#MacMoves Week 2022
October 3-7, 2022
Join your friends and colleagues for a fun-filled week of activities during the 2022 MacMoves Week (October 3-7). This year, we want to show you how movement doesn’t have to be a chore! Take a break and come join us for….
Bonus Event!!! Saturday October 1
Mushroom and Fungi Walk - SOLD OUT
Faculty Events, Staff Events, Student Events
Monday October 3
Monday Morning Recess
Faculty Events, Staff Events, Student Events
Monday Afternoon Recess
Faculty Events, Staff Events, Student Events
Tuesday October 4
Tuesday Morning Recess
Faculty Events, Staff Events, Student Events
Wednesday October 5
Wednesday Morning Recess
Faculty Events, Staff Events, Student Events
Recess with McMaster Students Union - It's Frisbee Time
Faculty Events, Staff Events, Student Events
MacMoves Slow Roll
Faculty Events, Staff Events, Student Events
Thursday October 6
7th Annual Pull4Mac Bus Pull - United Way Kick Off
Faculty Events, Staff Events, Student Events
Walk In Nature - Guided Walk
Faculty Events, Staff Events, Student Events
Move the Body, Heal the Mind: Overcome Anxiety, Depression and Dementia and Improve Focus, Creativity and Sleep
Faculty Events, Staff Events, Student Events
On Demand Events and Resources
McMaster Marauders / The Pulse work out videos Learn More
Created during lockdown, the McMaster Marauder YouTube page has workout videos for everyone to use. Zumba, Bootcamp and strength training are just some of the videos being offered
Mindful Movement Meditation Learn More
Be guided through a mindful meditation with Shrey (recorded from the Office of Alumni Engagement)
Move It or Lose It with Dr. Stu Phillips Learn More
In this recorded lecture, Dr. Stu Phillips explores the ‘traditional’ as well as some less tangible, but perhaps equally as important, benefits of being physically active. We have also begun to understand what relatively ‘brief’ periods of inactivity do to aging persons and the importance of actively recovering from these periods as we age. (From the Office of Alumni Engagement)
Hamilton Bike Share Learn More
Not free, but there is a discount on monthly memberships for McMaster students.
Social bikes are available for rent across most of the lower city with many at or near McMaster. You can use one of these bikes to participate in the Slow Roll on Wednesday October 5th.
The Pulse Instagram Account Learn More
McMaster Pulse provides many quick 60 second reels on their Instagram about how to do some quick workouts at home for free. Check out the reels for the workouts as well as some quick how-to’s like “How to Reach the Track”.
Virtual Hike through McMaster Forest Learn More
Rejuvenate with the signs and songs of Spring! Join Wayne, Noah and Rob as they take us on a virtual hike through McMaster Forest, highlighting the history and ecological aspects of this special property. The proximity to campus, combined with the incredible diversity of animal and plant species, make the McMaster Forest an ideal research, recreation, and teaching facility.
Yoga with Jenn Stanley Learn More
Take some time for yourself to relax and relieve stress. Join Yoga Instructor, Jenn Stanley, in this beginner yoga that focuses on calming, soothing stretches. Jenn is one of our excellent instructors with the Department of Athletics and Recreation.
Beginner Hip-Hop Learn More
Perk up your day and get your body moving while you do a warm-up and then learn some of Kevin Vong’s dance steps in this choreographed routine! Kevin is a popular instructor that has taught in the David Braley Athletic Centre and wants to share his love of dance with you.
Active on Campus
Have you ever wondered where you can be active on our main campus? Have you seen something and wondered if you are permitted to use it or how to access it? This is a quick reference guide to staying active on campus.
