Exercise

Top health concerns for college students (and what to do about them)

Anonymous — Wed, 25 Sep 2024 06:00:00 +0000

Top health concerns for college students (and what to do about them) Anonymous (not verified) Wed, 09/25/2024 - 00:00

Health issues are more common than you may think among college students. Here are some of the most common health concerns you may experience in college and what you can do about them.

1. Stress, anxiety and depression

Many students experience mental health challenges in college, whether it’s related to stress, anxiety or depression. Increased responsibilities, busy schedules, changes in routine and other personal circumstances can all impact mental health in different ways.

If you’re struggling with your mental health, it’s important to know that resources are available to help you cope and feel better.

Here are a few to check out:

Mental health workshops: Counseling and Psychiatric Services (CAPS) offers free weekly workshops to help students address anxiety, depression, stress, mindfulness and more.
Peer Wellness Coaching: Sometimes the best advice comes from other Buffs. That’s where peer wellness coaches come in. You can meet with a trained student to talk through things and get advice about time management, academics, test prep, relationships and more.
Let’s Talk: Talking through challenges can be a great way to gain insight, come up with a game plan and connect with resources. CAPS offers free drop-in hours as part of their Let’s Talk program where you can meet informally with a counselor for free to chat through a variety of concerns, including stress, anxiety and depression.
AcademicLiveCare: Students can access free, virtual counseling and psychiatry appointments online through AcademicLiveCare. This service is available to all students, regardless of your insurance plan.
Acupuncture and ear seeding: Did you know acupuncture can be used to help reduce stress, anxiety and depression? The Collegiate Recovery Community offers free ear seeding events every other Wednesday throughout the semester.
WellTrack: WellTrack is a free interactive and self-guided app that can help you identify, understand and address issues like stress, anxiety and/or depression.

2. Sleep

Getting enough sleep can be tricky in college. Work, classes, extracurriculars, exams and social events can all impact how much (or how little) rest we get. With everything going on, it’s important to remind yourself that sleep plays a critical role in your overall health and well-being. In fact, getting enough sleep can help keep your immune system running smoothly, improve your mood, help you retain information for exams and more.

If you’re struggling to get into a good sleep routine, here are some tips that can help:

Reduce your caffeine consumption during the day, especially in the late afternoon and evenings.
Avoid taking long naps during the day. Instead, focus on taking power naps that are only 20 to 30 minutes long. Campus has a variety of nap pod locations at The Rec, Wardenburg and Norlin Library.
Reduce your screen time at night. This includes your phone, laptop, gaming devices and televisions.
Get more natural light during the day by spending time outside.
Go to the gym earlier in the day to avoid releasing adrenaline into your system that may keep you up at night.
Make a nightly routine that helps you relax and prepare for bed. For instance, you can try brushing your teeth, reading a book, stretching, meditating or sipping sleepy time tea.
Pick up free sleep supplies like sleep masks, tea, ear plugs, aromatherapy rollers and more from the Wellness Suite on the third floor of Wardenburg Health Center or have them delivered to your residence hall through Buff Box.
Consider signing up for a group acupuncture session if you struggle with insomnia. Acupuncture can help increase your melatonin, reduce stress and improve the overall quality of your sleep.

Check out more tips to help you optimize your sleep schedule.

3. Sexually transmitted infections

Did you know that about one in five people in the U.S. has a sexually transmitted infection (STI)? These types of infections are common in young adults and can pass from person to person through sexual activities like oral sex, vaginal sex, anal sex, genital contact or sexual fluids like semen.

Common STIs include human papilloma virus (HPV), chlamydia, gonorrhea, syphilis and herpes simplex virus (HSV), among others.

If you plan to be sexually active, here are some tips to follow:

Use protection, like dental dams, condoms and finger caps. Free supplies are available at Wardenburg Health Center and in Buff Boxes.
Get tested for STIs regularly if you are sexually active. Remember that the most common symptom of an STI is no symptoms.
Talk openly with your partners about your status or test results.
Get vaccinated for human papilloma virus (HPV) and Hepatitis B.
If you’re at an increased risk of contracting HIV, Medical Services offers Pre-Exposure Prophylaxis (PrEP).
If you are concerned that you may have been exposed to bacterial STIs like syphilis, chlamydia or gonorrhea, doxyPEP can help prevent contraction after exposure.

If you or a partner ends up contracting an STI, it’s important to know that most types of STIs are treatable, and Medical Services offers a variety of testing and treatment options. Free at-home test kits are also available through a partnership through the Colorado Department of Public Health and Environment (CDPHE). Find more information about what to do after unprotected sex and how to keep yourself safe in the future.

4. Seasonal illnesses

College campuses are crawling with germs and viruses. This is because students often live in close quarters, attend social gatherings and may have larger classes. Some of the most common seasonal illnesses to watch out for include the common cold, flu and COVID.

Avoid getting sick this year by:

Getting a free flu and/or COVID vaccine.
Washing your hands regularly, especially before eating and after using the restroom.
Staying hydrated and getting seven to nine hours of quality sleep.
Reducing your contact with others if they're feeling under the weather.
Disinfecting common surfaces in your home regularly.

If you do get sick, monitor your symptoms, cover your coughs and sneezes, stay home when possible and opt to wear a mask. It’s important to know that viral infections like the common cold can’t be treated by a doctor. In these cases, you can use at-home remedies like cough drops, herbal tea, honey sticks for a sore throat and other self-care tactics. Pick up free wellness supplies at the Wellness Suite in Wardenburg Health Center or get them delivered to your residence hall for free in a Buff Box.

If you’re experiencing more severe symptoms like pain, nausea, vomiting, diarrhea or difficulty breathing, it’s probably best to make an appointment with Medical Services. Students can also access care after-hours, on the weekends and during breaks through AcademicLiveCare.

5. Meningitis

Proximity with a lot of other people can lead to more than just seasonal illnesses. This is especially true for those living in residence halls or high-occupancy housing units. In fact, college students are at increased risk of contracting meningitis.

Meningitis is a serious, and sometimes life-threatening, infection of the brain and spinal cord.

The best way to prevent the spread of meningitis is to get the Meningitis (Men-ACWY) vaccine. If you’re not already vaccinated, you can schedule a vaccine appointment with Medical Services.

Symptoms of meningitis include:

Confusion
Fever
Headache
Sensitivity to light
Stiff neck

If you or someone you know is experiencing any of these symptoms, make an appointment at Medical Services to be evaluated. It’s important to catch meningitis infections early to reduce the chances of spreading it to others and prevent serious nerve or brain damage. If you are experiencing symptoms after-hours, please go to an urgent care facility near you.

6. Substance use and misuse

Even though 93% of �� Students support choosing not to drink at parties, college can come with unspoken expectations around partying, drinking and substance use.

Students may choose to use substances to cope with mental health issues, manage stress, improve their energy, catch up on assignments, ease social anxiety and more. However, substances can also cause students to have unwanted experiences, such as worsening mental health issues, poor grades, reduced learning or performance, legal challenges, risky decisions or behaviors, accidents and reliance on unhealthy coping methods, among others. In some cases, substance use may result in increased emergency room visits, accidents, alcohol poisoning, overdoses, addiction and long-term health effects.

If you’re interested in exploring or changing your relationship with substances, you can schedule a Buffs Discuss Substance Use session. These sessions are run by trained undergraduate peer facilitators who can empower students to gain deeper understanding and be intentional about substance use. If you prefer to work with a professional staff member, check out the free and non-judgmental Exploring Substance Use Workshop.

