Twas the night before FITmas and all through UBC, all the students are resting from their final anxieties. The textbooks and laptops were put away with care, in hopes that that good grades would soon be there.
Ah! Now what is that noise I hear? Could it possibly be those festive deer? As I listen closer, I finally knew! It was the holiday song of the Move U Crew! Now listen close and listen well, to the recommendations to ensure you live well!
1. Set your Health as a Number One Priority
♫ On the first day of FITmas the Move U Crew recommended me… to set my physical and mental health as my first priority!
When we are busy or overwhelmed, we often push our needs aside. In order to be a good person to others, you need to be healthy first.
2. Make Time for Two Strength Activities a Week
♫ On the second day of FITmas the Move U Crew recommended me… to participate in two bouts of strengthening activities per week!
According to the new Canadian 24-Hour Movement Guidelines, it is recommended that Canadians aged 18-64 get at least two bouts of strengthening activities every week. You don’t need a gym to stay fit—check out these no equipment exercises!
3. Include Omega-3 and Vitamin D-3 in your Diet
♫ On the third day of FITmas the Move U Crew recommended me… to include Omega-3 and Vitamin D3 in my diet!
Studies suggest that Omega-3 and Vitamin D3 supplements may decrease the risk of heart disease, cancer, and depression. As always, refer to your doctor if you have questions!
4. Include all Four Food Groups
♫ On the fourth day of FITmas the Move U Crew recommended me… to include all four major food groups in my diet!
The Canada Food Guide divide food into four categories: fruits, veggies, whole grains, and protein foods. Make sure you get 50% fruits & veggies, 25% whole grains, and 25% protein foods!
5. Make Time for Five Minutes of Mindfulness
♫ On the fifth day of FITmas the Move U Crew recommended me… to give five minutes of mindfulness!
Mindfulness is the ability to be present and aware of your surroundings and feelings. Try this 5 minute meditation on YouTube!
6. Stay with your Safe Six
♫ On the sixth day of FITmas the Move U Crew recommended me… to stay to my safe six to limit the spread of COVID-19
Limiting your physical interactions is one of the best ways to curb the spread of COVID-19 to keep everyone safe. Make sure to stay up to date on your regions restrictions and recommendations.
7. Understand the Seven Essential Nutrients
♫ On the seventh day of FITmas the Move U Crew recommended me… to understand the seven essential nutrients! ♫
Food and beverages are made up of seven building blocks: carbohydrates, fats, proteins, minerals, vitamins, dietary fibre, and water. Each is critical to health—learn about them here!
8. Aim for Eight Hours of Sleep
♫ On the eighth day of FITmas the Move U Crew recommended me… to schedule around eight hours of sleep every night ♫
The Canadian 24-Hour Movement Guidelines recommend that Canadians aged 18-64 get 7-9 hours of sleep every night! Sweet dreams!
9. Dance the COVID-19 Blues Away for Nine Minutes
♫ On the ninth day of FITmas the Move U Crew recommended me… to spend nine minutes dancing the COVID-19 blues away! ♫
If COVID-19 is bringing you down, a dance break can lighten up your day. Try a nine minute dance break—that’s 2-3 songs!
10. Make time for a Ten Minute Movement Break
♫ On the tenth day of FITmas the Move U Crew recommended me… to make time for a ten minute movement break everyday! ♫
If you are tight for time, a ten minute movement break is a great way break up your sedentary time. Did you know the Move U Crew hosts Live Movement breaks on Instagram (@UBCREC) every Thursday at 2pm?
11. Get Ready for Bed Around 11 pm
♫ On the eleventh day of FITmas the Move U Crew recommended me… to start getting ready for bed around 11pm! ♫
Getting ready for bed around 11 pm allows for lots of time to practice healthy sleep hygiene habits. Not sure what sleep hygiene is, check it out here!
12. Take Twelve Minutes to Call Someone you Care About
♫ On the Twelfth day of FITmas the Move U Crew recommended me… to call a loved one or a close friend! ♫
Finally, during the challenging times of COVID-19, it is now more important than ever to connect with important people around you. Ring up the phone right now—it only needs to take twelve minutes!
So enjoy that skit which we hope will keep you fit. With a wink in our eye and a twist of our head, “Oh my goodness, I better get off to bed”! A very happy holidays from us at UBC Recreation and the Move U Crew.
Looking for more ways to get active while at home? Be sure to check out our Active At Home resource page for FREE recourses from live movement breaks, live and recorded fitness classes, and monthly challenges with chances to win some prizes!