Outdoors

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 CU 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 ��ƷSM��ӰƬ. 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 ��ƷSM��ӰƬ’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 ��ƷSM��ӰƬ’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 ��ƷSM��ӰƬ 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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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 @CUHealthyBuffs

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 things you can do to make it through winter

Anonymous — Mon, 25 Jan 2021 21:18:23 +0000

3 things you can do to make it through winter Anonymous (not verified) Mon, 01/25/2021 - 14:18

The spring semester has officially begun, but it still feels like winter outside. Here are 3 things you can do to make it through the last few winter months.

1: Opt outside

Whether you’re in Boulder or studying remotely, getting outside is a great way to relieve stress, stay physically active and soak up some vitamin D. If you’re currently in Boulder, there are a number of great trails for hiking, snowshoeing and biking.

Don’t have gear? Don’t worry! The Outdoor Program has you covered through the Outdoor Equipment Rental Center, which provides hiking, camping, climbing and other outdoor gear for students, staff and faculty. They also have a variety of trips and courses and join online discussions to help you meet fellow Buffs, learn about the outdoors and plan your own trips. You can also rent bikes for free through the BCycle program.

2: Get involved

If you missed the Be Involved Fair, don’t worry. There are still plenty of opportunities to get involved and meet other students on campus and remotely. Here are a few ways to get started:

Volunteer. The Volunteer Resource Center partners with local and regional nonprofits to create volunteer opportunities for ��ƷSM��ӰƬ students. These can be a great way to explore causes that matter to you, meet students with similar interests, add experience to your resume and give back to the community.
Join an organization. ��ƷSM��ӰƬ has over 500 student clubs and organizations on campus. Student organizations cater to a wide variety of interests, including student majors and recreational hobbies. Use Buff Connect to search for groups you’re interested in and learn how to join.
Find your team. The Rec Center on campus offers sport clubs and intramural sports. Sport club teams compete against other colleges and universities, while intramural sports are less formal and compete with other teams on campus. Both of these options are a great way to get active, meet new friends and play your favorite sports.
Become a HealthBuff. If you’re passionate about health and wellness, Health Promotion is always looking for student volunteers and interns to join the HealthBuffs program. HealthBuffs play a key role in connecting with students and student groups to promote Health and Wellness resources across campus and educate students on a variety of topics, including sleep, stress management, relationship wellness, body image, suicide prevention and more.

3: Reach out for support

Whether it’s your first semester or your last, there are resources on campus to support you with mental health, self-care, future planning and more. Here are a few we recommend:

Peer Wellness Coaching: Peer Wellness Coaches are Buffs who are trained to help students navigate resources, set goals, get connected on campus and more. If you need help navigating ��ƷSM��ӰƬ, finding ways to meet new friends or simply want to improve your self-care, Peer Wellness Coaching is a great free resource to try.
Let’s Talk. Whether you’re concerned about stress, sadness, worry, relationships, academic performance, family problems or financial struggles, Counseling and Psychiatric Services (CAPS) is here for you. They provide free and confidential consultations through their virtual Let’s Talk program. Let’s Talk counselors can help provide insight, solutions and information about additional resources.
Workshops. CAPS also has a number of virtual workshops available to students covering a variety of topics like stress, anxiety, healthy habits, COVID-19, difficult conversations and more. Students can also meet with a counselor one-on-one to address concerns and create a more personalized mental health plan.
Ask an Advocate. The Office of Victim Assistance (OVA) understands that many students, staff and faculty may face barriers to accessing care for traumatic experiences. Their free virtual Ask an Advocate program allows you to connect virtually with a confidential advocate counselor to see if OVA’s services would be helpful based on your experience. Advocate counselors can help provide insight, solutions, information about resources and information about one’s rights and options around traumatic experiences.

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The spring semester has officially begun, but it still feels like winter outside. Here are 3 things you can do to make it through the last few winter months.