�� Boulder also has programs to help students who are in recovery or seeking recovery from a variety of unhealthy behaviors, including substance use. Health Promotion offers free support for quitting nicotine, including quit kits, coaching and more. Additionally, the Collegiate Recovery Community offers free peer support, weekly meetings and social events for students in recovery or interested in recovery from a variety of substances and other unwanted behaviors.

Students can pick up free naloxone or fentanyl test strips on the third floor of Wardenburg Health Center or by ordering a Safer Night Out Buff Box.

7. Eating changes

There are a variety of things that can trigger changes in our eating patterns. In some cases, these changes are temporary, for instance forgetting to eat lunch while studying for an exam. However, significant changes can lead to more serious or long-term eating concerns, such as disordered eating behaviors or eating disorders.

For many students, college may be the first time that you have had the freedom or responsibility for deciding when, what and how to eat. This, on top of other stressors in college, can sometimes cause anxiety, especially for those who aren’t sure what food choices to make. Anxiety around food can also be compounded by things like cultural beauty standards, body image and comparing your body with those around you.

Here are some factors that can lead to unhealthy eating patterns:

Change or loss of control: Experiencing a lot of new things at once can be exciting, but it can also lead to stress or anxiety. As a result, people may compensate by exerting more control over what they eat.
Academics: It’s normal to feel worried about grades, workload and studying every once in a while. However, if classes become too stressful, some may use food as a coping method or a way to create control and stability.
Social groups: Friendships play a critical role in your college experience. However, it can also come with unspoken rules or peer pressure related to food, body image and exercise.
Food availability: Previous food experiences and current circumstances can impact how we view or access food. If someone is food insecure, it can affect their eating habits because they lack proper access to food.

If you feel lost when it comes to food or want to improve your relationship with food or exercise, there are resources on campus that can help.

Nutrition Services

Meet with a registered dietitian nutritionist (RDN) to learn about intuitive eating, adequate food intake and ways to overcome food rules or restrictions. Appointment options range from free screenings to ongoing sessions.

Collegiate Recovery Community (��CRC)

The ��CRC provides a free Food and Body Image support meeting every week. This drop-in meeting is a great place to build community and work with others who are in recovery from unhealthy relationships with food and body image.

Buff Pantry

The Basic Needs Center has an on-campus food pantry that supports all undergraduate and graduate students experiencing food insecurity. Simply complete a client intake form online and schedule an appointment to stop by once per week to select grocery items.

Explore your relationship with physical activity

Participating in regular movement (i.e., physical activity or exercise) has proven benefits for both our minds and bodies. Here are some tools to help you move your body in a safe and healthy way.

SNAP enrollment

The Basic Needs Center is available to help students enroll in the Supplemental Nutrition Assistance Program (SNAP), which provides supplementary funds to help qualifying individuals and families access nutritious food.

Dietary Accommodations

Campus Dining Services strives to meet the dietary needs of our community through access to food options that are allergen-free, halal, kosher, vegan and vegetarian. If you need support navigating food options on campus, you can work one-on-one with our registered dietitian nutritionist.

8. Relationships

Exploring your sexuality and relationships is a normal part of college life and young adulthood. Making new friends, forming and maintaining long-term relationships, dating and hooking up require us to set boundaries, communicate openly, build trust and find support when we need it.

It's also important to recognize when a relationship that feels uncomfortable, unhealthy or downright harmful. These characteristics can show up in a variety of ways, including when our boundaries are not respected, issues with trust or breakdowns in connection or communication.

If you notice a friend seems more unhappy than not in their relationship or they express feeling unsafe with a partner, this is a good opportunity to offer care and support.

The Office of Victim Assistance is a great resource that can help students recognize and seek support for:

Healthy, unhealthy and abusive relationship behaviors
Stalking
Sexual harassment
Intimate partner abuse, dating and domestic violence, and familial abuse
Rights, reporting options and advocacy
Short-term trauma counseling services
Community referral options
Ways to support friends or family members who have been through a traumatic experience

The Office of Institutional Equity and Compliance (OIEC) also offers free sexual relationships and consent workshops to help students explore boundary-setting, sexual decision-making, consent and the impact of alcohol on sex.

9. Physical injuries

Accidents happen, especially in college. That’s why it’s important to take precautions to avoid serious injuries on and off campus. Here are some tips you can use to stay safe.

Biking, skateboarding, walking and scootering

Always wear a helmet when biking, skateboarding or riding a scooter.
Stay in designated bike lanes or walking lanes.
Pay attention to your surroundings, especially when biking in the road, using crosswalks or going through intersections.
Be mindful of dismount zones on campus, and follow the rules, especially during high traffic times.
Never bike, skateboard or use scooters when under the influence of alcohol, marijuana or other substances.

Outdoor recreation

Always wear a helmet when rock climbing, bouldering, skiing, snowboarding, mountain biking or tubing.
Stay on designated trails and be mindful of avalanche or flood conditions in the backcountry.
Always pack adequate water and food, wear sunscreen and bring first aid supplies when adventuring outside.
Let someone know where you’re going and how long you expect to be gone. Be sure they can call for help if they don’t hear from you.

Driving

Never drive under the influence of alcohol, marijuana or other substances. If you’re intoxicated, designate a sober person to drive or leave your car behind and use �� NightRide, public transit or a rideshare service instead.
Minimize distractions by putting your cell phone on drive mode and not texting while driving.
Leave adequate space between yourself and other cars, especially during rush hour or in congested areas.
Use your hazard lights if you need to come to a stop quickly. This will alert the person behind you that they need to brake sooner than they might expect to avoid a collision.
If you are involved in an accident, move your vehicle to the shoulder or out of traffic.
Watch for pedestrians and bikes, even if they are not in a designated crosswalk or bike lane.

If you get injured or are involved in an accident, there are a variety of support services you can use on campus.

Medical Services

Medical Services provides injury care services, including x-rays. They can also help refer you to community services if you need more intense rehabilitation.

Physical Therapy and Integrative Care (PTIC)

The PTIC office provides a variety of services to students, including physical therapy, chiropractic care, acupuncture and massage to help address injuries, pain and other concerns.

Recreation Injury Care Center (RICC)

RICC provides free services to patrons and guests of the Rec Center including first aid, baseline concussion testing, injury prevention services and athletic training services.

AcademicLiveCare

If you need after-hours support for medical or urgent care needs, AcademicLiveCare offers free, on-demand virtual appointments for all students.

Health issues are more common than you may think, especially among college students. Here are some you may experience in college and what you can do about them.

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8 tips for living in Colorado

Anonymous — Mon, 19 Aug 2024 16:23:26 +0000

8 tips for living in Colorado Anonymous (not verified) Mon, 08/19/2024 - 10:23

Summer and fall can be a great time to enjoy everything Colorado has to offer. However, it’s also important to be aware of potential risks from elevation, heat and more.

Here are some tips and reminders to make the most of your Colorado experience.

1. Acclimate to the altitude

Colorado’s higher elevations can catch newcomers off guard. While downtown Boulder sits at around 5,300 feet above sea level, it’s easy to travel to areas much higher up in a short amount of time. For instance, the Flatirons summit is above 7,000 feet.

While altitude sickness typically occurs between 7,500 and 8,000 feet in elevation, some may experience symptoms before reaching this range. Here are some things to know about altitude sickness and what to do if you or someone you know begins experiencing symptoms.

Symptoms

Watch for signs of potential altitude sickness:

Headache
Sickness, nausea
Dizziness, lightheadedness
Tiredness
Loss of appetite
Shortness of breath

Treatment

If you think you may be experiencing altitude sickness, follow these tips to treat it:

Stop and rest. If possible, descend to a lower altitude.
Take ibuprofen or acetaminophen to treat headaches.
Drink plenty of water to stay hydrated and reduce symptoms.
Avoid consuming alcohol, vaping or exercising for the next 24 to 48 hours.

