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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 here's a few extra-special events we have planned throughout Move UBC month to get you motivated!   

 

Move UBC Virtual Kick-Offs:  Feb. 1, celebrate the start of Move UBC month by joining Kick-Off events at UBC-V & UBC-O! At UBC-V, join the Move U Crew and partners from 12:30-2 pm at MacInnes Field to try out the new hopscotch with challenges, prizes, and music! At UBC-O, join the Glow Run/Walk outside the Hangar Fitness Center at 6 pm.

Move UBC Challenge: The month of Feb., join us in a 28-day challenge that encourages you to explore and reflect on various aspects of physical activity and wellbeing while uncovering ways to fit movement into your day. Learn more

Active Wear Wednesdays: Every Wednesday in Feb. is Wear Your Active Wear Day! Wear your active wear on Wednesdays and get free admission to a fitness class hosted at 1 pm. At UBC-O, get complimentary access to all group fitness classes!

Research Roundtable: Physical Activity & Climate Action: Feb. 18 at 12 pm, celebrate Move UBC and Climate Emergency Week at this year’s research roundtable discussing the intersections of physical activity, climate action, and social justice. Learn about current research and discuss how we can action this research on our campus. Register here 

Movement Break Challenge: This new challenge is a fun and inclusive way to bring movement into your own life and those around you! Starting Feb. 1, take a movement break or initiate one for your class, meeting, group, or family and enter in the draw to win a prize! The more people who participate, the greater chances of winning! Learn more at UBC-V and UBC-O

Walk for Joy: Formerly known as Walkabout, this team-based walking challenge runs from Jan. 31 to Apr. 3. Lace up your sneakers, put together a team, and get walking! This initiative is open to all UBC students, staff, faculty, and community members. Learn more

Cha Cha Slide: How low can you go, UBC? Join us Feb. 28 at 11:50 am at Martha Piper Plaza as we celebrate the end of Move UBC month with a dance to the iconic Cha Cha Slide! This outdoor movement break is a great way to break up your day and release some energy! No dance experience is required! Learn more

Move UBC Motivation Wall: What moves you to be more active? Share your Move UBC goal, a motivating message, or a tip for squeezing activity into each day on the Move UBC Motivation Wall.

 

 

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 from home 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 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! 

Mid-meeting movement breaks 

Asynchronous classes and meetings can all add up to hours a day sitting, 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. While we need to stay responsive to Provincial Health Orders to protect our community, there are still lots of ways you can make being active a fun "group" activity. With tons of virtual and outdoor programming happening (at UBC and beyond), why not sign up for a virtual or outdoor group fitness class with friends? You're more likely to keep it up if you've made a commitment together! 

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 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! 

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    References

    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_201....

    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-o....

    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-liv....

    We all have a hand in shaping campus environments that support health, wellbeing, and sustainability. By championing wellbeing, we can build stronger and more inclusive communities at UBC and beyond.