Written by: Hanna Kim
With a change in daily routines, it’s important to remind yourself to move more often while studying or working from home. Taking online classes can make it challenging to stay active. The best way to reduce your time sitting down is by incorporating frequent breaks. According to the Canadian Society for Exercise Physiology (CSEP), the new Canadian 24-Hour Movement Guidelines for adults aged 16-64 years recommends the integration of three movement behaviours over a 24-hour day. The guideline includes physical activity, sedentary behaviour, and sleep. A great way to encourage these behaviour movements is to check in with yourself to see if you’ve integrated all three behaviours throughout the day.
Physical activity: Adults from ages 18-64 years should engage in at least 150 minutes of moderate to vigorous exercise per week. Some examples include brisk walking and/or jogging and including several hours of light physical activities such as standing. Muscle strengthening exercises should be done at least twice a week.
Sedentary behaviour: Limit and reduce sedentary time to 8 hours or less. If you’re studying, break up long periods of sitting as often as possible.
Sleep: For those aged 18-64 years, aim for 7-9 hours of quality sleep every night and keep a consistent bedtime schedule.
Some level of activity is better than none and progressing towards any of these guideline targets will result in greater health benefits. A benefit of many classes now being online is that you have the flexibility to move around at your convenience. For your next online lecture, try some of these helpful tips to help you move more:
Schedule short breaks and stand up! Sounds pretty simple, right? Make sure you take plenty of breaks to stretch, drink water, and move. For example, set a timer every 25-30 minutes to get up and walk around your home. This will stimulate blood flow to your legs.
Schedule a break outside (if you are able to). Go for a walk outdoors. Getting some fresh air is one of the easiest ways to clear your mind and ensure you don’t burn out.
Make your own ‘stand-up’ desk. Similar to tip #1, try making your own stand up desk. Get creative! I like to stack a few textbooks underneath my computer to make it eye-level. I know you have those big textbooks lying around somewhere!
Try desk exercises. Yes, desk exercises are a new thing! Turn off your camera if you are allowed to and try calf raises, tricep dips from your chair, and desk push-ups (make sure you’re still paying attention to your lecture though).
Join an online workout class with a friend. Working out is always more exciting with a friend.
Posture checks. Pay attention to your posture. If you are noticing any slouching, brace your core, bring your shoulders back, and lengthen your spine.
Remember, small changes can make a big impact so celebrate your successes no matter how small. Need more ideas on how to stay active? Check out the UBC Recreation website for more resources.
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Source:
Canadian 24-Hour Movement Guidelines. 2020. Retrieved from: https://csepguidelines.ca/wp-content/uploads/2020/10/24HMovementGuidelines-Adults18-64-2020-ENG.pdf
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