2023 Health + Wellness Guide

Letter from the Editor

As we wrap up the winter term and finals week we are reminded to take time for ourselves and breathe a sigh of relief after making it through another term of hard work and dedication. As we gain an extra hour of daylight, I was inspired to highlight the great outdoors with an article about Hendrick’s Park, and some of the amazing outdoor programs you can sign up for on campus. Learn how you can treat yourself to a relaxing self-care day, or unwind with some aromatherapy through fragrant candles and incense designed to relieve you of stress. As the weather gets warmer, it’s the perfect time to get out and get active. Check out all the Rec has to offer with our detailed walkthrough of each Rec amenity, or start small by learning how to move with low motivation! Now is the time to take care of your mental health and what better way to do that than to get active in the great outdoors or indulge in some self-care?

Lauren Leone Editor

Meet The Team

Special Sections Editor

Lauren Leone

Cover Photo

Gustavo Del Real Figueroa

Layout Design

Kaity VanHoose

Special Sections Writers

Beck Parsons

Georgia Tucker

Isabella Albin

Lizzy Lee

Reilly Norgren

Sydney Johnson

Business

Publisher & President

Bill Kunerth

bkunerth@dailyemerald.com

Special Sections Photographers

Gustavo Del Real Figueroa

Henry Cohen

Sophia Craft

Sydney Chen

Student Sales Manager

Amy Menendez

Account Managers

Josh Delapena

Keaton Roberts

Maxwell Goldenberg

Riley Valle

VP Operations

Kathy Carbone kcarbone@dailyemerald.com

Director of Sales

Shelly Rondestvedt

srondestvedt@dailyemerald

Creative & Technical Director

Anna CK Smith

creative@dailyemerald.com

Outdoor Program:

Common Adventures

If there’s one thing we all seem to have in common here, it’s that we love the outdoors. The beauty of the mountains, the trees, and the river inspires us every day to get out and find something new. But it’s not always easy to take advantage of everything that Eugene has to offer. Luckily, the Outdoor Program (OP) is here to guide you through Oregon’s natural wonders.

Written by Sydney Johnson

Photography by Henry Cohen

Located on the ground floor of the EMU, and at their rental barn near McArthur court, the OP does a lot of awesome things at once. They are part bike program, part gear rental service, and part adventure coordinator. That last part should get your attention — OP’s Common Adventure trips are a fantastic way to see parts of Oregon you never would have thought possible.

Many UO students wish they could go to Mt. Hoodoo or Bachelor while the snow is around, but most of us don’t have the means to make the journey to ski or snowboard. Or what about the countless waterfalls and rock climbing spots all around us? The wild Oregon coast? Every week there are different destinations and activities, either local or within a few hours’ drive.

OP outings are open to all UO students, usually for a small fee. They will set you up with the necessary gear for a trip, lending out supplies like boots, bikes, or kayaks if you don’t have your own. They provide transportation to and from the excursion site, an added bonus for those of us without cars, and guide you through the rest of the trip. If you’re already a local expert, you can even take classes to become the leader of your own excursion.

The OP offers events suitable for everyone from newbies to experienced adventurers, catering to every interest along the way. They often have kayak sessions in the Rec pool to help raise your confidence in the water before heading out into a real river or ocean. Then there are excursions like the upcoming Red Rocks trip: a 2-day camping and climbing trip to Nevada over Spring break. Hikes to picturesque hotspots like Sweet Creek Falls will always give you something to look forward to on weekends.

They are also champions of inclusivity, often hosting BIPOC or LGBTQ+-centered events. Their “redefining outdoorsy” initiative was created to challenge the structures of the outdoor industry by empowering and amplifying underrepresented communities with a variety of affinity trips. These are great opportunities to gather with like-minded people while also building new and useful skills.

The Outdoor Program takes the guesswork out of outdoor adventuring. No matter your skill level, no matter your interest — the OP can give you the experience to create a lasting memory. Everyone has an equal opportunity to make the most of their time here and become a part of everything that Oregon has to offer.