Information Box Group
The Pulse
Who: Students, Staff, Faculty & Community members
Where: David Braley Athletics Centre (DBAC)
Cost: membership is required (free for all full-time and part-time McMaster students)
Pool
Who: Student, Staff, Faculty and Community members
Where: Ivor Wynne Centre
Cost: Membership is required (free for all full-time and part-time McMaster students)
Alpine Tower
Who: Students, Staff, Faculty & Community members
Where: Located at the north-east end of campus off Lot H
Cost: Membership is required (free for all full-time and part-time McMaster students)
ALPINE TOWER Open Climbing Sessions: Monday and Thursday nights 4-7pm – starting September 13 – MORE INFO https://rec.mcmaster.ca/activities/climbing
Group Bookings: The Altitude climbing and team building program is available for group booking – please email altitude@mcmaster.ca for more details
Outdoor Track
Who: Students, Staff, Faculty & Community members
Where: Located north of David Braley Athletics Centre
Cost: Membership is required (free for all full-time and part-time McMaster students)
Indoor Track
Who: :Students, Staff, Faculty & Community members
Where: Located inside David Braley Athletics Centre
Cost: membership is required (free for all full-time and part-time McMaster students)
Note: due to the DBAC renovations and expansion the indoor track is currently unavailable for use.
10 Acre Field
Who: Students, Staff, Faculty & Community members
Where: Located at the north-east end of campus off Lot H
Cost: membership is required (free for all full-time and part-time McMaster students)
Drop in soccer and ultimate frisbee as well as other activities are welcome on 10 Acre Field when not in use by varsity sport teams
Outdoor Fitness Circuit
Who: Students, Staff, Faculty & Community members
Where: Located north of the outdoor track
Cost: Free
Nature Trails - Millers Grove
Who: Students, Staff, Faculty & Community members
Where: Located behind alumni field (by parking lot H) – nature trails are part of the Cootes Paradise Nature Reserve, owned and managed by the Royal Botanical Gardens – please stay on trail and respect the natural environment by not littering
Cost: Free
Hamilton Bike Share
Note: this is not a McMaster program but there are bike share hub locations on campus
Who: Students, Staff, Faculty & Community members
Where: There are currently 8 hubs located on campus including outside Ewart Angus (the hospital north end) and the student centre.
Cost: Prices vary (discounted McMaster student plans are available)
Baseball Diamonds
Open May until the end of November. Note: McMaster’s baseball team plays at Bernie Arbour Stadium on East Hamilton Mountain.
Who: Students, Staff, Faculty and Community members
Where: Located in west campus off of Lot P
Cost: Home to the GSA Softball League, Phoenix Cup tournament and Intramural games, the baseball diamonds are also available for community group rentals
Open from May until the end of November
Squash Courts
Who: Students, Staff, Faculty & Community members
Where: Located in the David Braley Athletics Centre
Cost: Membership is required (free for all full-time and part-time McMaster students)
Exercise Benefits
Exercise: 7 benefits of regular physical activity
You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.
Want to feel better, have more energy and even add years to your life? Just exercise.
The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability.
Need more convincing to get moving? Check out these seven ways exercise can lead to a happier, healthier you.
Information Box Group
Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.
You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.
Regular exercise helps prevent or manage many health problems and concerns, including:
- Stroke
- Metabolic syndrome
- High blood pressure
- Type 2 diabetes
- Depression
- Anxiety
- Many types of cancer
- Arthritis
- Falls
It can also help improve cognitive function and helps lower the risk of death from all causes.
Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.
Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.
Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.
Exercise promotes better sleep
Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.
Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and increase your confidence about your physical appearance, which may boost your sex life.
But there’s even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.
Exercise can be fun … and social!
Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.
So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.
2019. The Mayo Clinic
Nutrition and Activity
Physical activity requires the use of energy. How do we create energy? With the healthy foods we put in our bodies! Therefore, physical activity and nutrition are intrinsically connected. Nutrition is just as important in maintaining and healthy lifestyle, and also gives us the extra energy boost we need to get moving. According to the Canada Food Guide, eating healthy and being physically active are important at every age.
Read Canada's Food Guide Here
Canada Food Guide Tips
Eat an Assortment of Healthy Foods
Eating a variety of fresh and healthy foods will help replenish your energy before, during and after physical activity.
Drink of Choice? Water!
Water should be your drink of choice always, but especially during physical activity. Drink water to stay hydrated and replace lost fluid.
