Active Living

Being active is an important dimension of your health and wellness, and HCS' Health Promotion team is committed to providing the SFU community with opportunities, resources, and information related to active living. Use this page to discover the benefits of active living, how it relates to your overall health, and some of the opportunties and resources that are available to you on campus.

Benefits of Active Living | Fitting it in | Breaking barriers | Setting goals | Preventing injury | Fuelling your body | Staying Motivated | Ideas for active living

Benefits of Active Living

Helps increase relaxation and reduce stress
Boosts energy levels and self-esteem
Promotes a good night’s sleep
Prevents weight gain
Decreases blood pressure, blood cholesterol, and blood sugar levels
Fights depression, diabetes, heart disease and certain types of cancer
Improves posture and balance
Builds stronger muscles and bones

Fitting it in

It's hard to find time to get out and get active! Luckily, activity doesn’t need to occur in long, structured sessions – and it doesn’t need to occur at the gym! Similar positive health benefits are possible by accumulating 30 to 60 minutes of activity in short bouts throughout the day. With the ‘ultimate goal’ being 10,000 steps a day, have a look at how some of the activities we do in our day-to-day lives contribute to this goal!

Here are some examples of how you can ‘fit it in’:

Housework. 45 minutes of housework is equivalent to 3,366 steps.
Climbing stairs. 10 minutes of stair climbing is equivalent to 1,200 steps.
Wii. 20 minutes of moderate Wii intensity is equal to 1,250 steps.
Dancing. 60 minutes of dancing is equal to 7,194 steps.
Yoga. 40 minutes of yoga is equal to 2499 steps.

Breaking barriers to being active

Overcoming Fatigue
After a long day of classes and/or work, going for a work out may not be top on your priority list! However, did you know that physical activity actually increases your energy levels, reduces stress, helps you become more relaxed and enjoy a better night’s sleep? (PHAC, 2008).
Tips:

Try exercising in the morning or on your lunch hour instead of after work, it will increase your energy levels for the rest of the day
Make an exercise date with a friend to keep you motivated even on days when you are tired
Focus on the amazing feeling experienced after physical activity when you are debating skipping out because of fatigue

Overcoming a Busy Schedule
It’s important to remember that you can fit activity into your everyday routine, and ‘add it up’ over the day toward your goal (a ‘recommended’ goal is being active to the equivalent of 10,000 steps a day, or 30-60 minutes of activity). There are many ways to fit it in. Here are some suggestions:
Tips:

If you’re at work, hold a walking meeting instead of the ‘traditional’ sit-down meeting. In addition to fitting in some activity, the changed environment could certainly spawn some creative ideas and help to decrease stress.
Get off the bus a stop early and walk home, or park at the far end of the parking lot when you go to class, work, or shopping
Take the stairs instead of the elevator, whenever possible!
Register for a 50 minute class through SFU Recreation, and schedule in time at the beginning of the semester to go to this class.

Overcoming Poor Weather
With non-stop rain, cold weather, shorter days, and blinding fog, it can be hard to motivate yourself to go outside. The good news is, you don’t have to!
Tips:

Take advantage of SFU’s INDOOR Recreation facilities and programs.
If you prefer to stay at home, create an at-home work-out.
Bundle up and head out to our local mountains for some snow-filled activities, or visit an outdoor skating arena near you – great excuse for some après-activity hot chocolate

Setting Goals

The first step on your path to being regularly active is setting goals. Here are some top tips to keep in mind when setting SMART goals:

S – Specific – To help set an attainable goal, choose something specific to work towards. For example, instead of saying your goal is to become a better runner, narrow it down to a goal of running 5 km. Think about WHY you are choosing this goal and HOW you are going to work towards it. If you want to run 5km so you can participate in an upcoming race, try to run 2 times/week, increasing your distance every week by 500m until you get to 5km.

