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
By Miranda Massie on May 3, 2018
Week 1: Premium partner workouts
Try FitnessBlender’s Total Body Partner Workout, which comes with information on calories burned and a printable workout sheet.
Week 2: Tandem relaxation
Stretch, tone and relax with this set of partnered yoga stretches.
Week 3: Have a party in the park
Grab a partner and go play outside with this full-body playground workout from the Greatist.com.
Week 4: Working out with a baby bump?
Follow along with this 30-minute low-impact, pre-natal cardio workout video:
By Miranda Massie on December 7, 2017
At this time of year, during the cold and dark winter months, many people typically hibernate and stay indoors. But there are still lots of ways to stay active and maintain a fitness routine. This month, we offer some winter-proof workouts for you to try.
Week 1: Workout at your desk
No time for the gym? No problem. Make the most of your time by doing this quick and easy routine from your desk, office, or anywhere with a spare chair.
Week 2: Think outside the box
Too busy or overwhelmed to find time to work out? Consider the Greatist.com’s list of stress-free ways to incorporate activity into your day, like delivering donations on foot, sledding and even singing.
Week 3: Embrace the snow (wherever you can find it)
Metro Vancouver offers a wealth of unique activities and adventures that can only be done in the winter. Don’t miss out on the fitness opportunities that snowy and chilly conditions can bring.
Week 4: Be prepared in cold weather
If you are heading out into the cold, make sure to review our Cold Weather Clues factsheet to ensure that you stay warm, dry and hydrated.
For more fitness tips and inspiration, visit our Fitting in Fitness page.
Photo credit: Miranda Massie
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 Melissa Lafrance on July 6, 2016
UBC’s Health, Wellbeing and Benefits team has a great line up of free activities and events coming your way this summer. Sign up today for programs including Office Stretches & Workouts, Celiac Disease & Gluten-free, Learn to Meditate Three-Part Series, Not Myself Today, Ergo Your Office, Eldercare and plenty more!
Celiac Disease & Gluten-Free Diet: Myths vs. Facts – July 7, 2016 @ 12-1pm (Location: Point Grey)
Are you thinking about going gluten-free? Is going gluten-free actually healthier for you? This workshop will focus on the myths and truths of the gluten-free diet, and delve into celiac disease and non-celiac gluten sensitivity.
The facilitators of the session are Val Vaartnou, President of the Canadian Celiac Association (Vancouver Chapter) and Nicole Fetterly, Registered Dietitian and Nutrition & Wellness Manager in UBC Student Housing and Hospitality Services. All staff and faculty are welcome to attend.
Learn to Meditate Three-Part Series – July 11, 18, & 25, 2016 @ 12-1pm (Location: Point Grey)
The three-part Learn to Meditate series is back by popular demand for summer 2016! Wendy Quan will provide an introduction and basic concepts of meditation and mindfulness techniques. This three-session course, tuned for the working environment, is designed for those both new and experienced in the world of mindfulness meditation.
For $35, you can learn to cultivate personal resilience, learn techniques to reduce and manage stress, and gain confidence to practice meditation and mindfulness. For more information and to register, click here.
Not Myself Today Info Session – July 12, 2016 @ 12-1pm (Location: Point Grey)
Not Myself Today is a campaign focusing on helping workplaces achieve better understanding of mental health and reduce stigma. As part of Thrive 2016, the Not Myself Today campaign will be implemented within numerous departments for the second year. UBC departments can easily take part in the campaign during Thrive week (Oct 31 – Nov 4) using tools and resources to educate their staff and faculty.
Join us to learn about the campaign and how your department can get involved, discover support tools and resources, and learn about mental health. For more information and to register, click here.
Ergo Your Office – July 27, 2016 @ 12-1pm (Location: Point Grey)
Optimize your computer work environment to improve comfort and reduce the risk of injury. This one-hour tutorial combines a presentation and 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. For more information and to register, click here.
Eldercare 101 – July 27, 2016 @ 12-1pm (Location: Point Grey)
Join Home-to-Home, a seniors advisory and assistance business, in this one-hour session on eldercare planning and management. Participants will learn how to develop eldercare plans related to housing, how to avoid crisis situations, access resources, budgeting, legal considerations, and gain a greater awareness of eldercare options and resources. For more information and to register, click here.
Posted in Events, Healthy UBC Initiatives, Mental Health, Physical Health | Tagged Diet, Eldercare, Ergonomics, gluten-free, Learn to Meditate, Meditation, mental health, Not Myself today, Nutrition, stretching, Support, workouts, workplace | Leave a response
By Miranda Massie on May 3, 2016
Fitting in Fitness is a health series for staff and faculty that shares tips and suggestions on how to increase physical activity.
May marks the David Suzuki Foundation 30X30 Nature Challenge that encourages Canadians to spend 30 minutes in nature every day for 30 days. “Time spent in nature makes us happier, healthier and less stressed. It increases creativity and lowers risk of heart attacks. It even makes us nicer, more empathetic humans, with more meaningful relationships and increased community involvement.”
Take advantage of these great tips and resources for fitting in fitness outside this month!
Think your neighbourhood park is just for kids? Think again! Try these easy bodyweight exercises that can be done outdoors.
Race Training Basics (Infographic)
Use this fun and easy to follow infographic to help get you on the right track to racing success!
Includes tips for hosting a walking meeting, walking maps and trail routes.
This 10-minute Fit and Flexible yoga workout is designed to be mobile friendly. Click here for a list of free mobile friendly workout videos.
Or, download the Vancouver Trees app and infuse some education into your next walk.
Check out some of our past features and find your passion outdoors this season:
By Miranda Massie on February 3, 2016
Fitting in Fitness is a series for staff and faculty that shares tips and hints on how to increase physical activity levels.
Here are Courtney’s tips for February!
For more of Courtney’s physical activity tips, visit our Fitting in Fitness at UBC page. Keep moving!
To keep informed with these physical activity boosters and additional health and wellbeing offerings, become a UBC Health Contact.
Courtney Chan is a fourth-year kinesiology student at the University of British Columbia. When not studying or working at UBC’s Doug Mitchell Thunderbird Sports Centre. Courtney enjoys running and curling, and has a secret passion for line dancing. To her, the most important part of fitness is feeling good about yourself and having fun!