Fitting in Fitness: Rethinking your New Year resolutions

Set yourself up for success this year by rethinking the way you approach your fitness goals. Discover great tips and tricks for staying on track, feeling confident and building lasting habits.

Here are some tips to get you started:

Minimize your activation energy to exercise

Activation energy, according to Shawn Achor, New York Times best selling author of The Happiness Advantage, is the amount of energy needed to start a new habit. The lower you make your activation energy, the more likely you are to engage in an activity. If you are trying to increase your chances of working out, lower your activation energy by placing your workout outfit and shoes by your bed the night before or placing your workout equipment in a safe and easy to access area near your desk.

Use triggers to incorporate exercise into your work routine

If you were not working remotely before, it’s likely you had triggers that caused you to naturally exercise. For example, when your Outlook alert went off for a meeting, you walked to a different room or building. If you are now working from home, you may not have these triggers that cause you to exercise as a part of your day, however you can set up your own triggers. Triggers such as the end of a Zoom meeting or getting up to get a drink can be used to do an exercise or stretch of your choice.

Invest in Social Connection

According to Gretchen Rubin, New York Times best selling author of The Four Tendencies, some personality types are more likely to complete an activity if they have accountability to a person or group. If you enjoy social connection and exercising in a virtual team environment, register for the annual UBC Walk for Joy. This nine-week step challenge is a great way to stay active, motivated and accountable.

Practice posture-friendly exercises

Many of us are working from home and don’t have an ergonomic setup. Therefore, it’s important to prevent back pain. Your core muscles form a “corset” that supports your spine. Try some simple moves* such as:

• The plank – whether done on your knees or full-length – to strengthen your core and fend off back pain.
• Hamstring stretches are likewise important for preventing lower back pain and maintaining good posture. To relieve tight hamstrings, sit at the edge of your chair with one leg extended forward and your heel resting on the ground. Be sure your knee is slightly bent, hinge forward at the hip until you feel a stretch in the back of your leg and hold for 15 to 30 seconds. Repeat on the other side.

*Consult a fitness professional before trying any new exercises

Try low or no cost

It can be easy to pass on a fitness activity, especially if it comes with a price tag. But with the number of free apps, YouTube videos and open-sourced fitness classes available, there are countless low and no cost ways to stay active. Visit UBC Recreation Get Active at Home page to join free virtual fitness classes. Try exploring this list of 18 YouTube Channels to Get in Shape (Goodful by Buzzfeed), or read up on the best free fitness apps out there:

• 7 workout and fitness apps for tracking and planning (TheSportsEdit)
• 8 fitness apps that can help you get in shape — and what they're best for (Business Insider)