What comes to mind when you hear the words, “physical fitness?” You may have thought about a physical education class or maybe even a social media fitness influencer. But there’s more to physical fitness than meets the eye. 

Fitness is the ability to carry out daily tasks without excessive fatigue. It’s best to think of physical fitness as a commitment to moving more each day.

The CDC recommends that adults get at least 2.5 hours of moderate-intensity aerobic activity and two hours of strength training each week. 

Fitness isn’t limited to those who frequent the gym, athletes, or self-proclaimed fitness gurus. 

All students, regardless of body composition, fitness level, or ability, can benefit from some form of movement.

Even small increases in the amount of movement performed each day can:

• Reduce risk of cardiovascular disease
• Release endorphins that improve mood and reduce anxiety
• Improve quality of sleep
• Promote concentration and overall brain health 

Moving more can be a chore for many of us— but it doesn’t have to be. Here are five tips that’ll make you look forward to incorporating more movement in your daily routine.

1. Motivate each other. Build connections with others by joining a virtual fitness class or working out with a roommate. Encourage each other as you achieve fitness goals.
2. Mix it up. Plan different activities to avoid boredom.If you did a yoga class one day, try water aerobics or dancing to your favorite songs the next day. Create an inspirational playlist to get you through the toughest workouts.
3. Start slow. If you’re new to physical activity, try starting off with light-intensity activities like taking a leisurely walk or doing dumbbell curls using water bottles or lighter weights. Then, gradually progress to moderate and vigorous activities like jogging, playing a sport, or doing a high-intensity chair workout. 
4. Reward yourself. When you achieve a fitness goal, treat yourself to something that brings you joy like your favorite meal or a new clothing item.
5. Use your resources. There are plenty of sample workouts, weekly fitness journals, and how-to guides on apps like YouTube, TikTok, Nike Training Club, and Strava. Some YouTube fitness channels with workouts for individuals of all fitness levels include—

• Fitness Blender
• Blogilates
• PopSugar Fitness
• Kym Perfetto (formerly Kym NonStop)
• HasFit

For more information on how you can get moving here at UMBC and in the greater Baltimore County community, please visit the following resources—

• UMBC Retriever Activities Center (RAC)
• UMBC Office of Health Promotion
• Baltimore County Department of Recreation and Parks

The Center for Democracy and Civic Life’s work builds from the idea that all of us, and the ways we pull together to address challenges and create our shared future, truly matter. Today we are releasing the first edition of Community Matters, a monthly newsletter that offers a window into this work. We invite you to read on to discover ways you can get involved and connect with each other, including by listening to the first four episodes of our new podcast, Retriever Tales, launching today.

Read the April edition of Community Matters here. For an alt text version of the April edition, click here.

Monday, March 29, 2021, marked the first day of former Minneapolis police officer Derek Chauvin’s criminal trial for the murder of George Floyd. Although this trial comes 10 months after George Floyd uttered his last words “I can’t breathe,” the trauma may still be fresh for many of us.

If you are choosing to tune in to listen to the trial, you may be reminded of the history of systemic racism, discrimination, and injustice that plagues our society and negatively impacts members of our UMBC community. When we are treated unfairly or when we witness discrimination of others that look like us or our loved ones on a day-to-day basis, we can start to feel helpless and hopeless. In these moments of increased distress, it is important to cultivate hope through positive acts of self-care.

If you are intentionally not choosing to tune in to the trial because of the impact it may have on you, that too is self-care. Here are other ways that you can make sure you’re taking care of yourself while continuing the fight for social justice:

• Listen to your body’s needs. Your body needs consistent nourishment, upkeep, and exercise. That includes eating a nutritional diet, grooming, moving regularly, getting enough sleep, and addressing any health issues. Find activities that make your body feel well-loved and comfortable, and schedule out some “me time.” Remember, self-care is not selfish.

• Find your community. Surround yourself with people who affirm your experiences and support you. Join communities that are inclusive and care about social justice. Talking with others not only sparks new relationships or re-sparks ones that may have been fading, but it also works as a therapeutic method to express your thoughts and feelings, bounce ideas off each other, and even engage in conversation outside of current events. Even though everyone copes differently, that does not mean we need to do it alone.

• Know your limitations and avoid burnout. Over-information is a real thing. With how quickly information spreads in today’s society, it is easy to always be consuming, summarizing, and distributing information often without proper evaluation of what information is key or accurate. Protect your mental health and emotional energy by knowing when to turn off your newsfeed and social media notifications. Give yourself room to reflect on and process the information covered in the meantime.

• Get help if you need it. If you would like to process your emotions with a mental health professional, consider contacting the Counseling Center between 8:30 AM to 5:00 PM at 410-455-2472 to schedule an appointment or 410-455-3230 after hours. You can also reach out to the Office of Equity and Inclusion (OEI), Initiatives for Identity, Inclusion, and Belonging (i3b), or the Women’s Center.