Low Motivation Movement

The colder weather can make some of us slow down. Either you don’t have the time or you don’t have the motivation when you’re a student. It is a cruel cycle of not wanting to exercise and then feeling crappy after not exercising. To break this cycle, you just need to increase movement in your life. When you don’t have the motivation to exercise, here are a couple of suggestions for moving your body.

Walking

One easy way to start moving is by simply walking. Take a break from schoolwork, get up from your desk, put some music on and go on a little walk. It helps clear your mind of any stress while getting your heart pumping. It doesn’t even have to be long. Just walk around for five or ten minutes. Even just walking around the block gets your steps up and can improve your health.

Everyone has heard that we should aim for 10,000 steps a day. This isn’t just a random number. A study in JAMA Neurology found that 10,000 steps a day were linked to less cardiovascular disease, 13 types of cancer, and dementia. While 10,000 steps, which is equivalent to about five miles, can be an overwhelming goal for many people, it doesn’t have to be all or nothing. Start small and work your way up.

Written by Lizzy Lee

Photography by Sydney Chen

Moving with friends

Another way to exercise when you don’t have the motivation is to do it with friends. Friends can make any activity more fun. They can also provide support and motivation when you don’t have enough from yourself. Ways for a group to work out together can include going on a hike or going to the beach to swim. You could also step it up a notch and get a gym partner. This person can keep you accountable and make workouts more fun.

Stretching

Stretching is an active way to start your day. I love my morning stretches as a dancer because it helps my flexibility. It doesn’t take much energy to stretch. You can even do it in your bed. This low-impact exercise has multiple health benefits. Stretching increases blood flow and loosens tight muscles. A calm morning or evening routine of stretching can help relieve stress. Routine stretching can also improve posture. If you don’t have your own stretching routine, there are plenty of stretching and yoga sequences online.

N.E.A.T. activity

Non-exercise activity thermogenesis is the energy we spend outside of eating, sleeping, and exercising. Increasing N.E.A.T. activity will help you burn calories without you even realizing it. N.E.A.T. activities can range from walking up the stairs instead of using the elevator to walking to destinations instead of driving. Choosing these activities can allow you to squeeze in some exercise when you don’t have the time to go to the gym.

At the end of the day, we can’t ignore the health benefits of exercising. Even when school is rough and you feel like you have no time for yourself, it is important to move your body to improve your mental and physical health.

Written by Isabella Albin

Photography by Gustavo Del Real Figueroa

Better than a Breath of Fresh Air

When school and life seem to be passing you by, it can feel like you don’t even have enough time to catch your breath. It’s too easy to keep your head down and keep working because it’s what you have to do. In what world does that make sense? To present your best self,and let alone your best work you have to do something for yourself.

Self-care can sometimes feel like another thing to add to the to-do list. It would be ideal if bingeing a show and drinking a Diet Coke was self-care, but alas it is not. Instead of adding something to your list, consider self-care that can be incorporated into your day-to-day life.

Aromatherapy might be for you. Lighting incense before you go to bed, burning a candle while reading, or a little spritz of essential oils before you start the day can all help relieve some stressors.

Aromatherapy is closely tied to essential oils, but it is more generally known as a practice of using particular scents to encourage relaxation – something we could all use a little more of. Without going all Scientific American, aromatherapy is based on the principle that scent molecules travel to the part of the brain responsible for emotions. The Johns Hopkins Medicine article, “Aromatherapy: Do Essential Oils Really Work?” found that the connection between the brain’s emotional processing center and scents, aromatherapy can reduce agitation, anxiety, and stress.

College students everywhere can benefit from a little aromatherapy, but students in Eugene are particularly lucky because they have access to several unique scents from local shops.