Medical Attention

If you experience any of the following symptoms, seek medical attention right away:

Loss of consciousness
Confusion, altered mental state
Fever
Blue tinge to skin or lips
Breathing difficulties, even when resting or lying down
Chest tightness
Persistent coughing with pink or white frothy liquid
Tiredness, weakness
Rapid heart rate

These symptoms are an indicator of high-altitude cerebral edema (HACE) or high-altitude pulmonary edema (HAPE), which can be fatal if left untreated.

2. Protect yourself from the sun

The sun’s rays are more intense at higher elevations, making it the perfect place to catch a sunburn. This is because there is less atmosphere protecting you from the sun’s UV rays. Here are a few tips that can help you avoid sun damage:

Wear SPF 30+
Lather up with sunscreen that has an SPF of 30 or higher. It’s usually best to apply your first coat of sunscreen about 30 minutes before you head outside. You’ll also need to reapply every one to two hours while out in the sun. For the best coverage, opt for sunscreen lotions rather than sprays. Don’t forget to apply sunscreen in the winter, too, especially if you go skiing this winter.
Avoid peak sun times
Keep to the shade and try to avoid prolonged sun exposure, especially between the hours of 10 a.m. and 4 p.m. when the sun’s rays are most intense.
Wear a hat
Pick out a hat with a wide brim that provides ample shade and protection against the sun. While baseball caps are popular, they may not be the best option for protecting your head or face from sun damage. Instead, try to opt for a sun hat, bucket hat or other styles that offer more protection.
Wear sunglasses
The sun can affect more than just your skin. That’s why it’s important to wear sunglasses to protect your eyes from sun damage. Polarized sunglasses can reduce the impact of UV rays and help reduce glare during the daytime.
Look for UPF clothing
UPF stands for ‘ultraviolet protection factor’ and is used to indicate how much UV radiation a fabric allows to reach your skin. If you are shopping for new hiking or outdoor gear, be sure to check the UPF rating and look for products that are rated as UPF 30 or above. These will offer you the best protection against the sun. Additionally, it’s important to remember that fabric wetness, wear and laundering can lessen the effectiveness of UPF clothing over time.

3. Beat the bugs

Common Colorado bugs include mosquitos, bees, wasps, ticks, ants, spiders and gnats. Luckily for us, this region is relatively safe in terms of bug-related illnesses like Lyme disease (from ticks) and West Nile (from mosquitos). However, stings and bites can still be itchy and annoying. If you’re looking to beat the bugs, here are some tips to follow:

Avoid standing or stagnant water, as it can serve as a breeding ground for mosquitoes.

Wear long sleeves and pants if possible. Consider tucking your pants into your socks and your shirt into your pants to block potential entries for bugs.
Use an EPA-registered bug repellent. Most repellents are available in sprays, lotions or as wearable bracelets.
Walk in the center of trails and inspect your body for ticks when you get home, especially if you’ve spent time in grassy, bushy or wooded areas.

Please note:
While cases of Lyme disease, Colorado Tick Fever (both caused by ticks) and West Nile Virus (caused by mosquitos) are rare in Colorado, it’s important to be mindful of possible symptoms, like headaches, stiffness, rashes, joint pain and vomiting. If you experience these symptoms, make an appointment with a healthcare provider.

4. Prepare for unpredictable weather

Check the forecast before heading outside and remember that Colorado weather can change in an instant. The best way to prepare for abrupt weather changes is to wear or pack layers with you when venturing outside, especially during the late afternoon. Be prepared for unexpected wind, rain or hail by bringing a windbreaker or rain jacket. If you think you may get wet, opt for synthetic materials like polyester and nylon, which dry more quickly. Cotton-based clothing can retain moisture and leave you sopping wet by the end of the day.

Note: If you plan to hike at high elevations (i.e., above 10,000 feet), it’s important to start your journey early in the day. Severe thunderstorms and hail are common in the afternoons and evening.

5. Practice fire safety

Colorado's dry climate increases the risk of wildfires, especially during summer months. Stay informed about fire bans and restrictions in your area, and always follow proper fire safety protocols when camping or enjoying outdoor activities. If you live off-campus, ensure your residence has working smoke detectors and a fire extinguisher. Familiarize yourself with evacuation routes and have an emergency plan in place.

6. Stay hydrated

High elevation can leave you feeling more dehydrated than usual. Be sure to drink one liter (32 oz.) of water every two hours while doing physical activity outside. It’s also important to bring extra water if you plan to be outdoors with pets or other people. Avoiding caffeine (a diuretic) can also help you stay hydrated for longer.

7. Avoid overheating

Colorado can get hot, hot, hot, especially in the summer and fall. If the heat index is above 90°F (32°C), you should use extreme caution when engaging in outdoor activities or exercise. Keep in mind that the heat index is a measure of how hot it feels, not how hot the reported outdoor temperature is.

It’s also important to be mindful of outdoor temperatures when on campus, especially if you’re commuting to classes. Temperatures between 90° F and 105°F (32°C - 40°C), you may experience heat cramps, heat exhaustion or heat stroke.

If you get too hot, follow these tips:

Get out of the heat by resting in a cool place such as an air conditioned building, shade or in front of a fan.
Drink cool liquids like water or sports drinks. Avoid drinking alcohol or caffeine as this can make you more dehydrated.
Cool down by taking a cold shower, using ice packs or wetting towels in cold water to apply to your neck and head.
Remove any unnecessary or tight clothing.

If you or someone you know experiences any of the following symptoms, seek medical attention:

Nausea, vomiting
Dizziness, fainting
Shortness of breath, stop breathing
Fever of 102°F (39°C) after 30 minutes of treatment
Shock, seizures
Weakness
Loss of consciousness

8. Respect wildlife

Colorado is home to a wide variety of less-than-friendly animals, including bears, mountain lions and rattlesnakes. Here are some tips that can help you stay safe and avoid scuffles with wildlife.

Keep your distance
Never approach wildlife. Maintain a safe distance between yourself and wildlife you come across. A good rule of thumb is to stay about two or three bus lengths away.

Never feed wild animals
Food can attract animals, including those you’d rather not meet. Never feed animals or leave food unattended. This rule also applies to animals on campus such as squirrels, birds and raccoons.

Keep trash locked
Bears love trash. If you live in an area where you have your own trash bins, be sure to keep them properly locked and follow your area’s guidelines for putting them out for collection.

Keep pets on leash
Encounters between pets and wildlife can be dangerous for you and your pet. Keep all pets leashed when hiking or exploring to avoid potential confrontation or aggression.

Resources

Apothecary Pharmacy	Adventure Resource Center	Outdoor Equipment Rentals	Figueroa Family Wellness Suite
The Apothecary Pharmacy at Wardenburg Health Center carries a variety of over-the-counter products, including sunscreen, allergy medication, lip balm, aloe vera, anti-itch cream and more.	The Adventure Resource Center is a free and open resource to help you plan your next trip into the outdoors. They provide route recommendations, backcountry meal planning tips, equipment recommendations and mapping services.	Outdoor Pursuits offers outdoor gear rentals to students, staff and faculty. Rental equipment includes hiking, camping, climbing, tubing, water sports and winter equipment options.	Did you know you can pick up free sunscreen, first aid and other wellness supplies at the Figueroa Family Wellness Suite on the third floor of Wardenburg Health Center?

Summer and fall are a great time to explore Colorado. Here are some safety tips and reminders to help you make the most of the warm weather.