Pay Attention to Food Marketing
Many companies can try to sell their products as “performance enhancing” to entice consumers to buy their drinks and foods. In reality, many of these products are actually high in sugar, sodium and saturated fats. Be mindful of the foods and drinks you buy and do your own research.
McMaster Resources
Human Resources Learn More
McMaster’s Human Resources Services recognizes the importance of nutrition to our overall well-being. Their website has collected numerous resources and initiatives for our health and well-being at work and at home.
Student Wellness Centre Learn More
McMaster’s Student Wellness Centre has a webpage dedicated to food and nutrition for students. Whether you are learning to cook for the first time, looking for cheap, healthy recipes, this resource is for you.
Food Collective Centre Learn More
The Food Collective Centre is McMaster’s on-campus food bank and food security resource. They are a service run by students dedicated to ensuring that food is always accessible to support food insecure at McMaster.
Learn More About McMaster's Food and Nutrition Research
New guidelines for schools recommend against food bans
Schools and child care centres should train staff on food allergies and have epinephrine available to treat anaphylaxis, but new guidelines do not recommend food . . .
Two servings of fish per week helps prevent recurrent heart disease
An analysis of several large studies involving participants from more than 60 countries, spearheaded by researchers from McMaster University, has found that eating oily fish . . .
Study finds diet high in poor quality carbohydrates increases heart disease and death
A large study of people living on five continents, led by researchers at McMaster University and the University of Toronto, has found a diet high . . .
Potato power: Spuds serve high quality protein that’s good for women’s muscle
Researchers from McMaster University have found that the potato, primarily known as a starchy vegetable, can be a source of high-quality protein that helps to . . .
Mental Health & Activity
Our mental health is central to our physical activity. Whether it is finding the motivation to get active, or reaping the positive mood boost we get after being physically active, both are important! The Canadian Mental Health Association describes good mental health as those who are living well. Everyone’s mental health journey looks different, and we are all are on our own road to a thriving lifestyle.
Click Here to Explore Our List of Mental Health Resources
Canadian Mental Health Association's Recommendations for Support
How to Get Help Learn More
Asking for help means you want take the first steps towards better well-being.
Helping Others Learn More
Knowing how to best support those in your life who are struggling with their mental health is integral in your role in their network of support.
Mental Health Meter Learn More
Take this quick quiz to measure how mentally “fit” you are, and what areas of your mental health need further attention.
McMaster Resources
Student Wellness Centre Learn More
The Student Wellness Centre has a plethora of resources and programs for McMaster’s students around mental health.
Human Resources
Human Resources Services has a webpage dedicated to self-care tips and resources for faculty and staff, with a focusing on stepping away from the “grind” mentality.
Bounce at McMaster Learn More
Bounce at McMaster shares diverse, real stories told by McMaster faculty and alumni about their experiences as students, with a vision to build campus-wide resilience.
Learn More about McMaster's Mental Health Research
Pandemic paradox: People want to improve mental health by exercising, but stress and anxiety get in the way, research shows
New research from McMaster University suggests the pandemic has created a paradox where mental health has become both a motivator for and a barrier to . . .
The chronic stress of coronavirus is affecting your mental health. Here’s how exercise can help
Jennifer J. Heisz is an associate professor in Kinesiology and Associate Director (Seniors) of the Physical Activity Centre of Excellence at McMaster University. Maryam Marashi is a master’s Student . . .
Large online resource helps navigate pandemic grief and loss
Among many other changes during the COVID-19 pandemic, the way people grieve has also evolved – but the resources to help people process, acknowledge and . . .
New study examines students’ mental health and COVID-19
Even before the pandemic, post-secondary students already faced unique stressors, and were vulnerable to mental-health problems. Now, as the fallout of the pandemic threatens to . . .
Importance of Movement while at the Office
Whether you are working from home, on campus, or are studying in your dorm room, research tells us that it’s important to get up and move. Long periods of sedentary behaviour can lead to health problems such as weight gain, sleep issues, decreased mood and various health issues. But some tasks just work better while sitting so what should you do to motivate yourself to get up and move more while at work?