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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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5 ways to make it through September

Anonymous — Wed, 23 Sep 2020 15:16:22 +0000

5 ways to make it through September Anonymous (not verified) Wed, 09/23/2020 - 09:16

As we spend more time at home, it’s important to practice self-care, make time for fun and remain hopeful. Here are a few things you can do to make it through September.

Stay active

Join your favorite Rec Center instructors for free live virtual workouts each week. No Be Fit Pass is required to join. Simply register to attend with your identikey or work out at your own pace with pre-recorded options.

Get some fresh air

Schedule time to get outside, enjoy the fresh air and soak up some vitamin D. Just remember if you choose to exercise outdoors during this time, you must do it alone, practice physical distancing and wear a mask at all times. Even taking a quick walk around the block can be a great way to improve your mood, stress levels and motivation.

Take a break

Not everything you do has to be directly related to school or a side hustle 24/7. Make time to get back into your hobbies, whether it’s reading, drawing, dancing, playing games, making music or watching your favorite shows. Looking for a new hobby? Student Affairs has created a comprehensive list of virtual events and activities to try while at home.

Create a routine

It can be hard to stick to our normal schedules when we’re at home. For the next two weeks, try to stick to your usual routine as much as possible. For instance, if you are used to walking to class on campus, try taking a walk around the block before starting your schoolwork. Not only will this help you maintain your normal routine, but it can also help you get out of the house for a few moments each day.

Talk to someone

While we remain physically distant from one another, it’s important to keep our social connections strong. Continue to reach out to your friends and classmates. Check in to see how they’re doing and make time to socialize over a phone call or video call. Remember that we are all experiencing the same things and you’re not alone in this.

Students can also schedule a free online session with a Peer Wellness Coach. Peer Wellness Coaching will encourage you to become more self-aware and self-accepting, identify and achieve meaningful personal, professional, and academic goals, try new things that bring you greater happiness, well-being, and success, consider what brings you a sense of satisfaction, purpose, and meaning and connect you to resources on campus.

If you or a friend is struggling, it’s okay to ask for help. Counseling and Psychiatric Services (CAPS) offers short term individual counseling and free virtual consultations for undergrad and grad students. Buffs commonly work with CAPS to address concerns about stress, sadness, worry, relationships, academic performance, family problems and financial struggles. You can make an appointment to meet with a counselor online through your MyCUHealth portal or check out e-Let’s Talk for a consultation.

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As we spend more time at home, it’s important to practice self-care, make time for fun and remain hopeful. Here are a few things you can do to make it through September.

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Tips to maximize your Colorado summer

Anonymous — Thu, 16 May 2019 23:00:23 +0000

Tips to maximize your Colorado summer Anonymous (not verified) Thu, 05/16/2019 - 17:00

Summer is just around the corner. That means you’ll have more opportunities to get outdoors, soak up some vitamin D and get active. Follow these tips to maximize your Colorado summer.

Outdoor exposure

300 days of sunshine combined with high altitudes make Colorado a great spot to catch a sunburn. Minimize the risks while still enjoying our especially great outdoors with these guidelines:

Apply sunscreen of at least SPF 30 half an hour before heading outside. Reapply every couple of hours to avoid burns.
Wear protective clothing like sunglasses, hats and long-sleeved shirts if you’re out in the sun for a while.
Know the signs of dehydration, and always drink plenty of water. If you’re taking a pet out on the trails with you, be sure you’re carrying enough water for them, too!
Invest in mosquito and other bug repellants if you'll be hiking, biking, camping or spending time in wooded areas.
If you'll be exercising outdoors, try to stay in the shade, or go in the early mornings and evenings when temperatures are lower and the sun isn't directly above you.

Biking

With plenty of designated lanes and trails, Boulder is the perfect place to log some miles on your bike. Whether you’re commuting to work, stopping by the farmer’s market, or heading up to Chautauqua, keep these tips in mind:

You already know that helmets greatly reduce the risk of brain injury—so wear yours with pride!
If you'll be riding at night, make sure you’re riding with your lights on. You’ll also want to invest in reflectors for your bike and your clothes.
Know the laws and follow them. Ride with the flow of traffic, stay in your lane and use hand signals. It’s illegal to ride with headphones in, so unplug before you pedal.
When riding with friends, stay single-file to allow cars, pedestrians and other cyclists to use the roads and paths alongside you.
Biking is subject to the same DUI laws as driving in Colorado. So, if you've been drinking, it’s better to stay off the bike.

