Virtual Activities

Welcome to the virtual options for Staff & Faculty Sports Day. Tune in from anywhere and at any time. Participate in any of the activities below and then share with us how you did!

Each activity will require a different form of submission to track your completion.

Schedule of Activities

Plan your week out by viewing the schedule below. Click on the synchronous activity to access the link. Descriptions of each activity can be found below the schedule.  

Monday Tuesday Wednesday Thursday Friday
12:00PM – Get Your Sweat On  

12:00PM – Move U, Move More 

10:00AM – Move U, Move More – Ergo  Your Posture

12:00PM – Move U, Move More 

12:00PM – Get Your Sweat On – Flow Yoga

      12:00PM – Walk, Roll, Run Submission Due 

4:30PM – Closing Ceremonies

 

Synchronous Activities

Get Your Sweat On 

Type of Activity: physical 
Physical Intensity: moderate to vigorous 
Time to complete: 30 minutes 

Join us for a 30 min. Virtual fitness/yoga class over zoom facilitated by an instructor from UBC Recreation and get your sweat on from anywhere!

Equipment Required  

  • Clothing to sweat in 
  • Water bottle 
  • Exercise mat (optional) 

Submission 

Answer the following reflection questions: How did you feel after the virtual session? Do you feel more or less energized? Is this something you would incorporate into your day? 

Move U, Move More  

Type of Activity: physical 
Physical Intensity: low 
Time to complete: 10 minutes 

Participate in a live Movement Break with the UBC Move U Crew. There will be different offerings each day to accommodate all schedules, and a special session on Wednesday by UBC HR highlighting office ergonomics. Each break will consist of a mixture of stretches and light exercises to help break up your work day. 

Equipment Required  

  • Computer or phone to access the Zoom meeting room  
  • Space to move comfortably  

If you would like to incorporate movement breaks in to your classes, conferences or meetings, visit here to contact the Move U Crew for more details! For more resources on Office Ergonomics, visit here. If you enjoyed the Ergo your Posture session, you can sign up to receive the calendar invite for the weekly Wednesday 10am sessions here

Submission 

Submit a photo of you completing a stretch during the movement break. 


Asynchronous Activities 

Walk, Run, Roll 

Type of Activity: physical
Physical Intensity: low
Time to complete: Monday – Wednesday (May 2-4) 

Did you know the Faculty of Education hosts an annual walking challenge called Walk for Joy? Try out the fun for a few days by tracking your steps over the course of three days. Using a step tracker on pedometers, fit bits, step counting apps on your phone, etc, submit your total number of steps for the week for your entire team while you walk, roll or run through your daily life activities. You can also translate participation in other physical activities into steps using our step equivalents chart. 

For individuals who are in wheelchairs or other wheeled yet human powered devices we will be using this conversion chart for distance rolled to steps. https://stepchallenge2011.files.wordpress.com/2011/09/converting-wheelchair-odometer-distance-to-steps1.pdf 

Step Equivalents Chart https://walkforjoy.educ.ubc.ca/wellness-info/step-equivalents-of-various-physical-activities/  

UBC Okanagan Campus Trails https://campushealth.ok.ubc.ca/voice-action-groups/environment-built-and-natural/ 

UBC Vancouver Walking Programs https://recreation.ubc.ca/get-moving/walking/ 

Please note this activity will be used as a tie breaker for competitive teams at the in-person event at UBC-Vancouver. 

Submission 

Submit your team’s total number of steps (actual + conversion steps) from May 2-4 .  

Mind-Body Connect 

Type of Activity: physical
Physical Intensity: low
Time to complete: 20-30 minutes 

Try out a virtual Tai Chi or Yoga class on your own time. Have one team member complete a pre-recorded or virtual live Tai Chi or Yoga class. 

Equipment Required:  

  • Space to do Tai Chi or Yoga   
  • Clothing you can be active in 

Class Links 

Enjoyed these classes? Find more at: 

Submission 

Answer the following reflection questions: How did you feel after completing the yoga or tai chi class? Is this an activity you might incorporate into your movement routine? 

S.M.A.R.T. Goal Setting 

Type of Activity: mental 
Physical Intensity: low 
Time to complete: 20-30 minutes 

Did you know adults ages 18-64 should aim to complete the following: 

  • 7-9 hours of good quality sleep with consistent bed and wake-up times 
  • No more than 3 hours of recreational screen time 
  • Break up long periods of sitting as often as possible 
  • Several hours of light physical activities, including standing 
  • Muscle strengthening activities using major muscle groups at least twice a week 
  • 150 min. of moderate to vigorous physical activities per week 

Review the 24-hour Movement Guidelines and set some S.M.A.R.T physical activity goals as an individual or with a team. If you want to learn more about how to set-up S.M.A.R.T goal visit: https://www.smartsheet.com/blog/essential-guide-writing-smart-goals  

Equipment Required: n/a 

Submission 

Using the template, share your general movement goal with us. 

Nourish Together 

Type of Activity: social 
Physical Intensity: low 
Time to complete: 20-30 minutes 

Share a healthy lunch with your Sports Day team via Zoom! Please be mindful that some team members may be observing Ramadan. We encourage you to still connect over a social hour without food or drink. Visit one of the following links and share a piece of information you learned about food resources on campus:  

Equipment Required: n/a 

Submission 

Submit a photo of you and your colleagues sharing a healthy lunch together! 

Movement Challenge 

Type of Activity: physical 
Physical Intensity: moderate to vigorous 
Time to complete: 10 minutes 

Using the chart below, complete the exercises that spell out your name! If you do not feel comfortable with an exercise, feel free to choose a different one or adjust how many repetitions.  

Equipment Required  

  • Clothing to move in 
  • Exercise mat (optional) 

Submission 

Answer the following reflection questions: What was your favourite exercise that you did when spelling out your name? 

Social Connection 

Type of Activity: social 
Physical Intensity: low 
Time to complete: 20-30 minutes 

Connect with a friend or colleague (in-person or virtually) and snap a photo! Choose one or all of the following prompts to discuss: 

  • What is your greatest achievement? 
  • Describe your perfect day. 
  • If you had your own talk show, who would be your first three guests? 

Equipment Required: n/a 

Submission 

Submit a photo together with a friend or colleague of yours!