Suggested 30x30 Activity Calendar
*Activities with an asterisk are official events at UCLA or will be led by a FITWELL instructor. All other activities are optional suggestions.
4/1 Mon (Day 1): Kick-off Spring quarter by enjoying lunch outside your office.
4/2 Tues (Day 2): Outdoor FitZone Class Options:
Tai Chi and Qi Gong, Dickson Court South, 12:40pm-1:30pm
Aqua Core & More, North Pool (Kaufman), 12:00pm-1:00pm
Hula Hoop & Fitness Fun, Court of Sciences, 1:15pm-2:00pm
4/3 Wed (Day 3): Nature Sound Meditation: Sit somewhere in nature and listen
4/4 Thurs (Day 4): Sign up for MoveMail. Today’s outdoor mini-workout takes us to the Powell Steps.
4/5 Fri (Day 5): Play frisbee outside with a co-worker
4/6 Sat (Day 6): Digital Detox; go electronics free for 24 hours
4/7 Sun (Day 7): Hike a local trail—Find trails at www.alltrails.com or www.hikespeak.com
4/8 Mon (Day 8): Take a Fit Break Outdoors www.recreation.ucla.edu/fitbreaks
4/9 Tues (Day 9): Outdoor FitZone Class Options:
4/10 Wed (Day 10): Visit the UCLA Farmer’s Market at Bruin Plaza 2:00pm-6:30pm
4/11 Thurs (Day 11): Sign up for MoveMail. Today’s outdoor mini-workout takes us to the top of Janss Steps.
4/12 Fri (Day 12): Picnic outdoors at with your co-workers; everyone brings their own food
Locations suggestions include: Wilson Plaza, Sculpture Garden, and/or Sunset Recreation Mesa Lawn or Amphitheater Lawn
4/13 Sat (Day 13): Visit the beach; walk in the sand, listen to the waves, and/or take a swim
4/14 Sun (Day 14): Read a good book outdoors under a tree.
4/15 Mon (Day 15): Take a guided Tour of the UCLA Botanical Gardens 12-1pm; register here; meet at the La Kretz Garden Pavilion,
4/16 Tues (Day 16): Outdoor FitZone Class Options:
4/17 Wed (Day 17): Learn how to get involved with the UCLA Community Garden and/or
Nature Doodle or Journal: Sit outdoors. Draw sketches or write about what inspires you.
4/18 Thurs (Day 18): Take in the beauty of the full moon. Take an evening walk.
4/19 Fri (Day 19): Sign Up for the Staff Assembly Virtual 5K! www.staffassembly.ucla.edu/virtual5k
4/20 Sat (Day 20): Fly a kite at a park near you or at the beach
4/21 Sun (Day 21): Spend time with family/friends outdoors
4/22 Mon (Day 22): Bird watching; listen and observe birds at your favorite spot on campus. You can also stop by the FITWELL Services Desk (1st floor, John Wooden Center) starting today to pick up your free blossom kit! (while supplies last)
4/23 Tues (Day 23): Go outside and play pick-up soccer 12-1pm on IM field and/or another outdoor sport like tennis, swimming, or even hacky-sack
4/24 Wed (Day 24): Participate in two great events: 1 - KNOW YOUR NUMBERS (9a-2p) with UCLA Health! Registration coming soon on the FITWELL page 2 - UC WALKS, (12-1p) Guided walk with a FITWELL Instructor 12-1pm, Meets at Wilson Plaza OR NW Corner of Le Conte Ave./Westwood Blvd. FREE T-shirt (while supplies last). Registration coming soon on the FITWELL page.
4/25 Thurs (Day 25): Take off shoes and walk barefoot in grass for 10 minutes or more
4/26 Fri (Day 26): Take a swim at a UCLA swimming pool: Sunset Rec, Kaufman or SAC
4/27 Sat (Day 27): Cloud Watching—lie on the ground and watch the sky
4/28 Sun (Day 28): Do some gardening at home, or create your own potted plant for your home or office
4/29 Mon (Day 29): Take a breather. Go outside and find a shady spot to close your eyes. Try 5 minutes of relaxation breathing. Inhale for 3 counts, hold the breath for 3 counts, exhale for 3 counts, hold the bottom of the breath for 3 counts, and keep repeating this four part breath at 3 counts per part for 5 minutes minimum.
4/30 Tues (Day 30): Outdoor FitZone Class Options:
Hula Hoop Workout, Dickson Court North, 11:45am-12:15pm
Total Body Workout, Dickson Court North, 12:15-12:55pm
Yoga, Sculpture Garden, 12-1pm
WHY BEING IN NATURE IMPROVES YOUR HEALTH:
Just two minutes in nature can reduce stress and blood pressure
One hour in nature can improve memory and attention span by 20%
More than two days in nature can boost cancer-fighting white blood cells by 50%
Gardening reduces the stress hormone cortisol\
Four days away from electronic devices can increase creativity 50%
Just five minutes outside is highly likely to improve your mood and outlook on life
For more Information about the UCLA Botanical Gardens
UCLA Mildred E. Mathias Botanical Garden free guided tours: Come walk through lush paths surrounded by plants from every corner of the globe. Listen to birds speak and turtles play in the water. Learn about the diverse plants and animals that live here, as well as its history & plans for the future. The tour lasts approximately one hour. www.botgard.ucla.edu