Make your Move
Small changes can make a big impact and moving more can reduce health issues and stress, increase productivity, and contribute to our overall psychological wellbeing. Plus, exercise can be enjoyable especially when combined with social activities! By starting small and setting reasonable goals, you can ensure that movement becomes part of your daily routine.
Find Ways to Move That Work for You
Take Advantage of Technology
- Find wearable technology that suits your needs
- Set daily reminders to get moving
- Use apps like the Nike+, Carrot Rewards, and Walk10Blocks to have others cheer you on as you crush your fitness goals
Make It Social
The best way to begin reducing your sitting time is to think of physical activity less as one dedicated chunk of your day, and more as small, frequent breaks. This means:
- Join an Intramural team at either the Vancouver or Okanagan campus
- Get some friends together and sign up for a group fitness activity, such as UBC Recreation (Vancouver) fitness classes or Okanagan campus group fitness.
- Invite a friend or colleague to join you for a walking break or meeting!
Turn a Day-to-Day Task into Physical Activity
- Break up prolonged periods of sitting with some of these quick exercise ideas from the Washington Post.
- Get off the bus a few stops early, or park further away from class or work and walk the rest of the way.
- Carry a smaller water bottle or use a glass, in order to stand up more frequently to refill it
- Try studying at an active workstation or treadmill desk
Actively Explore on Campus
There are plenty of ways to be physically activity on and off campus for little or no cost. And the good news is that these can be incorporated into your busy day!
- Join the Walkabout Program
- Take a break from your chair and walk through the Nitobe Garden
- Rock climb at The Aviary at the AMS Nest
- Grab a walking buddy and explore Pacific Spirit Regional Park
- Take office hours outside with ProfWalks and walking meetings
- Trek the Main Mall Trail, Tower Beach Trail or the Wreck Beach Trail
- Swim at the UBC Aquatic Centre
- Squeeze in a lunch workout with instructional classes at UBC REC
- Stroll through the Museum of Anthropology for some active learning
Other On-Campus Resources
Consider checking out these program providers on campus
UBC Faculty and Staff Resources
Biswas, A., Oh, P. I., Faulkner, G. E., Bajaj, R. R., Silver, M. A., Mitchell, M. S., & Alter, D. A. (2015). Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis. Annals of internal medicine, 162(2), 123-132.
ParticipACTION (n.d.). https://www.participaction.com
The University of British Columbia (2017). UBC Action Framework to Increase Physical Activity and Reduce Sedentary Behaviour. Retrieved from https://wellbeing.sites.olt.ubc.ca/files/2016/10/PA_Action_Framework_2017.pdf.
Berkowitz, B. & Clark, P. (2014, Jan 20). The health hazards of sitting. The Washington Post. Retrieved from https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/?noredirect=on&tid=a_inl_manual.
The Washington Post (2011, Sept 6). A workout at work? The Washington Post. Retrieved from https://www.washingtonpost.com/graphics/health/workout-at-work/.
Public Health Agency of Canada (2018). Let’s get moving: A common vision for increasing physical activity and reducing sedentary behaviour in Canada. Retrieved from https://www.canada.ca/en/public-health/services/publications/healthy-living/lets-get-moving.html#cu.