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8 summer break ideas to boost your well-being

Anonymous — Mon, 06 May 2024 15:22:22 +0000

8 summer break ideas to boost your well-being Anonymous (not verified) Mon, 05/06/2024 - 09:22

Not sure what to do over the summer? Here are some activities that can boost your mental and physical well-being.

1. Transfer your health care

Okay, this one isn't necessarily “fun,” but it’s still important to do if your healthcare plan has changed or you're heading out of town for the summer. This means you may need to transfer or change your primary care, mental health care, prescriptions and more.

Students, staff and faculty can find in-network providers through the Anthem network. You can also access programs like AcademicLiveCare to access free virtual health and counseling services or Thriving Campus to explore therapy options near you.

2. Join a summer sports league

Get active and let your competitive side out by joining a summer sports league. The Rec Center offers a variety of summer intramural sports leagues, including basketball, tennis, pickleball, racquetball, jumbo volleyball and badminton. Summer Sports Passes are available for $10 and give you access to all summer leagues (summer Rec membership required).

If you’re looking to get out into the community, you can also join local sports leagues like basketball, dodgeball, volleyball, kickball, softball and more. Here are some areas around Colorado that offer recreational adult leagues.

If you’re not in Colorado, you can also search your local area for recreational sports league options.

3. Catch up on your ‘to be read’ list

Put those textbooks down and pick up a novel instead. Summer is a great time to unwind with a good book, catch up on your ‘to be read’ pile or experience the joy of reading for fun. You can find the perfect summer book by exploring the New York Times Best Sellers list or review-based platforms like Goodreads.

If you’re looking for personalized recommendations or free books, check out your local library or head over to Norlin. All �� students can check out books for free with your Buff OneCard. If you're a Colorado resident, you are also eligible for a free library card at any Colorado library. Books are available as hard copies or e-books through apps like Libby.

4. Volunteer

Volunteering in your community can give you a sense of connection, belonging and accomplishment (it can also help boost your resume). The best part is that most volunteer opportunities are flexible and cover a variety of areas, so you can find something that fits your schedule and your interests. If you’re looking to get involved, the Volunteer Resource Center (VRC) is a great place to get started! They provide a one-stop shop for opportunities that are open to students in the community and nearby.

5. Enjoy Free Days or a Culture Pass

Did you know you can visit local cultural attractions for free? That’s right. Denver hosts a variety of Free Days throughout the summer that allow you to enjoy the zoo, museums, botanic gardens and more at no cost.

If there’s an attraction you’d like to visit, but you missed the Free Day, that’s okay. Most Colorado libraries offer Cultural or Adventure Passes for free to cardholders! Passes typically need to be booked in advance, so plan your trip early!

If you’re out of state over the summer, check with your local libraries to see if they offer similar deals. Many areas have similar perks and experiences available.

6. Sign up for a race

Get active and work towards one of your fitness goals by training for an upcoming race or competition. If you’re not feeling athletic, don’t worry. Many events aren’t competitive or don’t have time limits, so you can go at your own pace and still have fun.

Here are some opportunities you can look forward to around Colorado.

Rocky Mountain National Park | Friday, Aug. 2 and Saturday, Aug. 3
This challenging but scenic run weaves through Estes Park and Rocky Mountain National Park. Courses include a 5K and half marathon.

Pearl Street Mile | Saturday, Aug. 3
Join community running clubs for a multi-lap race around Pearl Street. Heats are based on running time, so you can join groups that are at a similar pace.

Buffalo Bicycle Classic | Sunday, Sept. 8
Looking to go biking? The largest scholarship fundraising ride is coming to �� Boulder. This event offers a variety of distances ranging from 14 to 100 miles.

7. Enjoy local traditions

Colorado summers are full of fun traditions big and small. Grab a friend and head outside to celebrate the summer season with festivals, markets, events and more! Here are a few things to check out around Colorado.

Markets

Farmers Market (Boulder and Longmont)
Golden Farmers Market
Denver Merchant Markets (Lakewood, Highlands Ranch and Littleton)
Highlands Square Farmers Market (Denver)
Rebel Marketplace (Aurora)
Larimer County Farmers Market (Fort Collins)
Estes Park Art Market (Estes Park)

Events

Yoga on the Rocks (Red Rocks, Morrison)
Taste of Colorado (Denver)
Film on the Rocks (Red Rocks, Morrison)
PrideFest (Denver)
Boulder County Pride (Boulder)
Rooftop Rodeo (Estes Park)
Bike to Work Day (Boulder)
Tube to Work Day (Boulder)

Festivals

Shakespeare Festival (Boulder)
Boulder Creek Fest (Boulder)
Greeley Stampede (Greeley)
Wildflower Festival (Crested Butte)
Hot Air Balloon Rodeo (Steamboat Springs)
Chalk Art Festival (Denver)
Medieval Festival (Loveland)
Renaissance Festival (Larkspur)

8. Plan a camping trip

Colorado is great for camping, no matter where you live. This summer, try to plan a trip to get into the great outdoors with friends or family. You can explore nearby campgrounds and make reservations online. Just be sure to book ahead to secure your spot or plan to get up early for first-come, first-served campsites.

If you don’t have gear or are missing some essentials, Outdoor Pursuits at the Rec Center has outdoor equipment rentals available (no membership required). Rental items include tents, backpacks, sleeping bags, stoves, bear cannisters, cook sets, camping chairs, coolers and more. They also have rentals available for water sports and rock climbing for additional adventures.

Resources

If you’re planning to join in on outdoor activities, be sure to bring water and sun protection. You can also connect with a wide variety of health and wellness resources over the summer.

Not sure what to do over the summer? Here are some activities that can boost your mental and physical well-being.

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5 things to check out at the Rec Center this year

Anonymous — Wed, 23 Aug 2023 07:00:00 +0000

5 things to check out at the Rec Center this year Anonymous (not verified) Wed, 08/23/2023 - 01:00

The Recreation Centers on campus are a great place to meet new people, build community, explore new hobbies and stay active. Here’s everything you need to know about going to The Rec this year.

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A Boulder and beyond bucket list of must-do summer adventures

Anonymous — Tue, 30 May 2023 14:19:01 +0000

A Boulder and beyond bucket list of must-do summer adventures Anonymous (not verified) Tue, 05/30/2023 - 08:19

Summer is here and the mountains are calling, but there’s so much more to do in Colorado, even in your own backyard. Here’s our list of the quintessential, must-do summer adventures in Boulder County and a few beyond.

1. Tube the Boulder Creek

Tubing the Boulder Creek through town is a rite of passage for all who call Boulder and the surrounding area home. With a little preparation, proper equipment and a plan for where to put in and get out, a summer float through Boulder can be a perfect way to spend a few hours. The Outdoor Pursuits office at The Rec features an equipment rental center and rents tubes, helmets and life jackets for daily or multi-day use, and they’re open every day in the summer when you’re ready to float. For more information on how to enter and exit the creek, check out this beginner’s guide.

2. Celebrate the 4th at Ralphie’s Independence Day Blast

Staying put for the 4th of July this year? Celebrate at Folsom Field with live music, activities and a fire-proof night sky drone show in place of traditional fireworks.

3. Eat hyperlocal

Outdoor, seasonal farm dinners grew dramatically in popularity during the pandemic, but these farm–to-table dining experiences are here to stay! Diners eat beside the gardens that produced their meal and are usually visited by not only the featured chef that evening but also the farm’s resident animals. Check out the line up of farm dinners from some of our favorite chefs and locales including Whistling Boar, Black Cat Farm and the Lyons Farmette.