M – Measurable – Set a goal you can track of so that you can see your progress. Working with the running example, keep a journal of your run distances (you can measure online using our map tracker to see how many km and steps you are doing) and watch as that distance grows!

A – Achievable – Set goals that are realistic and attainable. While it is important to continuously challenge yourself, there is no point setting goals that are way out of reach as they will only cause frustration, stress and may even lead you to give up. Start with smaller goals and work your way up over time. For example, if you have never run before it is not realistic to expect yourself to run 5km in one week. Give yourself time, say 2 months, and set smaller goals along the way, such as adding 1km every two weeks to your running routine.

R – Relevant – You will be more likely stick with your goals if they integrate well into your existing lifestyle. Activities that require less equipment, less money, and less commuting may be most convenient. As a general rule of thumb, keep your activities close to where you live, work, or study. Try out the variety of programs and facilities offered at SFU Recreation, or link to your community’s off-campus resource guide (see below) to find activities close to home.

T – Time Specific - Set time frames for achieving your goal, leaving it open-ended puts you at risk for never completing it. For example, work towards an upcoming race in your community such as the 2011 Vancouver Sun Run. Focus on the process of working towards your goal, making sure more than anything that you are enjoying yourself along the way!

Preventing injury

Here are some simple tips to help you to prevent injuries during physical activity.

Listen to your body
It’s normal to have some muscle soreness if you’re not used to exercising or if you’re trying a new activity. This is different from pain. Pain can be your body's way of telling you that something is wrong. Pushing through pain or masking it with medication can lead to further injury. Deal with injuries early to prevent long-term problems. Visit SFU Physiotherapy to learn ways you can prevent injury, or if you are starting to notice any pain.

Progress gradually
Injuries can happen when you do much more activity than your body is used to. For example, say you usually walk briskly for 30 minutes, three times a week. If you suddenly start jogging for an hour every day, you can overload your body. Your body needs to get used to exercising for a longer time or against more resistance. Gradually increase how often, how hard and how long you are active for.

Diversify the activities you do —It's good for your body
Diversifying the activities you do is a great way to prevent injuries and vary your physical activity. You can do higher impact activities one day (e.g., jogging). The next day, you could try lower impact (e.g., walking, gardening) or non-weight-bearing activities (e.g., swimming and cycling).
Diversifying helps reduce some of the impact on your joints and allows you to use different muscles or to use the same muscles in a different way. Click here for more info on different types of activities (endurance, flexibility, strength) you could be trying.

Check out the condition and fit of your exercise equipment
Running in a worn out or badly fitting pair of shoes, cycling with a damaged helmet or snowboarding with bindings set incorrectly can lead to injuries. Make sure your equipment fits you properly. For example, cycling on a bike that is too small can cause knee problems.

Learn proper technique
Proper technique is a very important part of any activity. When you start a new activity, take a few lessons. Knowing what you are supposed to do will help you to get better at your activity, move more safely and prevent injury. SFU Recreation offers one-on-one sessions with a personal trainer at a very competitive price. Trainers can help you to learn proper technique, and develop a personalized plan and goals.

Note: This information is adapted from the Alberta Centre for Active Living and the Public Health Agency of Canada.

Fuelling your body for success

Whether you like hitting the gym after class or work, or doing some yoga before you start your day, here are some frequently asked questions to help you fuel your body for success.

How important are carbohydrates in active living?
Carbohydrates are the best fuel for all types of activities, from aerobics and cross-country skiing, to running and swimming. Carbohydrates help to provide essential nutrients, give you energy during exercise, and replace stored energy in the muscles (glycogen). Following a low carbohydrate diet may leave you feeling sluggish during your workouts. Following a balanced diet according to Eating Well with Canada's Food Guide will ensure you get adequate carbohydrates.

