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By the SU Wellness Centre
February 2016

How to Achieve Physical Wellness

Get Moving!

    Maintaining a regular fitness routine, aiming for 30 minutes per day, can help you build muscle and keep you feeling energized. Remember, the best routine is one you can stick with! Not everyone enjoys the same activities, so try out a variety of activities to find the ones you enjoy the most.
Limit Alcohol and Drug Use
    Alcohol and drug use puts stress on the body, so try keep their consumption to a minimum. Having a glass of water in between alcoholic beverages can help prevent dehydration, and can help cut down on the amount of alcohol you consume.
Eat Your Greens
    Eating a balanced diet helps support your body's immune system, and keeps you fueled for the demands of everyday life. Keeping track of the foods you eat can help you see if you are consuming too much or too little of something. Don't want to carry a notebook to keep track? There are plenty of free apps (such as MyFitnessPal) that can help you see what you're eating!
Get a Good Night's Sleep

    Even if you can't get a full night of rest every night, try to get to bed early enough so you feel rested in the morning. A set bedtime routine can help you relax faster, and get to sleep more easily.1 If you are anxious about falling asleep, try to set aside worry time earlier in the day and let yourself relax before going to bed.

Practice Safe Sex
    If you are sexually active, take steps to protect yourself from STIs, and get tested regularly. If you are concerned about unplanned pregnancies, there are various contraception options. Your doctor can help you decide what methods are right for you and your unique situation.
See a Doctor!

    Regular checkups and scheduling an appointment when things don't feel quite right can make sure that if anything is wrong, it can be monitored and treated appropriately.

Upgrade your diet

Stock Up on Healthy Snacks. Fresh fruits and vegetables, yogurt, cheese, hummus, crackers, nuts, and air popped popcorn are all great snacking options with good nutritional qualities. An easy way to find healthy, fresh foods? Shop the perimeter of your grocery store. The inner aisles are typically filled with shelf stable foods, which isn't always a bad thing, however this is also where the highly processed foods are found.

Batch Prep. Everyone has different nutritional requirements, depending on your age, goals, and activity level. If you aren't sure how much you need to be eating, there are plenty of online resources that can assist you, or schedule an appointment with our Wellness Centre dietitian. Healthy eating apps may also contain information on how much you need of each nutrient, and can help you see if you're getting enough.

Know Your Needs! Preparing food can sometimes feel like a lot of work. By preparing larger batches of food at once, such as on a Sunday evening, you won't have to scrub, peel, and chop every time you want a healthy snack. For example, wash and prep all of your vegetables ahead of time, and store in an airtight container in the fridge. Still have plenty left at the end of the week? Roast them! Roasting your vegetables with olive oil and spices can help you switch things up while still keeping things healthy.

Limit Empty Calories. There is such thing as "too much of a good thing". Candy, soda, and chocolate can make nice treats every once in a while, but too much may cause weight gain and increase your risk of developing chronic diseases later in life. Flavoured or sparkling waters can help you reduce your soda intake, while fruits provide a naturally sweet alternative to candy. Allow yourself to have these treats every once in a while, however, remember to try to keep a balanced diet.

Eat Your Vegetables First. At each meal, half of your plate should be filled with vegetables and/or fruits. When you eat these fibre rich foods first, it helps fill you up and can reduce overeating of less nutritionally dense foods. Vegetables don't have to be boring! Roast, steam, boil, mash, or stir-fry them. Try sprinkling various herb mixes over your vegetables to give them a different kick. Vegetables can also be used to replace other, less nutritious foods! Cauliflower "rice" and zucchini "noodles" are easy to prepare and make a great alternative in popular dishes.

Embrace Your Sexuality. Whether you are straight, gay, lesbian, bisexual, pansexual, asexual, transgendered, sexually active, or abstinent, it is important to have fun and feel good about your sexuality.

Learn to Love Your Body. This may not be easy for everyone, but learning to love your body the way it is can help enhance not only your sexual and physical wellness, but also your emotional wellness.

Protect Yourself! No matter your sexuality, if you are sexually active it is important to take steps to protect yourself from STIs and unplanned pregnancy (if applicable). Condoms, dental dams, and latex gloves can all be used to protect you and your partner.

Check yourself! You know your body better than anyone. Regularly check your breasts and genitals for any new growths, lumps, or bumps.

Get Tested! Some STIs, such as genital warts, can take up to a year after the original infection to appear.2 Others can show no external symptoms at all. If you are sexually active, getting tested regularly is the only way to be sure.

From January 28th until February 18th 2016, approximately 5000 students on our Canadian campuses will be randomly selected to participate in the National College Health Assessment (NCHA).

The NCHA is a web-based survey on the health habits, behaviours and perceptions of university students. This will be the second time the University of Calgary has participated, with the first survey administered in 2013. Be on the look out for the email! Students who receive the email invitation are encouraged to participate. It takes approximately 20-30 minutes and all participants will be entered into a draw to win a half session massage at the SU Wellness Centre or a $5 Tim Horton’s coffee card. There are over 100 chances to win!

How would you spend $5000 to help create a healthier campus?

Do you have an idea to create positive change on campus? The SU Wellness Centre is inviting students to work in teams to propose projects that will contribute to a healthier campus community. Teams have a chance to win five prizes of $5000 to implement their ideas on campus. For more information, please visit:

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University of Calgary

Upcoming Events

See the SU Wellness Centre website for a full calendar

Resiliency Contest!
Exciting partnership with the Palix Foundation!

Champions for a Healthy Campus
Contest open until February 27th!

Jan. 28 - Feb. 18
National College Health Assessment
You may be contacted via email to participate!

Feb. 1 - 5
Sexual Health and Gender Awareness Week

Feb. 3
Winter Walk Day
MSC - South Courtyard

Feb. 17 - 19
Community Helpers
8:30am - 4:30pm

Feb. 17 and 18
Applied Suicide Intervention Skills Training (ASIST)
8:30am - 4:30pm

Feb. 25 - Apr. 7
Happiness Basics

Feb. 26
Inquiring Mind
12:30pm - 4:00pm

About UConnect

Healthy Campus & U is a monthly newsletter to stay up to date on strategies, tips & tools and events/programs related to all dimensions of wellness.

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