Remember even the smallest amount of exercise counts. Researchers used to beleive that you needed at least 10 minutes to activity but research now shows its the total amount of activity that counts. So standing up to stretch for a couple minutes, taking the stairs to your next meeting, or carrying your groceries inside the house all count towards your activity total.
Tips to Get More Movement in During the Work Day
Create a Dynamic Work Station
Cycle through sitting on the edge of your chair (no slouching back and letting a chair do the work of holding you up), crossing your legs (or just one) in your chair, standing up, or if your office is ultra-relaxed, bringing your laptop to the floor.
Try an alternative chair such as an exercise ball in lieu of your usual desk chair.
Take a Break Say Hi
Ok – this may be hard if you are working from home or if you’re really trying to concentrate and don’t want to invite interruptions. But getting up to say hi to someone will get you out of your seat and moving! Whether it’s to hug your dog, wave to a colleague, or just refill your water glass, that movement counts.
Go Outside
Whether on your lunch, during a break, or on your laptop, being outside will lend itself to movement (just getting there makes you move). There are many places on campus where the wi-fi is strong such as outside LR Wilson Hall.
Volunteer to do the Coffee Run
Not only will you be a hero for getting the coffee (or tea… or hot chocolate) but you will also get a chance to move. On campus we have lots of places such as Williams, Starbucks, and Tim Hortons to satisfy your caffeine cravings. At home just getting up to top up your mug adds movement to your day.
Information Box Group
McMaster Research
Dangers of a sedentary COVID-19 lockdown: Inactivity can take a toll on health in just two weeks
As the world digs in for the second wave of COVID-19, flu season and winter, people also face a serious risk from reduced physical activity . . .
Keeping fit in a pandemic
Martin Gibala is a professor in the Department of Kinesiology at McMaster University. His research has examined the health benefits of brief, vigorous exercise. “I . . .
Exercise ‘snacks’ make fitness easier: Researchers find short bouts of stairclimbing throughout the day can boost health
It just got harder to avoid exercise. A few minutes of stair climbing, at short intervals throughout the day, can improve cardiovascular health, according to . . .
McMaster Resources
Campus Resources You Should Check Out
David Braley Sport Medicine & Rehab Centre Learn More
The David Braley Sport Medicine & Rehabilitation Centre is a world class facility located on the McMaster University campus, in the David Braley Athletic Centre. The Sport Medicine Centre is open to McMaster athletes, students, faculty, staff, and the Greater Hamilton Area community.
McMaster Intramural Sports Learn More
A chance to play for everyone – sport leagues, tournaments, fun and friendship for all abilities. No tryouts, no coaches, no cuts. If you want to play, you can play! Teams and Free Agents register for the sports of their choice and can expect to play one game per week. We can’t wait to play with you!
Physical Activity Centre of Excellence (PACE) Learn More
PACE is a state-of-the-art exercise research and training centre committed to studying and improving the health and well-being of older adults and people living with chronic diseases or disabilities. PACE has a team of researchers, staff and students helping more than 500 community members stay active and healthy.
Instructional Programs Learn More
Available to anyone – here is where you go if you want to take yoga, ballroom dancing, hip hop, martial arts … and so much more. Check out the website to see what is offered and to register for a class.
Nature @ McMaster Learn More
Nature at McMaster runs hiking events, stewardship projects as well as classroom and outdoor learning programming and assists with the land management of natural areas related to trails and invasive and native species management on McMaster University property.
Natural beauty is McMaster University! It abounds in and around our campus. We are blessed with a treasure of waterfalls, valleys, meadows, wetlands, and forests to explore and discover. The beautiful environs of West Hamilton are one of the primary reasons McMaster located here almost ninety years ago. Since then, our long association with the world-class Royal Botanical Gardens and other local conservation organizations have ensured that McMaster’s natural backyard is protected and preserved.