Candles bring a special warmth to any room; wood-wick candles especially, because they create a fireplace wherever you are. The aesthetic values of wood-wick candles pale in comparison to their health benefits. In conjunction with clean soy wax, woodwick candles do not emit any soot. If this type of candle sounds intriguing, check out Mister Ok’s Essentials.

Mister Ok’s Essentials is Portland-based company that specializes in curating experiences through scents. Known for their candles, Mister Ok’s also makes room sprays, body balms, and soap. All of these products are made to be clean and give the user a memorable vibe. The Woodlawn candle creates a cozy environment with hints of amber, cloves, cedar, and cinnamon. All products are available online, but if you find yourself in Portland, check out their brick-and-mortar in the Alberta neighborhood.

Incense has been used for centuries. If you’re not familiar with this fragrance emitter, it is quite simple. When incense sticks are burned they release a cloud of fragrant smoke. It’s made from essential oils and aromatic plants like frankincense and myrrh trees. Traditional scents include sandalwood, citronella, and other floral scents.

Incense can be found at several of Eugene’s crystal and metaphysical shops. An expert shop that carries high-quality incense sticks and holders is Down to Earth Home, Garden, & Gift. With a wide assortment of scents, it is easy to find one that speaks to you. Scents that are best for relaxation and focus are lavender, rose, vanilla, and jasmine. If you are looking for a sleeker incense holder, Down to Earth also carries steel holders. Steel holders can be easier to clean and their minimalist style can work in almost any space.

Essential oils are the most closely associated with aromatherapy. Essential oils often come in very small bottles, and for good reason. The oils are highly concentrated extracts from herbs, flowers, and other plant matter. Essential oils can be used in a diffuser or diluted and applied directly to your skin.

At Mountain Rose Herbs Mercantile there is a whole wall dedicated to essential oils. All of these oils meet high sourcing standards. Not only are the essential oils certified organic or pesticide-free, sustainably harvested, and proven safe through laboratory analysis; but all products at Mountain Rose Herbs meet the same high standards. With a wide range of scents, sizes, and prices the mercantile will have what you are looking for. If you are looking for any other aromatherapy accouterment this will be the place to go.

Sit back, relax, and inhale. Let the scents do their thing and let yourself relax because you deserve it.

Rec Your Stress: 9 Ways to Enjoy the UO Rec Center

Dealing with the stresses of a college lifestyle can be exhausting and depressing. It’s important for students to find healthy ways to release their stress, which is where the UO Rec Center comes in handy. The Rec Center is full of opportunities for all kinds of exercise, but it can be intimidating to enter a gym environment for the first time. The center is split into the Uptown, Midtown, Oldtown, and Downtown districts, which are divided over the center’s three floors. Additionally, the center provides expansive outdoor facilities for those pursuing outdoor and field sports. With these boundless opportunities in mind, I’ve come up with 9 different ways you can use the Rec Center to burn away your stress.

for all of the above at the Midtown equipment desk. If Eugene’s reputation as Track Town, USA appeals to you, you’d likely be interested in the many running and cardio options available at the Rec. If so, you’ll find a home in the Uptown district on the top floor. Equipped with stationary bikes, treadmills, ellipticals, rowing machines, and an indoor running track above the Midtown courts, the entire top floor is a dream for someone looking to do some cardio. If you’re looking to run outside, the Center offers an outdoor track surrounding the southern tennis courts.

Written by Beck Parsons

Photography by Sydney Chen

on the middle floor, provides a variety of punching and Muay Thai bags, as well as two-speed bags, a doubleend bag, and a wrecking ball bag. A great boxing or kickboxing workout is my favorite way to burn stress and build confidence, so I’d highly recommend coming in. Gloves and hand wraps, which are required, are available for purchase in the Rec Center’s Duck Store. It can be intimidating to enter this kind of atmosphere for the first time, but patrons of the boxing studio are extremely welcoming and always happy to share their knowledge with people of any experience level.

It’s worth mentioning that getting started or catching up with any of the activities offered at the Rec can be a difficult task. The center offers group and individual lessons across a number of fields. Personal trainers can assist you in private studios, and the Rec offers classes in cycling, Crossfit, F45, and yoga, among others.