Looking for activities this summer?

Here are some Boulder activities to try:

Instructional classes at The Rec including martial arts, swim lessons, dance and more
Boulder Creek Festival: Saturday, May 25, to Monday, May 27
Bolder Boulder: Monday, May 27
IRONMAN Boulder: Sunday, June 9
Bike to Work Day: Wednesday, June 26
Tube to Work Day: Friday, July 12

Camping

Rocky Mountain National Park is right in our backyard, and there's no better way to explore it than with a camping trip. Whether you’re staying local or heading out of town, here’s what we recommend:

Speak with your primary care provider about any vaccinations you may want depending on where you'll be camping.
Check the rules and regulations of Rocky Mountain National Park before heading out.
Avoid food poisoning by packing food in tight, waterproof containers and keeping your cooler insulated. Be sure to sanitize your hands often. Separate raw foods from cooked foods, and cook meats to the appropriate temperature (bring along a meat thermometer to be sure).
Be smart about drinking water. Bring along your own bottled water, or research the water treatment method that works best for you. More information on doing so can be found on the CDC website.
Keep a first-aid kit stocked and ready to go. Review your basic health skills before leaving, like how to identify poison ivy, what to do if you see a wild animal, how to disinfect a cut and CPR.
Get social with the buddy system. Have someone looking out in case of an emergency and do the same for them, whether you’re hiking, kayaking, swimming or climbing.
Have all the gear you need ready to go. If you’re not ready to make the full investment, the Outdoor Program through the Rec Center rents out all kinds of gear to ��ƷSM��ӰƬ students!

If you have any questions about summer health, make an appointment with ��ƷSM��ӰƬ Medical Services. This can be done online at MyCUHealth or by calling the Medical Clinic at 303-492-5432.

Summer is just around the corner. That means you’ll have more opportunities to get outdoors, soak up some vitamin D and get active. Follow these tips to maximize your Colorado summer.

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Outdoors

8 tips for living in Colorado

1. Acclimate to the altitude

2. Protect yourself from the sun

3. Beat the bugs

4. Prepare for unpredictable weather

5. Practice fire safety

6. Stay hydrated

7. Avoid overheating

8. Respect wildlife

Resources

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8 summer break ideas to boost your well-being

1. Transfer your health care

2. Join a summer sports league

3. Catch up on your ‘to be read’ list

4. Volunteer

5. Enjoy Free Days or a Culture Pass

6. Sign up for a race

7. Enjoy local traditions

Markets

Events

Festivals

8. Plan a camping trip

Resources

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5 things to check out at the Rec Center this year

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

1. ​Tube the Boulder Creek

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

3. Eat hyperlocal

4. Pool hop through Boulder County

5. Attend the Colorado Shakespeare Festival

6. Check out The Rec

7. See a show at Red Rocks Amphitheater

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

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Mental health is... Moving your body

The benefits of movement

Evaluating our relationship with movement

Intuitive relationship with movement:

Potentially harmful relationship with movement:

Making movement fun

Resources to help you get started

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5 essential hiking tips and places to go around Boulder

Ease into it

Pack the essentials

Check the weather

Leave no trace

Use the buddy system

Hikes near Boulder

Additional resources

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3 things you can do to make it through winter

1: Opt outside

2: Get involved

3: Reach out for support

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

1: Designate a space

2: Gather your equipment

3: Join a group

Health and Wellness Resources

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5 ways to make it through September

Stay active

Get some fresh air

Take a break

Create a routine

Talk to someone

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Tips to maximize your Colorado summer

Outdoor exposure

Biking

Camping

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1. Tube the Boulder Creek