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UCLAREC FITWELL Program

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

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.

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

Creating an Active Workplace Video

Kitchen/Refrigerator - Prepare For Healthy Fuel Breaks

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