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 Kick-Offs: Feb. 1 celebrate the start of Move UBC month with Move UBC Recess at UBC Vancouver MacInnes Field for a drop-in-style event from 12-2 pm and the Glow Run/Walk with Rec at UBC Okanagan at 6 pm.
Active Wear Wednesdays: Every Wednesday in February, share a photo of yourself wearing active wear on your IG story, tag @ubcrec + @ubcwellbeing, and use hashtags #activewearwednesday + #moveubc to be entered to win a Fit Bit! Learn more.
Research Roundtable: Feb. 23 from 9-11 am, attend this year’s research roundtable bringing together researchers, practitioners and community members to discuss anti-racism and lateral allyship in physical activity and sport. Register here.
Movement Break Challenge at UBCO: Starting Feb. 1, take a movement break or initiate one for your class, meeting, or group and be entered to win a prize! The more people in your group who participate, the greater the chance of winning! Learn more.
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, faculty, staff and community members. Learn more.
Cha Cha Slide at UBCV: Feb. 28 at 12:20 pm at Martha Piper Plaza celebrate an amazing 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! No dance experience is required! Learn more.
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.
Creating an environment that supports physical activity is a collaborative process. Here are a few campus partners who help get UBC moving more!
Student Resources
UBC Staff and Faculty 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_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....