Can’t make it to the farm? There are many restaurants in Boulder just a short walk from campus that can satisfy the need for clean, farm-to-table food cravings. Consider checking out Wild Pastures Burger Co., Naked Lunch Colorado, Next Door Kitchen and Bar or one of the many restaurants owned by Three Leaf Farm.

You can also shop locally at farmer’s markets in Boulder, Louisville, Longmont, Lafayette and Lyons! Offering so much more than local harvests, you can enjoy a meal, have your knives sharpened, listen to music and enjoy the bounty of produce grown in Colorado. For a complete list of markets in your area, check out this online resource.

4. Pool hop through Boulder County

Some of the best public pools exist right here in Boulder County and can be enjoyed without breaking the bank. Start off with a dip right on �� Boulder’s campus in the Buff Pool because where else can you swim in a pool the shape of a buffalo? Access to the pool is free to all Buff OneCard holders on Welcome Wednesdays, June 7 through Aug. 2.

Once you’ve had your fill of the “Ralphie” pool, walk or ride over to Scott Carpenter Pool just off campus. This recently renovated pool is named after one of Boulder's most famous astronauts and features a lazy river, multiple slides, a splash pool and lap swimming.

Ready for the next dip? Dry off and head over the Boulder Elks Pool where the springboard and high dive await you, the snack bar has the best treats from your childhood and the manager is always open to requests as he finetunes the pool’s Spotify playlist.

Once you’ve gotten your fill of cannonballs and unintended belly flops, catch the Eldo Shuttle to Eldorado Swimming Pool. This 100+ year old attraction is a swimming experience unlike any other! Pack your hiking shoes, fishing poles or mountain bike too because the pool is located just outside Eldorado Canyon State Park.

5. Attend the Colorado Shakespeare Festival

The Colorado Shakespeare Festival is known for being ‘theater under the stars’ and is held annually on �� Boulder’s campus from June through August. There’s really no better way to see The Bard’s work than this. The 2023 lineup features five different plays and tickets can be purchased online.

6. Check out The Rec

Have you been considering trying the equipment and facilities, a fitness class or an instructional program at The Rec but hesitated to do so? This summer might be the best time to try it out. The Rec truly has something for everyone with state-of-the-art equipment, multiple pools and courts, a climbing gym, and a full line up of daily fitness classes and 4-8 week instructional programs. Access to the Rec’s facilities and general exercise equipment is free on Wednesdays from June 7 through Aug. 2 for all Buff OneCard holders if you’d like to check it out at no cost.

7. See a show at Red Rocks Amphitheater

Red Rocks Amphitheater is known as one of the best outdoor music venues in the world and is located just 40 minutes from Boulder. The venue attracts some of the best musical acts and comedians to its stage for unforgettable performances in an unforgettable setting. Be sure to get there early to enjoy the Colorado Music Hall of Fame, explore the grounds and take in the views.

If a Red Rocks concert is beyond your budget this summer, venues throughout Boulder County offer free and low-cost concerts to fill almost every night of the week. Check out some of our favorites including Chautauqua’s summer concert series, Lyon’s Planet Bluegrass, Pearl Street’s Bands on the Bricks, Longmont’s summer concert series and Louisville’s Street Faire.

8. Ready for a road trip? Visit a National Park

Rocky Mountain National Park is the closest option to Boulder. Rocky Mountain National Park's 415 square miles (265,807 acres) encompass a spectacular range of mountain environments and cross the Continental Divide. Be sure to plan ahead though, timed entry reservations are required between May 26 and Oct. 22.

Great Sand Dunes National Park and Preserve is located just four hours south of Boulder makes you feel as though you’ve been transported to another planet. Pack your goggles, rent a board from one of the many shops right outside the park and enjoy a day sledding down the tallest sand dunes in North America. In May and June you can splash (and sometimes float) in the Medano Creek which travels right through the park and creates a unique beach experience unlike any you’ve seen before. Visit the park’s website for the latest information on conditions in the park before you go.

If you're up for a longer drive, there are two additional parks located towards the southwest corner of the state. Black Canyon of the Gunnison National Park, located about five hours away near Montrose, is often referred to as the Grand Canyon of Colorado. This park exposes visitors to some of the steepest cliffs, oldest rocks and roughest spires in North America. Mesa Verde National Park, located about seven hours from Boulder, is a World Heritage Site and International Dark Sky Park. The park honors the rich heritage and culture of the ancestral Pueblo people who formerly lived there and protects the historic cliff dwellings they built.

There is so much to do in Colorado over the summer, even in your own backyard. Here’s our list of the must-do summer adventures in Boulder County and a few beyond.

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Mental health is... Moving your body

Anonymous — Fri, 31 Mar 2023 06:00:00 +0000

Mental health is... Moving your body Anonymous (not verified) Fri, 03/31/2023 - 00:00

Participating in regular movement (i.e. physical activity or exercise) has proven benefits for both our minds and bodies. Here are some tools to help you move your body in a safe and healthy way.

The benefits of movement

Oftentimes, when we think of movement, we automatically associate it with a sweat-inducing workout at the gym. However, movement can take a number of forms, and there’s no one-size-fits-all approach. In fact, all types of movement are beneficial for our bodies and minds. Here are just a few of the benefits of moving your body:

Releases endorphins and helps relieve stress
Allows us to take a break from everyday challenges and responsibilities
Helps emotions move through our bodies
Provides an outlet for self expression
Strengthens the connection we have with our bodies

Movement is a tangible and accessible coping mechanism for all abilities, fitness levels and ranges of mobility. It can also be a great outlet to meet people, build community and find support in tough times.

Evaluating our relationship with movement

While physical activity can benefit our mental health in many ways, it can also have a dark side. In some cases, we may use exercise as a way to exert control over our bodies, alter our appearance or use it to determine what we are allowed to eat. Here are a few things to consider when evaluating your own relationship with movement and exercise:

Intuitive relationship with movement:

Your routine...

Helps you feel connected with your body
Allows for rest and sick days
Makes you feel stronger, more flexible or have greater endurance
Helps you relieve stress and is enjoyable
Can move down on your priority list
Is responsive to your needs
Includes different types of movement
Is respectful of your body’s limits

Potentially harmful relationship with movement:

Your routine...

Is all or nothing
Allows for very few or no rest days
Doesn’t include breaks or time off for sick days or injuries
Must meet certain requirements to “count”
Feels like something you have to or are expected to do
Takes priority over other things in life (relationships, rest, socializing, etc.)
Causes you to feel upset or anxious if you miss a workout
Determines what you are allowed to eat based on activity level or calories burned

Making movement fun

Another way to build a more positive relationship with movement is to make it fun! Not only will you be more likely to engage in healthy movement, but it will also be easier to make it part of your routine if it’s something that brings you joy, improves your mood or helps you de-stress. Here’s how to get started:

There are so many different ways to move your body. Use these questions to figure out what kind of activities might speak to you:

Do you prefer to exercise alone or with other people?
Do you prefer indoor activities, outdoor activities or both?
What is your current fitness level?
How do you want to feel afterward (e.g. calm, energized, etc.)?

Once you’ve answered these questions, we recommend completing our Physical Activity Rating Worksheet. This worksheet allows you to browse through different types of activities and rate the ones that are most interesting to you. It’s important to remember to start where you’re at and what is comfortable for you. If an activity seems too strenuous, look for ways to adapt it to your own abilities and needs.

Physical Activity Interest Worksheet

*You can complete this PDF worksheet by filling it out on your computer, printing it or taking a screenshot on your phone.

Resources to help you get started

Whether you’re looking for something new or starting out as a novice, there are resources at �� Boulder that can help you get started.

