Bruin P.A.W.S. - Preparation

Before you can utilize Bruin PAWS, you need to get prepared! Get your workstation, home/office gym, kitchen/fridge, and social environment ready to go so you can CHANGE THE WAY YOU WORK!

Mindset - Establish an Active Working Mindset

Commit to Bruin PAWS

• Movement throughout the day will decrease your pain and increase your overall fitness.
• Time blocking will improve efficiency and productivity due to increased focus. Free time blocking templates here.
• What is active working?

Calendaring - Prepare Your Schedule

• Find a daily planner (Outlook or google calendar, paper planner/calendar, a pad of paper, etc.) and a timer (Pomodoro app, phone alarm, etc.) that work for you
• Start thinking about your schedule and how you can balance uninterrupted work periods with movement or mindset breaks, similar to the Pomodoro Technique

Workstation - Set Up Your Space

• Set up your workstation for optimal posture. Visit UCLA Ergonomics for proper workstation set up and more.
• Configure your workspace to increase daily movement!
  1. Create a sitting and standing workstation if possible.
  2. Move frequently used items like your phone out of reach so that you have to get up to access them.
  3. Get a reusable water bottle and drink adequate water so that you will naturally get up to go.
  4. Review the Bruin PAWS Workstation Set Up & Standing Progression Guide.

Active Workspace

Gather Your Equipment

Safety Considerations

• Ensure your space, indoor or outdoor, has adequate airflow, a comfortable temperature, and good air quality.
• Ensure you have proper footwear for your exercise surface to avoid slips and sticks.
• Establish an emergency plan.

Space

• At a minimum, the space of a yoga or stretching mat is sufficient for most exercises. Consider height as well.
• Ensure you have a firm, flat and uniform surface on which to move.

Equipment

• Elastic options - Loops, Tubes, Door Straps, Bands, Super Bands
• Weighted Loads - Dumbbells, Adjustable dumbbells, Kettlebells, Barbells
• Mobility Tools - Stretching strap, Yoga Block, Foam Roller, Massage Ball

Creating an Active Workspace

Video

Kitchen/Refrigerator - Prepare For Healthy Fuel Breaks

• Makeover your pantry and refrigerator (Visit the Fuel page)
• Learn how to meal-prep so healthy meals and snacks are available to grab and go (Visit the Fuel page)
• Create a healthy food environment in your communal kitchen and follow proper etiquette.

Social Environment - Schedule Social Connection, Plan Healthy Meetings, and Build Cohesive Work Teams

• Plan walking meetings
• Connect with your UCLA community and coworkers through Sports/IMs, Group Fitness, Yoga/Mindfulness, and Teaching Kitchen classes
• Organize healthy meetings or office parties
• Schedule team-building activities for your department
• Manage your team effectively