I exercise regularly and wonder if I need to take any supplements?
Generally, sports supplements (protein powders, vitamin/mineral supplements) aren't needed if you're following a balanced diet according to Eating Well with Canada's Food Guide. Some endurance and strength training athletes may need a bit more protein than the average person. However, these extra protein needs can usually be met by eating a healthy diet with enough calories for your activity level. Not all protein, amino acid, and special sports supplements have been proven to be safe or effective.

I like to exercise first thing in the morning, but can't handle eating breakfast. What should I do?
Blood sugar levels are low when you wake up, which could make you feel light-headed during your morning exercise. Make sure to have a good, balanced meal the night before. In the morning, try drinking a glass of diluted fruit juice before you work out. Or, have sips of diluted fruit juice or even a sports drink while you're exercising. After your workout, re-fuel with a healthy, balanced breakfast like a bowl of whole grain cereal and glass of orange juice. Or enjoy whole grain whole wheat toast with peanut butter and a glass of low fat milk.

Do you have other nutrition-related questions? Visit SFU’s Nutrition Blog, The Dish, and get your questions answered by a Registered Dietitian. There’s a section on sports nutrition, resources, and recipes. Visit: www.sfu.ca/thedish.

Staying Motivated

Power in numbers:
Make plans to be active with a friend/family member/or partner or join a team/class – while it may be easy to make excuses to ourselves, being accountable to someone else will help keep you on track even when don’t feel like being active.

Avoid the ‘should’s’:
Try not to see active living as a chore; focus on the positive aspects it brings to your life. For example, instead of saying “I should exercise” say “It would be great for me to go the yoga class I signed up for because it gives me energy for the rest of the day.”

Let the activity be the reward:
Try to see physical activity as a reward in and of itself. Increased mood, better night’s sleep, and more energy are but a few rewards for being active on a regular basis. Click here for more on the benefits of being active.

Get a trainer:
Seeing a trainer every once in a while can help keep your routine fresh and interesting and be that extra push if you feel your motivation slipping. Click here to book a session with a trainer at SFU recreation.

Continue to set goals:
Setting new goals for yourself on a regular basis will help ensure you continuously change up your routine and strive for more in your active living pursuits. Click here for more information on goal setting.

Ideas for Active Living on Campus

10 Minute Activities	30 Minute Activities	60 Minute Activities
Walk across campus to get your morning coffee.	Do some simple weight training activities or hop on a bike at the Fitness Centre on campus!	Attend a Fitness or Aquafit class at lunchtime or after classes.
Get off the bus a few stops early and walk the rest of the way to your destination.	Drop-in and play some badminton or other sports or join an intramural league.	Do some yoga or Pilates. Join a class at SFU or use a video at home!
Take the stairs instead of taking the elevator.	Swim lengths at the SFU swimming pool during the many drop-in times.	Go rock climbing or climb the Alpine tower on campus.
Do sit ups and push ups during commercials of your favourite TV show.	Go for a bike ride on the Burnaby Mountain trails.	Hike up or down the mountain with a friend. Or choose a flatter route around the top of Burnaby mountain – enjoy the views!
Get some invigorating activity during study breaks! Jump rope. Take a power walk. Stretch and breathe.	Do some invigorating yoga stretches with a friend or before a group meeting.	Do some interval training at the Fitness Centre (a great way to incorporate endurance and strength activities).

Active Living at SFU

7 Weeks to Wellness
This online interactive program, brought to you by Health and Counselling Services, allows you to monitor and track all your daily activities. The tracking system can help you gauge your current activity level as well as motivate you to increase your daily activity, and is free for all members of the SFU community. In addition to the benefits of being healthy and active, you can also win prizes when you sign up. Get Active. Be Well. Watch for the launch of 7 Weeks to Wellness in Spring 2011.

Active Living programs and resources at SFU
SFU offers many opportunities to be active, and resources to help you along the way. Click here to see how physical activity is related to your overall wellness, as well as to access resources and information about opportunties both on and off campus.

Do you have a question, comment or suggestion related to Active Living programming at SFU? Email us at health_promo@sfu.ca and let us know!