Recreation Center
The Recreation Centers on campus offer a variety of programs, including inclusive rec, group fitness classes, small group training, personal training, outdoor trips, intramural sports, club sports and more.

BCycle
Interested in biking? Students can use BCycle for free! You can also rent a bike for the semester through the ECenter bike program.

Nutrition Services
If you have questions about nutrition, meal planning or eating healthy on a budget, Nutrition Services can help. They offer free consultations as well as one-on-one nutrition counseling services.

Student orgs
Exploring movement can be easier as a group. Buff Connect can help you find recreation- and wellness-focused groups to join on campus.

Peer Wellness Coaching
If you're unsure about getting professional support, you can work with a trained student instead. Peer wellness coaches can help you explore resources, create a routine and explore different types of movement.

Recreation Injury Care Center (RICC)
The Injury Care Center is open to all members of the Rec Center. They provide a number of services, including taping, injury assessment, referrals and more. They also have a library of preventive and rehabilitative exercises.

Physical Therapy and Integrative Care (PTIC)
Medical Services offers a number of rehabilitative services, including physical therapy, massage and acupuncture.

Student events
If you’re looking for events and programs to get involved in movement on campus, check out the Student Events page for more information.

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7 new things to enjoy at the Rec Center this semester

Anonymous — Fri, 20 Jan 2023 17:48:07 +0000

7 new things to enjoy at the Rec Center this semester Anonymous (not verified) Fri, 01/20/2023 - 10:48

Recreation Services is excited to announce that they will be offering a variety of new programs this semester! Check out all the new things coming to The Rec.

New small group training programs

Small group training classes allow you to work closely with a personal trainer. These groups are a great way to work toward specific goals and meet new people, who you can workout with each week.

Buffs Bootcamp

Learn how to achieve your fitness goals and get motivated to move. This class will focus on cardio goals, dynamic movements, basic weightlifting and mental resilience. All experience levels, gender identities and goals are welcome.

Locomotion

This class covers cartwheels, bridging and low-gait movements. Participants should be prepared for a physically engaging class. We’ll teach you how to step outside your comfort zone and embrace your body’s capabilities. All experience levels and gender identities are welcome.

Yoga for Holistic Wellness

Explore the connection between your body and your mind during this focused yoga practice. This class builds on skills each week, allowing you to develop a practice that will benefit your physical and mental well-being. All experience levels and gender identities are welcome.

New facilities

The Main Student Recreation Center is currently undergoing renovations to provide a new functional fitness space that will include an additional mat room, F45, CrossFit and more.

Learn more about the project

New inclusive events

Inclusive Rec provides opportunities for students of all identities and abilities to enjoy recreational activities, build community and enhance wellbeing.

Adaptive Fitness Training Series

Learn how to incorporate adaptive training into your cardio, strength and stretching routines. This program will focus on a different area of training each session. Participants will have an opportunity to work with a personal trainer to receive individualized instruction and ideas for implementing new techniques into their own workout programs. No previous experience is required. Space is limited, so be sure to register in advance.

Sit Volleyball

Challenge yourself to a game of sitting volleyball. While similar to standing volleyball, sitting volleyball provides a completely new experience in a game you might be more familiar with. All abilities are welcome, no experience necessary. No registration required.

Join the fun: Friday, Feb. 17 from 5:00 p.m. to 7:00 p.m.

Up/Down Tennis

Enjoy a new style of tennis by playing up/down tennis! Participants will have the opportunity to compete and play together as one partner utilizes a sport wheelchair and the other stands. All abilities are welcome, no experience necessary. Equipment is included. No registration required.

Join the fun: Thursday, Apr. 13 from 6 p.m. to 8 p.m.

More programs to check out

Outdoor Pursuits

Outdoor Pursuits offers a variety of trips, courses and events to help you enjoy the great outdoors!

Sport Clubs

�� Boulder has over 30 sport club teams on campus! Sign up to play and compete with other universities.

Intramural Sports

Looking for friendly competition? Sign up for intramural sports! Leagues are available twice per semester. You can sign up as a solo agent or as a team.

Fitness and Wellness

Fitness and Wellness offers a variety of programs, including group fitness classes, specialized courses and personal training services.

Recreation Services is excited to announce that they will be offering a variety of new programs this semester! Check out all the new things coming to The Rec.

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7 pro tips to prepare for ski season

Anonymous — Tue, 04 Oct 2022 06:00:00 +0000

7 pro tips to prepare for ski season Anonymous (not verified) Tue, 10/04/2022 - 00:00

Snow is just around the corner, and that means it’s almost time to hit the slopes. Here are seven pro tips to help you prepare for the 2023-24 ski and snowboard season.

1. Gather the essentials

If you’re new to Colorado, haven’t skied or snowboarded before or simply missed out last season, here are some essentials you’ll want to consider having for the upcoming season.

Helmet. A properly fitted helmet can help prevent concussions and keep your head warm and dry. For extra warmth, throw on a thin hat underneath.
Neck gaiter. Neck covers like gaiters and balaclavas can help keep you warm and comfortable, especially in windy or snowy conditions.
Goggles. Protect your eyes from snow, wind and sun damage by wearing goggles. If you wear glasses, be sure to find a pair that fits over them. Sunglasses can also be a good substitute if it’s not too snowy or windy.
Sunscreen. Just because it’s winter doesn’t mean you should skip sun protection. Harmful UV rays can penetrate clouds and reflect off the snow, giving you a gnarly goggle tan. Use an SPF of 30 or more on exposed skin areas and reapply every few hours for the best protection.

Water bottle or hydration pack. Skiing and snowboarding can be physically strenuous, especially at higher elevations. Stay hydrated throughout the day by bringing a water bottle or hydration pack. If you don’t have something you can easily carry, set an alarm to remind yourself to take water breaks at rest stops or the gondola.
Layers. Layering your clothing can help you prepare for changing weather. Wear layers that you can remove if the weather warms up or add if it gets chilly.
Synthetic fabrics. Look for waterproof clothing and gear made from synthetic fabrics like polyester (wool is another good option). These fabrics will help keep you dry and won’t retain as much moisture throughout the day.
Gloves. Choose waterproof gloves or mittens designed to keep your hands warm and dry. Good quality gloves that fit well work best to protect your hands and keep you active throughout the day.
Hand or foot warmers. If your socks or gloves get wet and cold, it’s a good idea to have warmers on hand to help keep you warm. Most last a few hours and are easy to carry in your pocket.

Ski pass. If you plan to ski four or more trips this season, investing in a pass can save you money. The two main options in Colorado are Epic Pass and Ikon Pass.

Missing some winter gear?

Investing in gear can get expensive. If you’re missing some essentials, see if you can borrow or rent gear instead of buying. The Outdoor Pursuits Equipment Rental Center has a variety of winter equipment available for rent, including avalanche probes and shovels, insulated jackets and pants, snowshoes and more.

2. Inspect your existing gear

If you already have gear on hand, it’s important to inspect it each year and make any necessary repairs before you head out of town. Here are a few items to check off your list:

Check your snow pants and jackets for holes, tears or damaged zippers.
Ensure your gloves are all complete sets.
Try on your essential clothing, boots and outerwear to ensure everything still fits and is in good condition.
Test your bindings to ensure they are secure.

Try on your goggles to look for scratches or other issues that may interfere with your line of sight on the mountain.

In addition to these items, it’s also a good idea to give your skis or board a tune-up. If you’ve never waxed or tuned your skis or board before, don’t worry. Plenty of shops around town offer these services (you can also find service centers at most resorts).

