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:
- UBCO Recreation Recorded Classes – YouTube Channel
- UBC-V Recreation Recorded Classes – YouTube Channel
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!