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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 empowering and motivating to them.

Exercise can help boost our physical, mental, and social wellbeing—plus, it can be fun! 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-Off Walk:  February 1, celebrate the start of Move UBC by joining the Virtual Kick-Off Walk in partnership with Walk for Joy. Share a photo or video of your walk on instagram and you'll be entered to win prizes! 

Move UBC ClassPass discount: Stuck in a rut with your current movement routine? Now's the perfect time to try something new with a discounted ClassPass for faculty, staff, and students. The first 500 students to sign up will get a free 15 credit plan!   Learn More

Active Wear Wednesdays: Who are we kidding, every day is Active Wear Wednesday these days! But to motivate you to put those yoga pants and sneakers to good use, we've got some freebies and discounts available throughout Move UBC month! Learn More

Three Minute Thesis Physical Activity Heat: Feb 19, learn more about the amazing research UBC grad students are doing in the field of physical activity—in just 3 minutes! 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. 

Walk for Joy: Formerly known as Walkabout, this team-based walking challenge kicks off Feb 1-April 4. Lace up your sneakers, put together a team, and get walking! Register Now. 

Decolonizing Physical Activity and Sport: Feb 26, Move UBC, the School of Kinesiology, the UBC Learning Circle, UBC Recreation and UBC Wellbeing are hosting a panel to bring awareness to how physical activity and sport can be decolonized Learn More

 

 

 

Make Each Day Active

Canada's 24-Hour Movement Guidelines suggests 150 minutes of moderate to vigorous exercise each day to maintain good physical health; that's just 20 minutes each day!

But sometimes 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. 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: 

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! 

Virtual Commute

You may not have realized just how much movement your daily commute to class or the office added to your day! So 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 (and socially distanced)

Social connection and physical activity are both important for your wellbeing. While current Provincial Health Orders to protect our community from the spread of COVID-19 ask that we observe social and physical distancing, there are still lots of ways you can make being active a fun "group" activity. With tons of virtual programming happening (at UBC and beyond), why not sign up for a virtual 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 recommends no more than three hours of recreational screen time each 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 an "appointment" to move more

You're probably used to walking between classes, cycling to meetings, or at least getting up and moving throughout the day. Working and learning from home can mean you're missing out on this light physical activity, so you may have to make more of an effort to incorporate it into your new routine. You'd never miss an appointment with a friend, faculty, or colleague without a good reason, so do the same for yourself. Schedule time in your calendar to take a break and move around. This might be as simple as blocking 10-15 minutes in between meetings in your schedule to ensure you have time to move your body. If you're a faculty member holding an online class, be sure to leave time at the end of class for students to get up and stretch before their next class. 

 

 

Remember, movement is very individual and the right amount and intensity varies 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.