3. Prepare your body

There is nothing quite like sore legs, sore feet or fatigue to ruin a good ski day. Preseason conditioning is one of the best ways to prepare your body for ski season and prevent injuries on the slopes.

When should I start? It’s a good idea to begin training at least six to eight weeks before the start of ski season. This will give you enough time to feel the benefits and improve your performance.
What should I train? Skiing and snowboarding require a combination of muscle strength, balance, endurance and cardio. It’s best to incorporate these elements into your workout routine, even if you split them between days.
How often should I train? Try to commit to exercising two or three times each week.

Important: Remember to modify exercises to fit your own body, ability and level of training. If a specific activity hurts, skip it until you feel better or find other ways to modify it. Finally, move at your own pace. You can always add more reps, weight or time as your training progresses.

Get ready with small group training

The Rec Center offers a variety of strength and endurance small group training courses that can help you prepare for ski season. You can choose courses focusing on mobility, strength, flexibility or a total body workout. The instructors are personal trainers who can provide personalized tips and modifications tailored to your abilities and fitness level.

Explore small group training options

4. Find your crew

Looking for someone to hit the slopes with? �� Boulder has a variety of clubs and organizations that students can join to get more involved on the mountain.

Boulder Freeride

This non-profit student organization plans and coordinates trips to a variety of ski resorts throughout the semester.

Great for: Skiers and riders of all levels.

Get connected: Learn more about Boulder Freeride

Backcountry Squatters

This student organization strives to create community and support for women in the outdoors. They provide day trips, clinics, virtual hangouts and more.

Great for: Skiers and riders of all levels who identify as women.

Get connected: Learn more about Backcountry Squatters

Club Sport Teams: Snowboarding & Freeskiing

If you’re looking to train and compete against other skiers or riders, you may want to consider joining one of the sport club teams available at the Rec Center.

Great for: Skiers and riders looking to compete against other students and colleges.

Get connected: Learn more about Sport Clubs

Backcountry Club

If you are interested in learning how to backcountry ski or already love the sport, look no further than The Backcountry Club at ��.

Great for: Skiers looking to venture into the backcountry, whether it’s your first time or hundredth time.

Get connected: Learn more about the Backcountry Club

5. Explore transit options

Driving in traffic to and from the slopes can be tiring (we’re looking at you I-70). Avoid the traffic by taking public transportation to and from the mountains with one of these programs:

�� Boulder Ski Bus

The E-Center’s Ski Bus Program provides ticketed rides to and from ski resorts for �� Boulder students, including Arapahoe Basin, Winter Park, Copper and Eldora. Every bus stops at Williams Village, Kittredge and Farrand Field on campus. Tickets are available for $20 ($10 for HERD members).

Learn more about the Ski Bus

Snowstang RTD Program

The Colorado Department of Transportation provides shuttle services to and from Loveland, Arapahoe Basin, Copper, Breckenridge and Steamboat Springs throughout the ski season. Tickets are available for $25 to $40 roundtrip.

Learn more about the Snowstang program

6. Get back to basics

Learning to ski or snowboard is no easy feat. If you’re new to the sport or are getting back into it after a hiatus, start with easier runs to help you learn and master basic skills and get used to your equipment. Track whether or not you’ve mastered skills like making turns, stopping without your poles (for skiers), getting on and off the lift by yourself and slowing down.

Once you’ve mastered these skills, you are ready to explore other areas on the mountain. You may need to be willing to get out of your comfort zone, but be sure to keep moderation in mind. If you ride a black diamond run before you’re ready, you may endanger yourself and others. Know your limits on the slopes, stay in bounds and practice controlled movements.

Keep in mind that chutes, trees and backcountry areas pose additional risks, especially if you aren’t used to these types of terrain. Always go with a partner and keep each other in sight in case you get injured, fall into a tree well or need assistance getting down.

7. Seek support as needed

Make the most of your ski season by taking advantage of the resources available on campus. There are various options to help you prepare for the season and overcome potential setbacks.

Sports medicine

Medical Services has a sports medicine team that can help with acute and chronic injuries related to sports and physical activity. They offer same-day X-rays, on-site physical therapy and work closely with local surgical specialists.

Concussion care

Medical Services has an interdisciplinary team of physicians, nurse practitioners, physical therapists and psychologists to support students with concussions or who have sustained head injuries.

Physical therapy

Medical Services has a team of certified physical therapists specializing in college health. They can help treat overuse syndromes, posture issues, trauma and athletic injuries to help you make the most of ski season. Consider scheduling an appointment before the season starts to build strength and prevent injuries.

Personal training

Work with a certified personal trainer to develop a sport-specific training regimen. Training options include personal and partner training as well as adaptive training for all levels and abilities.

Sports massage

Massage can help to stretch out and manipulate scar tissue to minimize the risk of a repeat injury. It’s also a great way to replenish muscles with improved blood supply for better healing.

Snow is just around the corner, and that means it’s almost time to hit the slopes. Here are seven pro tips to help you prepare for the 2023-24 ski and snowboard season.

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5 essential hiking tips and places to go around Boulder

Anonymous — Thu, 11 Aug 2022 06:00:00 +0000

5 essential hiking tips and places to go around Boulder Anonymous (not verified) Thu, 08/11/2022 - 00:00

Living in Boulder has a lot of perks, including easy access to some of the best hiking, biking and outdoor activity spots. If you’re planning a trip to one of the nearby parks or trailheads, keep these tips in mind.

Ease into it

Whether you consider yourself a novice or an expert, choose a trail that matches your current fitness level and ability. Be sure to evaluate distance, elevation gain, ratings, trail conditions and more before committing to a hike. There are lots of free online resources that can help you find a trail that’s right for you. You can also talk to local guides, check out regional maps or stop by the Adventure Resource Center on campus to get recommendations or support. Here are some additional free resources to check out:

Pack the essentials

There are a few essential supplies you’ll want to bring with you, regardless of whether you’re going for a day hike, summiting a 14er or biking on nearby trails. Here’s what to pack:

Water. Higher elevation can cause you to become dehydrated more quickly. Drink at least one liter (32 oz.) of water every two hours while hiking, biking or exercising outdoors. If you’re bringing a furry companion with you, be sure to pack extra water for them as well.
Food. Pack snacks that have a mix of protein and carbohydrates to help keep your energy up throughout your hike. This can include things like peanut butter crackers, jerky, trail mix and fruit snacks.
Sunscreen. Higher elevation can also increase your chances of a sunburn. This is because there is less atmosphere to protect you against UVA and UVB rays. Wear an SPF 30+ sunscreen and remember to reapply it to your skin every one or two hours. Hats and sunglasses can provide additional protection to your face and eyes.
First aid kit. Accidents happen, and it’s important to have a first aid kit on hand in case they do. Make sure your kit is equipped with disinfecting ointment, bandages, blister treatments, over-the-counter pain medication and other personal care items you may need, such as an inhaler.
Rain jacket. Weather can quickly change and afternoon storms are common at higher elevations. Be prepared for rain and thunderstorms by packing a rain jacket or windbreaker to keep you dry.

If you plan on going into the backcountry, consider packing additional items such as a headlamp, navigation device, fire-starters and an emergency shelter kit.

Check the weather

Look at the forecast before heading out, and keep in mind that weather in Colorado can change in an instant. Be prepared for less-than-ideal weather by dressing in or packing layers. This will allow you to cool off when it gets hot and bundle up if it rains or gets colder at higher elevations. Synthetic materials like polyester and nylon are best, because they hold less moisture compared to regular cotton clothing and dry more quickly. It’s also important to wear appropriate shoes that fit you properly, provide adequate support and have good traction. If you’re planning to wear a new set of shoes or hiking boots, break them in a few times before committing to longer hikes.