• Support others if you have the emotional capacity. Check out these anti-racism resources curated by UMBC offices:

• The Counseling Center’s resources to address systemic racism, racial trauma, and anti-racism, and ways to get involved

• OEI’s non-exhaustive list of anti-racism resources and UMBC resources for allies

• I3b’s community call to action

• The Center for Social Science Scholarship’s anti-racism reading and resource guides

• The Women’s Center’s how to be an ally

• Dresher Center for the Humanities’ list of Baltimore and national organizations to follow

• We Believe You’s petitions and funds

No matter what your self-care practice looks like, don’t forget to incorporate it into your daily life as you continue to fight for social justice.

The Office of Health Promotion (OHP) mourns the victims of the horrific shootings in Atlanta on March 16. These attacks are just the latest among a nationwide rise in violence, discrimination, and xenophobia directed towards members of the Asian American and Pacific Islander (AAPI) community this past year. During a time of uncertainty, we know that these events can cause additional fear and anxiety in members of our UMBC community. 

Here at UMBC, we welcome people from all backgrounds. Specifically, the OHP’s team, which includes our professional and student staff, is firmly committed to promoting the safety and well-being of all students, regardless of their cultural background, race, or ethnicity. As we continue to reflect on this past year and the impact of the COVID-19 pandemic, remember that the words we use and the actions we take matter. Let’s continue to strive to create an inclusive campus that not only acknowledges and condemns violence, but also the discrimination and stereotyping that have negatively impacted communities throughout the country. Everyone deserves to feel safe in their home, community, and country.

To the AAPI-identified members of our UMBC community, the OHP staff stands in solidarity with you during this time, and always. We are listening. We value you. We support you.

If you would like to process this past week’s events, or any other experiences, with a professional, please contact the Counseling Center at 410-455-2472 between 8:30 a.m. – 5 p.m. Monday through Friday to make a virtual appointment. If you need support after hours, please call 410-455-3230. 

If you are in need of additional inclusion resources, we encourage you to contact the following UMBC offices:

• Initiatives for Identity, Inclusion, and Belonging (i3b)

i3b@umbc.edu

• Office of Equity and Inclusion

oei@umbc.edu

• Women’s Center

womenscenter@umbc.edu 

If you would like to take action, check out this list of action items and resources gathered by UMBC’s Asian & Asian American Faculty & Staff Council.

The State of Maryland is looking for college students over the age of 18 to volunteer at vaccination sites around the state through the Maryland COVID-19 Vaccination Site Student Volunteer Program, a part of the Maryland Responds Medical Reserve Corps. Volunteers may serve as greeters, ambulatory assistants, observers, or in other roles as assigned. Click here for more information, including an application link. To initiate the application process, click the “Become Member” button beneath the title of the program.

College students are facing academic demands as well as the physical and mental demands of the COVID-19 pandemic. 

Especially during this time, focus on what you can control, such as maintaining healthy eating habits. Eating balanced, nutritious meals is associated with improved academic performance, strengthened immune system, and increased energy.

Here are some easy and budget-friendly tips to prioritize healthy nutrition at UMBC and help you get that A!

• Make healthy substitutions on- and off-campus.
• You may have noticed that True Grits and several other campus restaurants give students the option of choosing fresh fruit instead of fries or chips to eat with their main course.
• Off-campus restaurants also provide side salads, cooked vegetables, and fresh fruit. So skip the waffles fries and go for that red, shiny apple (or sour green one) instead.
• Eat the rainbow. Think of creative ways to include a variety of colorful fruits and vegetables in your diet. Throw a handful of spinach in your breakfast smoothie. Choose a plant-based meal at True Grits. Get festive with bright spring favorites like lemons, strawberries, and asparagus.
• Control your portions. The buffet style dining experience at dining halls or the unbalanced portions served at many restaurants may tempt students to eat more than necessary, but listen to your stomach. Try eating half...your future self will thank you. If you’re snacking, avoid eating straight from the snack’s original container and put one serving on a small plate instead.
• Prepare several meals ahead of time if you’re living off-campus. Do you find yourself stopping at a fast food restaurant because you’re running short on time? While fast food restaurants may have some balanced options, we are more likely to eat balanced and affordable meals when we prepare them at home. So skip the Happy Meal occasionally and try your hand at a home cooked meal. Try making large portions of a couple meals on the weekend and separate the larger portions into smaller portions to eat during the week.
• Manage “stress snacking”with planned snacks and meals throughout your day. Aim to limit yourself to 1-2 snacks a day. If you find yourself reaching for processed snacks such as chips and baked goods frequently, try substituting them with a handful of mixed nuts, a cup of yogurt, or a piece of fruit. Eating a couple snacks each day can provide a boost of sustainable energy to get you to your next meal and keep you from falling asleep during your virtual lectures.

For more tips on prioritizing healthy nutrition or to schedule a virtual appointment with our campus dietitian, visit https://dineoncampus.com/UMBC/meet-your-dietitian.