McMaster Experts
Dr. Stuart M. Phillips
Professor Phillips is a Tier 1 Canada Research Chair in Skeletal Muscle Health. In addition to being a full Professor in Kinesiology, also an Adjunct Professor in the School of Medicine at McMaster University. He is a fellow of the American College of Sports Medicine (ACSM) and the American College of Nutrition (ACN). His research is focused on the impact of nutrition and exercise on human skeletal muscle protein turnover. He is also keenly interested in diet- and exercise-induced changes in body composition.
Dr. Martin Gibala
Dr. Gibala’s research examines the effects of exercise at the molecular to whole body level in both healthy individuals and people with chronic diseases. In addition to basic, mechanistic studies on the regulation of skeletal muscle energy metabolism, his laboratory conducts applied research that examines the impact of physical training and nutrition on human health and performance. He is interested in science communication and coauthored a book for the general public on the science of time-efficient exercise, The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter (Penguin Random House, 2017).
Dr. Jennifer Heisz
Dr. Jennifer J. Heisz is an expert in brain health. She is Associate Professor in the Department of Kinesiology at McMaster University (ranked Top 25 in the world) and directs the NeuroFit Lab, which has attracted nearly $1 million to support her research program on the effects of exercise for brain health. Dr. Heisz’s research examines the effects of physical activity on brain function to promote mental health and cognition in young adults, older adults and individuals with Alzheimer’s disease.
Community Movement Resources
Check out these additional resources about movement.
#MacMoves Week 2021
October 3 – October 9, 2021
#MacMoves week is a partnership between McMaster Okanagan, Athletics & Recreation, and Healthy Workplace Committee. The first (hopefully annual) week of events is to promote movement, and healthy living for McMaster’s students, staff, and faculty.
#MACMOVES WEEK CONTESTS
We will be having two contests to celebrate #MacMoves week. Prizes include gift cards, McMaster merchandise, RBG passes, and more!
- Follow @mcmasterokanagan on Instagram. Details will be available soon!
- Register and attend #MacMoves week events to be entered into draw for prizes.
Good Luck! We look forward to seeing you join us for #MacMoves week.
Did you attend a #MacMoves week event? We would love to hear from you! All survey participants have the opportunity to be entered for a chance to win prizes.
Click on the content below for more information or to register for a session. All events are free.
We look forward to you joining us!
Sunday October 3
Fungi Walk at McMaster Forest (Registration Full)
Faculty Events, Staff Events, Student Events
Monday October 4
The Importance of Movement
Faculty Events, Staff Events, Student Events
Stretch & Relax Yoga
Faculty Events, Staff Events, Student Events
ALPINE TOWER Open Climbing Sessions
Faculty Events, Staff Events, Student Events
Tuesday October 5
GoodLife Virtual Wellness Day: Yoga (employees only)
Faculty Events, Staff Events
GoodLife Virtual Wellness Day: Mindfullness - Mindful not Mindless (employees only)
Faculty Events, Staff Events
It’s Your Move, Getting and Staying Active (Employee only session)
Faculty Events, Staff Events
GoodLife Virtual Wellness Day: Cooking Tips & Tricks with Chef Mike Haddow (employees only)
Faculty Events, Staff Events
GoodLife Virtual Wellness Day: Freestyle Dance Cardio (employees only)
Faculty Events, Staff Events
GoodLife Virtual Wellness Day: Ramp Up Your Resilience with Nutrition (employees only)
Faculty Events, Staff Events
GoodLife Virtual Wellness Day: Functional Strength (employees only)
Faculty Events, Staff Events
Wednesday October 6
McMaster Sports Rehabilitation Information Session (answering your questions)
Faculty Events, Staff Events, Student Events
Thursday October 7
Putting Your Garden to Bed
Faculty Events, Staff Events, Student Events
Walking on Campus with Heidi
Faculty Events, Staff Events, Student Events
ALPINE TOWER Open Climbing Sessions
Faculty Events, Staff Events, Student Events
Friday October 8
Office Ergonomics - Tips for a Healthy Workstation
Faculty Events, Staff Events, Student Events
Saturday October 9
Trees of McMaster Forest
Faculty Events, Staff Events, Student Events