine great ways to strength-train outside of the gym. No weights? No problem.
Photo credit: UBC Communications and Marketing
By Miranda Massie on July 1, 2017
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 your nearest outdoor pool
Did you know that Metro Vancouver boasts nearly 30 outdoor pools? Click on the map link to find the pool closest to your neighborhood, and to discover the unique features that each pool has to offer.
Week 2: Go for a slide
Not interested in swimming laps? You can still reap cardio and strength benefits on water slides. Check out the newly-renovated Big Splash Water Slide Park (formerly Splashdown Waterslides) in Tsawwassen.
Week 3: Try a water fitness class
Water fitness has come a long way from more traditional “aquacise” classes. UBC’s new Aquatic Centre is offering seven different water fitness classes this summer, including River Walking, Water Play (for children and families) and Aqua Zumba. Alternately, check out this instructional video which provides a how-to guide for water aerobics.
Week 4: Stay on top of it
If being in the water is not your thing, there are plenty of ways to stay active on the water instead. Kayaking, canoeing, paddle boarding and sailing are all great ways to stay fit and learn new skills.
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.
By Miranda Massie on June 7, 2017
Where in the grown-up handbook does it say that we have to take ourselves seriously all of the time? Aside from the very obvious benefit of play (it’s fun!), there is a growing body of research linking play in adults to increased creativity, stress relief, positive relationships and increased co-operation.
Week 1: Go play outside
Grab a Frisbee, bocce set or soccer ball and venture outside. Take a 30-minute break to kick a ball around or enjoy a quick game with colleagues outside the office. These are great and inclusive low- or no-cost activities.
Week 2: Make it a family affair
Try exploring new ways to incorporate fitness into family time. You can play outdoor games, go on beachfront or neighbourhood explorations or play fitness games like the one shown in the video below. You can also take full advantage of walks and play time with pets. It can be exercise for you too!
Week 3: Explore the outdoors with lunchtime bootcamps
Enjoy UBC’s campus, beaches and trails while increasing your cardio, strength, core and flexibility. Start dates: June 21 and July 24.
Week 4: Find your friends
Want to explore the BC wilderness, but don’t know who to go with, where to go or what to do? Consider joining Wanderung, an email-based mailing list that helps connect you with others across the city to organize or join hikes and cycle trips.
By Miranda Massie on May 4, 2017
Spring is finally here and so is Bike to Work Week! Outdoor and indoor cycling are both great ways to boost your cardio fitness and strengthen muscles. Whether you are in training to help support Team UBC, or just looking for more ways to enjoy the outdoors, we have something for everyone. And don’t forget to bike to work from May 29 to June 4!
Week 1: Sightsee by bike
Explore three different bike tours – and become a sightseer in your own city!
Week 2: Spin Class 101
New to spin class? Ace your first time in this popular class with these great beginner tips.
Week 3: Your rain plan
Weather getting you down? That’s no reason to give up on your workout. Follow this interval training video for a guided 20-minute cycling workout.
Week 4: Track your success
Staying motivated can be challenging, but these apps will keep you focused on your goals as you track your distance, routes, calorie-burning success and more! You might just be your best competition.
Want more fitness tips and inspiration? Visit our Fitting in Fitness page.
By Miranda Massie on April 5, 2017
We are finally starting to see some signs of spring! Use the budding trees and fresh air as motivation to get out and move more on campus. Did you know that UBC has printable walking maps for five different 30-minute walks around campus?
Developed by students through the UBC SEEDS Sustainability Program, the five walks provide variety and come complete with distance, steps, terrain and difficulty level. Try a new one each week and walk your way to wellbeing!
Week 1: Main Mall Trail (Central)
Week 2: Thunderbird Trail (South)
Week 3: Tower Beach Trail (North)
Week 4: Wreck Beach Trail (East)
Bonus: Sword Fern Trail (West)
Looking for more Walking at UBC information? Click here.
Want more fitness tips and inspiration? Visit our Fitting in Fitness page.
By Miranda Massie on February 2, 2017
The ice has thawed and the days are getting longer. It’s a perfect time to check back in with your fitness goals and stay motivated. Discover new ways to support heart health and your fitness goals!
It’s #MoveUBC month on campus. Participate in a wide variety of activities and events that encourage moving more and sitting less!
Week 2: Cardio on Demand
We have a list of five Youtube channels that offer fitness videos on demand. Looking for inspiration to get moving? Look no further.
Week 3: Take a Heart Health Assessment
Explore a variety of self-assessments and tools related to blood pressure, diabetes, general heart health and more.
Week 4: Just Jump!
Bring back the nostalgia of gym class and get your heart pumping with this take-anywhere, cardio alternative.
For more even fitness tips and inspiration, visit our Fitting in Fitness page.