Banner reads "MAKE YOUR MOVE: FIT PHYSICAL ACTIVITY INTO YOUR DAY" with doodles of individuals stretching

Make your Move

Move UBC is all about exploring ways to move that work for you. While the amount, intensity, and frequency of physical activity is individual to each person, Move UBC invites all students, faculty, and staff to explore ways to move that feel comfortable, empowering, and motivating to them.

Movement can help boost our physical, mental, and social wellbeing—plus, it can be fun and good for the planet! Start small and set reasonable goals to help make movement part of your day! 

Here are a few ways you can explore moving more throughout Move UBC and beyond!  


Featured Move UBC Events

There are lots of ways to move at UBC year-round, but discover special events we have planned throughout Move UBC month to get you motivated!   

Events on UBC Vancouver campus

Events on UBC Okanagan campus

 

 

Make Each Day Active

Canada's 24-Hour Movement Guidelines recommend moving more, reducing sedentary behaviour, and getting 7-9 hours of good quality sleep per night to support your health each day. 

But sometimes it can be tough to find the time and motivation to fit activity into each day, especially when working and learning has many of us tied to our computers. You might think "just one more email" or "I'll just check Instagram before I go" and before you know it, you've been sitting for three hours straight. 

When it comes to movement, it all adds up and every step, squat, and stretch counts. If you don't have the time, opportunity, or ability to commit to a vigorous exercise routine, look for opportunities for small but meaningful moments to move throughout the day. Routine rituals in your daily life count towards a healthy 24 hours, including walks/rolls to the bus, gardening, taking the stairs, and household chores. Breaking up bouts of sedentary behaviour is key to keeping yourself healthy! 

Having a tough time thinking of ways to fit fitness into your day? Here are a few things to try: 

Move for the planet

If active transportation is an option for you, there are many alternatives to choose from to help add movement to your day during your commute or for running errands. Try taking transit, biking, rolling, or walking to school, work or anywhere to add bouts of physical activity to your day. Not only does active transportation support your mental and physical health, but it also helps reduce emissions and contribute to a healthier planet. Learn more about tips for travelling sustainably here.

Virtual commute

You may not have realized just how much movement your daily commute to class or the office added to your day! When learning or working remotely, why not try a virtual commute? Set your alarm for the time you'd normally wake up to get to UBC, and use the time you'd usually spend commuting to squeeze in some steps or stretches. You may even find the early morning activity boosts your creativity and productivity! Check out Move U Crew led stretches here..

Mid-meeting movement breaks 

Classes and meetings can all add up to hours a day of sedentary behaviour, so it's important to make sure you make time to move more, even during meetings and classes. This can be as simple as taking time to stretch or stand, or for some expert advice, invite the Move U Crew to pop into your meeting for a 5-10 minute movement break! If you are leading an online meeting or class, invite your staff or students to turn off their cameras and give their bodies a stretch or a shake when they need it.

Make it social 

Social connection and physical activity are both important for your wellbeing. There are lots of ways you can make being active a fun "group" activity. With tons of in-person and virtual programming happening (at UBC and beyond), why not sign up for a group fitness class with a friend? You're more likely to keep it up if you've made a commitment together! Check out classes and events here.

Break up bouts of sedentary behaviour with active moments

The Canadian 24-Hour Movement Guidelines recommend adding different types of movement to your day. Look for ways to break up bouts of sedentary behaviour with diverse active moments. Dying to watch just one more episode on Netflix? Try doing low impact exercises throughout, such as stretching and holding poses, increasing intensity as you see fit. You'll be surprised by how easy it is to find ways to incorporate movement into these moments. 

Make your meetings mobile: 

If you're all Zoomed out, you're not alone! For a check-in or meeting where you don't need to be at a computer, lace up your running shoes, grab your headphones and give your colleague a call while you both take a stroll. A walk 'n talk meeting hits a wellbeing trifecta: physical activity + social connection + nature can all add up to a better mood and reduced stress! 

 

Remember, movement is very individual and the right amount and intensity vary for everyone. It's great to try something new, but listen to your body and engage in physical activity that is comfortable, motivating, and empowering for you as an individual. This will look and feel different for everyone! 

Inclusive Recreation 

UBC Recreation is committed to providing an inclusive, accessible, and respectful experience for all of its patrons, volunteers, and staff. Learn more.

 

 

 

UBC Wellbeing

2260 West Mall
Vancouver, BC Canada
E-mail ubc.wellbeing@ubc.ca
Follow us on Instagram @‌ubcwellbeing

We acknowledge that UBC’s two main campuses are situated within the ancestral and unceded territory of the Musqueam people, and in the traditional, ancestral, unceded territory of the Syilx Okanagan Nation and their peoples.

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