Speaking of yoga, the Rec provides a number of lowenergy ways to relax and destress. If deadlift sounds too literal or if you’re just not feeling like going for a run, you’re encouraged to attend one of the Rec’s many yoga or meditation sessions. Additionally, the brand new Zen Zone in Oldtown offers massage chairs for patrons to relax in. A quiet atmosphere and clean clothes are required.

Weightlifting is perhaps the most obvious way one can exercise, and the Rec Center is equipped with seven different strength spaces. These spaces provide access to free weights, Olympic platforms, and more than 500 lifting machines. The lifting areas take up the majority of the mid-level Fitness Alley, Fitness Block, and Midtown Fitness sections. The Fitness Block, located near the center’s north entrance, offers women’s hours from 1:00 to 3:30 PM on weekdays for female-identifying patrons. Any patrons looking for additional lifting opportunities can venture outside to the South Fitness Playground where heavy tires and pull-up bars let you experience the elements. Another option upstairs is the Fitness Deck, where turf flooring, medicine balls, pull-up bars, and free weights allow for a customizable Crossfit experience.

Us Ducks are famous for our sports abilities, and the Rec Center provides a place for patrons to grow their skill sets and have fun. The Rec’s 23 courts and gymnasiums, along with four outdoor turf fields, allow students to play basketball, volleyball, racket sports, field sports, and more. Additionally, the Rec freely rents sports equipment

If you’re looking to avoid land altogether, head downstairs to the Downtown district, home of the UO’s lap and rec pools, as well as an eight-person hot tub. The lap pool offers 12 25-yard lanes and offers reservations online. The rec pool offers three lanes, with water basketball and volleyball offered during open rec hours. The pools, all visible from the Midtown Fitness section, are carefully cleaned and kept above 80°F at all times, with the hot tub kept above 100°F. Those looking to use the rec pools are encouraged to come on Saturday afternoons when Family Swim and Open Rec sessions are offered and inflatables, toys, and 1-meter diving boards are available.

Completing the triathlon, the Rec Center offers a number of exercises for pedal-heads. In addition to the numerous stationary bike machines spread throughout the facilities, patrons can sign up for spin classes in the cycling studio, which is found directly to the right of the entry turnstiles. Patrons must first register for a Group X membership, which allows for unlimited access to Rec classes.

If you’re looking to chalk up and gain some altitude, the Rec Center’s Rock District offers twin bouldering and climbing walls, allowing you to choose between roped and ropeless climbing. All participants must sign waivers and pass skill checks ensuring that they can climb, belay, and lead climb safely. The Rec is committed to maintaining the Rock District’s reputation for safety.

I’m biased, but stressed-out gym patrons should head to my personal favorite room at the Rec Center. The boxing studio, found across from the Oldtown courts

No matter how you exercise, the UO Rec Center has something for you. Whether you’re running, climbing, swimming, or lifting, taking a trip to the Rec is a great way to stay healthy and burn stress. If you’re interested in learning more, visit the Rec website at www.rec.uoregon.edu.

How to: Have a Self-Care Day

Written by Reilly Norgren

Photography by Henry Cohen

As we get near the end of the term, it becomes important to remember to take care of yourself. Working hard & studying hard both need to be balanced with a healthy dose of self-care. Sometimes it’s hard to think about how to treat yourself with everything you have to do. Whether you just feel too busy or don’t know where to begin your self-care journey, this list is here to help you.

1. Get your body moving

There is nothing better proven than exercise to get you in the right headspace. You can choose to hit the gym, go for a run, or go on a hike in nature! Being active is a good way to start your day or end it and give yourself some time to just listen to music and be moving.

2. Fuel yourself- and make it fun!

Food is so important to maintaining good energy and focus while doing work. If you’re feeling hungry and burnt out, go all out on one of your meals that day! Make your favorite dish and share it with friends, or order in your favorite restaurant and eat it in front of your TV.