Leave no trace

Leave no trace principles help minimize your impact on the outdoors. Here are some ways you can help protect our parks and wildlife while hiking:

Follow the rules. Read posted signs at parks and trailheads to make sure you’re up to speed on current regulations and restrictions, such as trail closures, fire dangers and pet policies.
Pack it out. Pick up trash you see on the trail and avoid leaving litter behind. If you bring a dog, remember to pick up and pack out all of their waste (you can bring an airtight container to help eliminate smells from used doggy bags).
Prevent wildfires. Colorado is at a high risk for wildfires, especially during the summer and fall months. Pay close attention to fire restrictions and bans, including bans on cigarettes and marijuana.
Be respectful of others. Stay on designated trails, and be courteous to other hikers. Protect wildlife by maintaining your distance and keeping your dog on a leash or at home.

Use the buddy system

If you’re going for a hike, take a friend (or a few) with you. Accidents are more common than you may think, so it’s a good idea to have someone around to call for help or provide assistance, especially on less frequented trails. If you do decide to go it alone, tell someone where you’re going and how long you expect to be gone. Have a plan in place in case they don’t hear from you. That way if something does happen, they will be able to call for help or search and rescue.

Hikes near Boulder

Looking for a hike nearby? Here are a few spots to check out:

Fowler Trail

Location: Eldorado Springs
Distance: 4.0 miles
Elevation gain: 238 ft.
Level: Easy
Dogs: Leashed

Rattlesnake Gulch Trail

Location: Eldorado Springs
Distance: 3.6 miles
Elevation gain: 951 ft.
Level: Moderate
Dogs: Leashed

Green Mountain West Trail

Location: Flagstaff Mountain
Distance: 4.0 miles
Elevation gain: 721 ft.
Level: Moderate
Dogs: Leashed

Additional resources

New to hiking? Check out opportunities through Outdoor Pursuits below to get involved and learn about the outdoors. The city of Boulder and Boulder County also have a number of opportunities to get involved including educational nature programs and volunteer opportunities.

Outdoor Pursuits trips

Outdoor Pursuits offers hiking and backpacking trips that will prepare you for your own hikes and adventures around Colorado. Early registration is recommended due to limited spots.

Wilderness Workshops

Join Outdoor Pursuits for Wilderness Workshops that will help you plan and prepare for outdoor adventures. They cover a variety of topics, including backcountry cooking, trip planning, birding and more.

Adventure Resource Center

The Adventure Resource Center (ARC) has resources and staff available to help you plan your next big trip. Whether you're interested in hiking, rafting, climbing, backpacking or camping, the ARC is a great place to get started. They can provide great recommendations and help you prepare for your trip. Stop by the first floor of the Rec Center near the Outdoor Pursuits office to get started.

Outdoor Equipment Rentals

The Rec Center’s Outdoor Equipment Rental program provides equipment rentals for a variety of outdoor activities, including hiking, camping, climbing, water sports and more. Students with a valid Buff OneCard can rent equipment. Rates and rental periods are available online.

Wilderness Medicine

Attend a Wilderness First Responder class to receive a certification that provides you with the tools to make critical medical and evacuation decisions in remote settings. This course is handy for those who may be hiking, climbing, camping or backpacking in remote or backcountry areas.

Apothecary Pharmacy

Get the summer supplies you need at the Apothecary Pharmacy at Wardenburg Health Center. They have sunscreen, aloe vera, nasal spray, sinus relief, first aid supplies, over-the-counter and prescription medications, as well as a variety of personal care items.

Follow us @��HealthyBuffs

Find us on Instagram to get the inside scoop on additional tips, tricks and ways to get involved in the outdoors.

If you’re planning a trip to one of the nearby parks or trailheads, keep these tips in mind.

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3 tips to create an at-home gym (for free)

Anonymous — Fri, 15 Jan 2021 21:41:36 +0000

3 tips to create an at-home gym (for free) Anonymous (not verified) Fri, 01/15/2021 - 14:41

Looking to make the most of your space at home? Here are some tips to help you create a functional at-home gym.

1: Designate a space

The first step in creating an at-home gym is to identify a space. Pick a room that meets your needs and can accommodate all of the activities you plan on doing. For instance, if you’re planning on doing movements like burpees, dancing or swinging kettlebells, it may be a good idea to find a space with ample room and high ceilings.

Don’t be afraid to get creative. Working out at home isn’t for everyone, and that’s okay! Consider how you can create a space for yourself outside, whether it’s on your deck, on your lawn, at a local park or at the outdoor Fitness Court.

Remember to be mindful of where you choose to workout, especially if you’re in a residence hall or apartment. Be respectful of your neighbors, especially in terms of noise (equipment, music, stomping, etc.). You can help reduce noise by wearing headphones, cushioning equipment with mats or pillows and working out on carpeted surfaces. If you live with roommates, talk about your plans and try to workout around everyone’s sleep and study schedules.

2: Gather your equipment

Don’t worry, you don’t need expensive or high-end gym equipment to get a good workout in. In fact, there are a ton of free and low-cost equipment options available. Here are a few ideas to help you get started:

Cardio

Walk, run, jog or hike on local trails
Bike for free with BCycle
Practice bodyweight exercises like lunges, jumping jacks or burpees
Follow along with The Rec’s free 10K training program
Check-out a jump rope or resistance bands from the Rec Center

Strength

Check out strength equipment from the Rec Center, including dumbbells, resistance bands and more
Practice bodyweight exercises like pushups, squats or step ups
Take a trip to the outdoor fitness court to practice circuits
Use items around your house like jugs of water, rocks, bricks or a backpack

Recovery

Practice yoga poses or follow along with a virtual stretching session
Invest in a foam roller to roll out major muscle groups
Get a lacrosse or tennis ball to help release tension from plantar fasciitis

3: Join a group

If you struggle to stay motivated or workout by yourself, don’t be afraid to look into group workout options. Here are just a few:

Virtual fitness classes: The Rec Center offers a variety of virtual fitness classes, including dance, strength training, yoga and more. Workouts are available as pre-recorded sessions, or you can join a live version. Check out the full schedule.
Virtual personal training: If you’re looking to improve your form or follow a customized workout plan, consider signing up for virtual personal training sessions. A certified personal trainer will work with you one-on-one to reach your fitness goals. Learn more about personal training at The Rec.
Outdoor Program: The Outdoor Program hosts a number of outdoor classes, trips and adventures ranging from avalanche safety and hiking to climbing and fly fishing. Their programs not only prepare you to plan your own trips, but they also allow you to enjoy group activities outside. Explore outdoor activities.

Health and Wellness Resources

There are a number of resources available on campus to help you improve your physical health and fitness.

Physical Therapy: Students can access physical therapy services through Medical Services at Wardenburg Health Center. Physical therapy is a great option for students looking to maximize movement, prevent and recover from injuries and avoid opioids or surgical interventions.
Massage: Certified massage therapists are available to assist with relaxation, stress reduction, sports recovery, improved circulation, pain management and decreasing muscle spasms. Massage services are available for students, staff and faculty.
Acupuncture: Licensed acupuncturists use tiny needles to stimulate points along the body’s energy flow channels to improve health. Acupuncture can be useful for back or neck pain, fatigue, digestive disorders, stress and more.
Recreation Injury Care Center: Certified athletic trainers provide a number of free services, including evaluations and referrals, first aid and emergency care, baseline concussion testing, performance and recovery strategies, taping, stretching techniques and more. RICC is open to Rec Center members who are injured while participating in programs or at Rec Center facilities.

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