Exercise

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Exercise

• Easy Ways to Incorporate Exercise Into Your Life

wellness.ucsd.edu
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RIMAC Hours

• Mon- Thur 5.30 am- 12 midnight
• Friday 5.30 am- 11 pm
• Sat 7.30 am- 10 pm
• Sun 9.30 am- 12 midnight

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Other Places to ExerciseOn Campus

• Track
• By RIMAC
• Eucalyptus Grove
• In the canyon by Warren College
• Natatorium and Main Gym
• In Muir College
• CanyonView Pool and Climbing Wall
• In Warren College
• Tennis Courts
• By Muir College the Track

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Options _at_ RIMAC

• Student Wellness ProgramOur Student Wellness
  Program is FREE to any UCSD students.
• For more information please contact the Program
  Director at tdowie_at_ucsd.edu or [phone]. We
  only accept 60 students per quarter.

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More Options _at_ RIMAC

• Personal Weight Loss Solutions
• Get in the best shape of your life! Let our UCSD
  expert
• trainers help you adjust your attitudes about
  eating and
• exercise, once and for all! This is an eight week
  program
• which meets once a week for an hour. The program
  will
• include small group instructional workouts and
  nutritional
• guidelines for weight loss. The program fees are
  45 for
• students.
• For more information please
• contact the Program Director
• Terri Dowie tdowie_at_ucsd.edu
• or 822-3123.

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Fall QuarterFlag Football (Men's, Women's,
Coed)Volleyball (Men's, Women's, Coed,
All-College Coed)Dodge Ball (Coed)Team Tennis
(Coed)3-On-3 Basketball (Men's, Women's)Indoor
Soccer (Coed)Winter QuarterBasketball (Men's,
Women's, Coed)Soccer (Men's, Women's, Coed)Team
Bowling (Coed)Volleyball (Coed 4-on-4)5-On-5
Football Passing League (Men's)
Spring QuarterSoftball (Men's, Women's,
Coed)Indoor Soccer (Men's, Women's)Volleyball
(Coed)Team Tennis (Men's, Women's, Coed)5-On-5
Basketball DodgeballGolf (2 player tournament
scramble)Summer QuarterSoftball (Men's,
Coed)Basketball Soccer
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Simple Ways to Add in Exercise

• Take the stairs between floors or take a walk to
  get lunch
• Take a post-dinner walk. Healthy and romantic!
• Jump rope burns 11 calories a minute and is an
  all-over toner.
• Tone your thighs at breakfast by tightening your
  legs and butt Squeeze a book or pillow between
  your knees while you sit. Continue until youve
  polished off your morning meal.

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How Much Did I Burn Today??

• Walking (moderate pace for 1hr) 246 calories
• General House Cleaning (1 hr.) 246 calories
• Running 6 mph (10 min. mile) for 1 hr. 704
  calories
• Surfing (1 hr.) 211 calories
• Cooking and food preparation (1 hr.) 176

Calories burned are based on a 155 lb person
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Overcoming Barriers to Exercise

• I dont know how.
• Choose activities that dont require any new
  knowledge such as walking. Take a class to learn
  or exercise with someone who can teach you new
  skills.
• I dont have enough energy.
• Figure out the time of day you have the most
  energy. Morning might be a good time to exercise
  before the demands of the day begin.
• I dont have enough time.
• Add physical exercise to your daily routine
  park farther away, take the stairs, exercise
  while watching TV.

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Staying Motivated

• Set aside 10 minutes at breakfast to do
  stretching. People who exercise in the morning
  are more likely to stick with it.
• Find a partner and keep each other accountable.
• Set yourself up on a reward system. Do something
  that supports your exercise goals buy a new
  workout video or new walking shoes.

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Quick Facts

• Lean muscle burns
• 10 15 times more calories per pound than fat.
• Muscle tone, and not just body weight, is
  important in preventing heart disease and
  maintaining healthy levels of body fat in women.