Why Move More?
Working in classrooms, labs, and offices, attending meetings, and using computers all equal less time on our feet and more time sitting.
In fact, the average Canadian adult spends 50-70% of their day sitting—and all that sitting is an independent risk factor for many chronic conditions, including cardiovascular disease, some forms of cancer, and type 2 diabetes.
The good news is, small changes can have a big impact when it comes to reducing sedentary behaviour and increasing physical activity. Breaking up bouts of inactivity with movement throughout the day is key to getting the “sitting disease,” under control and achieving and maintaining good health. You don’t need to run a marathon or do the Grouse Grind to reap the benefits of moving more (although kudos if you do!).
UBC is working to create environments where movement is supported and celebrated for all our community members. We want to help you:
- Move More—regularly, and throughout the day.
- Move Well—in ways that are comfortable, empowering and motivating to you.
- Keep Moving—let Move UBC be an opportunity to explore physical activity and how it fits into your life year-round!
Benefits of Moving More
Being physically active can often fall to the bottom of your to-do list, and it can be especially hard to find the time and motivation to exercise during busy or stressful times. But physical activity—even in small doses—can actually help you live, work, and learn your best.
The best way to reduce your time sitting is to commit to frequent and short movement breaks. Active breaks, impromptu dance parties, standing during a meeting, and desk exercises are all great ways to add a little bit of movement into your day!
Benefits of moving more include:
Move More, Learn More
Pencils? Check. Laptop? Check. Sneakers? Check.
Make movement part of your work or study routine—it can improve learning, concentration, and memory, and can also increase your creativity and productivity.
Move More, Stress Less
Physical activity helps relieve stress
Just 150 minutes of moderate to vigorous physical activity each week can help boost your mood, improve self-esteem, and decrease stress, anxiety, and depression.
Learn about research happening in the Fitness, Aging and Stress Lab.
Move Well, Sleep Well
Work up a sweat for better rest
Exercise can help you sleep soundly and wake up refreshed. Regulated sleep patterns and better rest are also linked with fostering and maintaining mental health.
Move Well, Heal Well
Let movement be like medicine
Regular, moderate exercise helps fight many chronic diseases, and boosts your immune system, helping you heal better. Physical activity is also linked to reduced incidence of illness and sick days needed.
Active Body, Healthy Mind
Support your mental health by moving more!
Even a small daily dose of physical activity can help you thrive. It can also lead to increased engagement and social activities, which also contribute to building mental health.
Learn more about Mind in Motion, an exercise intervention for students seeking mental health care on campus.
How Much do we Need to Move?
Physical activity looks different for everyone—how much, how hard, and how often is a very individual choice that is dependent on many different factors. Take it step-by-step and move in ways that feel good to you.
For most adults, the recommended amount of moderate to vigorous physical activity is 150 minutes per week, spread throughout each day in increments of more than 10 minutes. Taking active breaks throughout the day is a great way to fit physical activity into a busy day—any movement is better than none. Here are a few things you can try to get started: