Fitting in fitness: No gym? No problem!

Physical activity is scientifically proven to decrease anxiety, depression and stress as well as increase your sense of self-worth, confidence, and emotional stability¹.

During these times when you aren’t able to get to your favourite gyms or studios, it’s important to fit exercise into your daily routine. Currently, there are a number of opportunities to access at-home, top-tier, fitness programs for low or no cost!

Easy ways to stay physically healthy from the comfort of your own home

3. Workout circuits: Workout circuits do not require gym equipment. You can improvise with household items such as milk cartons or bags of rice.
   • UBC Recreations “Get Active at Home”: Join members from the UBC Recreation team as they provide free live-at-home movement sessions. Movement Breaks happen on their Instagram page every Tuesday at 2pm and Thursday at 11 am. They also offer FREE virtual fitness classes- access the schedule here and sign up today!
   • LIFT Fitness App: This app, part of your Employee and Family Assistance Program with UBC, gives you access to personalized workout programs certified by experts to help you reach your fitness goals. To access it, register online (note: use “University of British Columbia” as the organization), then download the app on your phone.
4. Yoga: Yoga is a great workout-from-home option. Not only does it have immense health benefits, but it can be practiced anywhere in the home where there is a flat surface- all you need is a mat or a blanket!
   • UBC Recreation: “Get Active at Home” website features a number of free yoga sessions. They are also offering free “healing centered yoga” that is open to everyone but specifically targets to survivors of sexual and gender-based violence/harm/harassment. You can view the full schedule here.
5. Dance it out: The physical and mental health benefits that come from dancing are plentiful. Take a 10-minute break during your work-day to have a dance session – it will help release tension and leave you feeling energized. Check out the UBC Recreation Virtual Fitness class schedule to see when the next dance class is!

Can I exercise if I am sick?

Doctors from the Mayo Clinic suggest that if you have symptoms “above the neck” (runny nose, sneezing, or sore throat) you are okay to exercise². If you have symptoms “below the neck” (shallow breathing, cough, or upset stomach) or a fever, it is best to let your body rest and recover before exercising². As you begin to recover, gradually return to exercise.

References:

1. https://www.healthlinkbc.ca/physical-activity/mental-and-emotional-benefits
2. https://newsnetwork.mayoclinic.org/discussion/covid-19-exercise-when-ill-whats-okay-and-whats-not/