Daily Strength Training

Prevention.com has a good article on the benefits of daily strength training.

You can use light weights or resistance bands for just 10 minutes a day.

Some conclusions reached by the author:

I felt stronger as a whole.

As someone who already works out at least five days a week, I was skeptical that 10 minutes a day could have any significant results. But when I headed to a barre class toward the end of this experiment and totally crushed it (without feeling much soreness the next day), I knew my efforts were paying off—normally barre class destroys me. In particular, I noticed that my arms were stronger and more sculpted, and my hips didn’t feel quite as weak (runner problems). I also swear I can see more ab definition from doing so much regular core work as opposed to none ever (except when I did this daily plank challenge.) 

The Verdict: For someone who isn’t looking to achieve CrossFit-level power, I think 10 minutes of strength training per day is plenty to gain strength and even out muscle imbalances. And it’s a great jumping-off point if you decide to push yourself further once you have a solid foundation and master proper form. As for me, I’m definitely going to keep up this routine in the hopes that it’ll make me a better, less injury-prone athlete—but I’ll stick to just 10 minutes, thanks.

Light daily strength training can be a balance with our Step Up walking program!


Tabletop Gaming Lunch a Huge Success!

Our HWWG tabletop game lunch on September 19th was a huge success with over twenty people participating.  We had multiple games going in every corner of ASL 104!

We had the Cone of Shame in     Exploding Kittens!
We had perils along the Oregon Trail and Sea Dragons in Tsuro!
We had Electric Football and Loud UNO!

People want more games and are organizing on their own! We will have more HWWG events too – aiming for at least quarterly events.

A shout out to those of you that came and had fun! And now the rest of you know what you are missing.





Zot Out Hunger campaign (guest post by Christina Woo)

The LA Times recently published this article, “UC Irvine opens expansive food pantry as more college students struggle with hunger”: http://www.latimes.com/local/lanow/la-me-uc-irvine-food-pantry-20170927-story.html

For the next 83 days (as of 10/4), a ZotFunder “Zot Out Hunger!” campaign to raise money is under way:

It’s hard to imagine that some of our students go hungry but for various reasons this is the case.  Because you are loyal supporters of UCI I would like to share with you a new ZotFunder campaign that is launching this morning: Zot Out Hunger! Hoping to battle – and eliminate – food insecurity on campus, “The Swipe Squad” is a collaboration of the ASUCI Food Security Co-Commissioners (students) and the FRESH Basic Needs Hub team to raise $10,000 to provide 1,000 meals to students who cannot afford it. This is a student organization-run campaign supported by the Student Outreach and Retention Center (SOAR).

This fundraiser ends on Dec. 27, but why wait until then?

Outdoor Nation Campus Challenge

This is UC Irvine’s 2nd year competing in the Campus Challenge, finishing last year at a respectable 25th place. Can we beat it this year? The more people join in the better our results.

Is UCI the outdoorsiest campus in the nation? From September 18 – October 15, get outside and compete against universities across the country to win free outdoor gear and the title of National Outdoor Champion.

Outdoor Nation Campus Challenge

More info and to sign up

To participate, simply download the Campus Challenge app, join UC Irvine’s team (we’re in Division 1 – “All In”) and log your outdoor activities during the Challenge to score points. Prizes for winners include national titles, free outdoor gear, and most importantly, bragging rights.

Being Healthy and Active when Air Quality is Poor

Why should I consider the quality of the air I exercise in?

When you are physically active, you breathe more often and take more air into your lungs than when you are inactive. If the air quality is poor, you may breathe in a larger amount of harmful pollutants.

In addition, while exercising, you are more likely to breathe through your mouth rather than your nose. Unlike the nose, the mouth is unable to filter out certain large pollutants in the air and stop them from entering the lungs. Therefore, breathing through the mouth can lead to more pollutants entering the airways. During exercise, smaller inhaled particles can get deeper into the lungs.

The more pollutants that you breathe into your lungs, the more likely you are to experience their negative health effects.¹

Health Effects after Exercising in Air Pollution   2

What to do?
There’s always exercising inside or doing what you normally do when the weather isn’t cooperating for a good outdoor work out.

Consider your location and route
Make use of parks, and trails. A growing amount of research is showing that greenspaces contribute to our health and wellbeing.¹ Plus greenspaces should have higher levels of oxygen compared to areas with just buildings or cars (emitting more pollutants).

Wear a mask
You’ll breathe in harder, deeper and faster when exercising, meaning you’ll inhale a larger amount of pollutants than if you were just relaxing. For this reason, whether you are exercising outdoors or indoors, you could wear a pollution mask.³

Eat foods rich in antioxidants
Antioxidants help the body to eliminate toxic substances. Foods that are rich in vitamins E & C, such as fruits and green-leafy vegetables are high in antioxidants and should feature in your diet daily.³ Days when the air pollution is higher it’s a good idea to increase these types of foods.

Finally, watch the conditions. If the wind shifts and brings in fresh sea air, this might be the time to get outside. As conversely is true, if the wind blows more smoke or poor air, take caution. Watch air monitoring websites, but understand they don’t provide minute by minute updates. The only update once an hour.

Sources cited:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666455/
2. https://www.arb.ca.gov/research/health/healthup/July08.pdf
3. https://cambridgemask.com/blog/exercise/
4. https://airnow.gov/index.cfm?action=airnow.main