There is nothing more classical in the self-care world than giving yourself a night to completely pamper yourself. Get out the candles, and sheet masks, and get your favorite tv show queued up because you deserve a night off! It’s important to balance all your hard work with plenty of relaxation time.

4. Get crafty

If you have a creative hobby already, or you’ve been itching to try one out, this is a perfect time! You can write out your feelings in a journal, or try out painting or sewing! This will take your mind off your worries, and you might even discover a new favorite hobby!

5. Binge-watch your heart out

There is nothing shameful about spending some quality time with your couch and your remote. Try watching that new show that just came out that you’ve been meaning to get to, or rewatch an old nostalgic favorite series or movie. To make your night in even better, try making popcorn or another classic film snack to eat while you’re watching.

6. Phone a friend.. or 5!

Nothing warms the soul quite like time well spent with people you care about. All of these activities can be done with a friend (or a few friends), so try inviting them too! Or plan something totally fun and new to try together. What’s important is that you’re both feeling the worries ebb away one fun memory at a time.

No matter which one of these activities you try, the important thing is to not force it! Make sure you’re keeping yourself stress-free and doing what makes you happy! Taking care of yourself is necessary to not experience burnout, but it can be easy to forget to indulge in yourself once in a while. Whether your vibe is outdoor hiking or staying very much indoors, hopefully, this list inspired you to take a day just for you.

3. Pamper

Park Explorer: Featuring Hendricks Park

Written by Georgia Tucker

One of the best parts of living in Oregon is the outdoors. We are so lucky to have beautiful tall trees and sprinkles of rain. There are so many hidden gems to explore. The best part of living in Eugene is the number of trails and parks that surround the town. Eugene is home to many parks including the famous Hendricks park. This particular park has been around since the early 1900s. The 80-acre park is very close to our university, in fact, it is only a little over a mile of a walk. Hendricks park has many hiking trails that go through a native plant garden. Paths are intertwined into one 12-mile Ridgeline trail. The park is very well-kept by volunteers, keeping its beauty and cleanliness alive. It’s a perfect place for everyone to enjoy!

If you’re looking for a good hike to get your body moving, Hendricks park has some great options. The top two trails you should check out are; the Ribbon trail to Floral Hill and the Ribbon trail to Old Road trail. The trail to Floral Hill is about 1.6 miles, it’s a very moderate hike that is great for getting some fresh air. While the trail to Old Road is about 3.1 miles, giving you a little bit more of a challenging hike, both trails are very flat and not at all rocky. The paths are surrounded by different types of plants and flowers, making you feel like you are walking through a beautiful garden. The trails are also great for those who love biking.

As we get closer to spring the weather has started to clear up and the sun has finally come out. We’ve even had a few days where the temperature was over 50°. During those days I spent a lot of time at Hendricks park, taking in the clean air and giving myself an opportunity to relax. One of the days I went on a lunch date with my favorite roomie. We picked up some food from Dave’s Hot Chicken and found a bench on a trail that was surrounded by lots of beautiful wildflowers. It felt nice to just sit and talk, catching up with each other’s lives. The park is a great spot to get some studying in while also getting away from the confinement of a four-walled room. Personally, I feel the most productive when it’s a sunny day and I can spend a little bit of time outside. Another relaxing thing that you can do for yourself is to take time to unplug and read your favorite book or listen to some tunes.

As we move closer to the end of the term it is important to focus on yourself, and your physical and mental health. Whether it’s exercising or meditating, spending time outside at Hendricks Park is a great destresser. When you are feeling down, take a stroll around the park or ride your bike up and down the trails. Have some personal time to yourself, or invite the people in your life that bring you joy to spend some quality time outside. Keep your body moving and your mind grooving as you spend time in the great outdoors. And remember to be thankful that you are able to experience the wonders of Oregon.

Photography by Sophia Craft