As spring arrives on campus, shake off those mid-semester blues and refocus on your overall well-being. In this edition of the newsletter, we'll share ideas to help you stay active and motivated so you can prioritize your health and thrive through midterm season!

Check out the newsletter archive on our website for access to past issues.

Dance Your Way to Better Mental Health

Dancing is a powerful tool for boosting mental health and wellbeing. The combination of physical movement, self-expression, and social interaction can have a profound impact on both body and mind. Dancing has been shown to reduce stress and anxiety by releasing serotonin, also known as a "feel-good" hormone, which can also help alleviate symptoms of depression. Whether it's taking a dance class, recreating popular TikTok dance moves, or simply grooving to your favorite songs, dancing can be a fun and effective way to clear your mind, lift your mood, and cultivate a sense of joy and happiness. 

RecWell hosts Zumba dance exercise classes multiple days a week at RSF and UVA. Check out the Group Fitness Schedule to find a class that works for you!

If you want to go more in-depth, consider taking a dance class for credit with the Physical Education Program next semester. They offer a range of dance classes such as hip-hop, ballet, and K-Pop.

Student Organization Highlight: Berkeley CHAOS

Looking for adventure and a sense of community at UC Berkeley? CHAOS Berkeley (Climbing, Hiking, and Outdoor Society) has you covered! For over 150 years, CHAOS has been bringing together students who love the outdoors, offering opportunities for hiking, backpacking, camping, and much more.

No experience? No problem! CHAOS welcomes students of all experience levels, gives advice for any activity, and connects you with people to go outside with. They offer free gear rentals for members, so whether you're planning a weekend hike or an extended backpacking trip, you can borrow everything you need—from tents to sleeping bags—at no cost.

Here’s how you can get involved:

• Weekly Meetings: Join them every Wednesday at 7:30 PM to plan trips, hear about upcoming outdoor activities, and meet other students who love nature.
• Outdoor Adventures: CHAOS hosts a variety of trips, from short day hikes to multi-day backpacking trips. They make it easy for everyone to get out and explore!
• Community Building: CHAOS isn’t just about the trips; it’s about fostering connections and building friendships through shared outdoor experiences.
• Membership: $15 FOR LIFE, and gains you access to the 3000+ email listserv (which includes signups for official weekend events), access to families (smaller, intentional communities of club members), and the Gear Shed. 

Interested? Learn more about CHAOS and how to become a member by visiting their website. If you’re ready to get outside and start exploring, CHAOS Berkeley is the perfect group to help you do it!

Connect with them!

Discord: Over 2,500 members already! Join to chat about trips, share photos, and get advice from fellow adventurers.

Social Media: Follow on Instagram @berkeleychaos for the latest updates.

Happy adventuring! 🌲

Christian's Top RSF Tips

In the last edition of the newsletter, we interviewed Christian Chhom, one of the EIM-OC Personal Training Specialists.

If you are new using the gym, here are his top three tips:

1) Don’t be afraid to ask for help. 

If you are unsure of how to do a certain exercise or use a piece of equipment, try asking someone around you for some advice. Most people are really nice at the gym and are more than glad to help out beginners. 

2) You are in this for the long term, so there is no need to lift too heavy right away. 

You might have heard of the term “ego lifting”. That’s when you lift too heavy relative to how much you can actually lift. It is important to know the difference between overreaching to push yourself, and lifting too much for your own benefit. When you ego lift, you are most likely using improper form/technique, and you aren’t getting the most out of your time. There is also a possibly higher chance of injury for certain exercises. Take your time in your progression and see it as something that you will be doing for your longevity, not trying to become as strong as fast as you possibly can. 

3) Find the exercises that you enjoy.

These days, so many people get advice from social media. That isn’t inherently a bad thing, but fitness influencers will try to tell you what they think are the best exercises to grow certain muscles because it worked for them. In reality, for most people, what matters most is sticking to the habit of exercising as a part of their daily routine. If you do not enjoy doing push-ups, why do push-ups? There are so many exercises that work the same muscles, so you might as well explore and see what you enjoy the most. You will get more out of your workout when you do it over a long period of time and develop the movement as a skill. 

Interested in working with Christian and the RecWell Personal Training Team? Read on to learn how to self refer to the personal training program.

Kickstart Your Health with EIM Personal Training

Meet with the Exercise is Medicine-On Campus (EIM-OC) Personal Training Program Specialist to kickstart your health and wellness journey. During a fitness consultation, you'll assess your current fitness level, learn how to get started, and create a personalized program tailored to your unique needs.

If you currently engage in less than 150 minutes of moderate-intensity activity per week and fewer than two days of muscle-strengthening exercises, you may qualify for EIM-OC’s fee-offset personal training package, which includes three personal training sessions.

Interested? Complete this form and our Fitness Program Coordinator will contact you to get you started!

Start Your Mornings with Gentle Stretching!

Consider incorporating these quick and easy to follow stretches to your daily routine in the morning! Stretching is scientifically proven to improve flexibility, reduce muscle soreness, enhance circulation, and potentially reduce risk of injury. Start off slow with these simple controlled movements and have your future self thank you! 

Feeling a gentle stretch is good. Stretching and exercises should not cause pain in your body. You can modify any of these by going through less range of motion as needed and if that doesn’t work then this sequence may not be for you. 

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