Campus Well-Being’s Bike Share program for students and staff includes four bikes available to borrow during the day at the Notre Dame Campus.

• Moose and Bear – two large framed bikes for people 5’5” to 6’ tall and up
• Eagle – a medium sized bike for people 5’5” to 5’8” tall
• Goose – for people 5’2” to 5’5” tall

Come to the NDC North Gym customer service desk during regular gym hours, fill out a waiver and pick your bike – daytime borrowing only by students and staff. Wearing a helmet is mandatory. Bring your own or borrow one from us; bike locks are available too.

Each user receiving a bike will be responsible for:

• Keeping it secure
• Riding safely and lawfully
• Returning it in a timely manner

Community Bike Ride

Ready to roll into summer vibes? Join the Campus Well-Being and Environmental Stewardship and Campus Renewal departments for a fun and chill group bike ride to Sargent Sundae for some delicious ice cream! This leisurely, guided round-trip ride is open to all students and staff — a perfect way to connect, get active, and treat yourself.

• 📍 Where: Meet at the front bus loop, Notre Dame Campus
• 🍦 Destination: Sargent Sundae for ice cream!

Bring your bike, helmet, water bottle, and some cash for your sweet treat. Don’t have a bike? No worries! Check out one of our four bikes in the North Gym, first come, first served.

👉Remember to register — we want to know who’s coming!

Let’s ride, relax, and scoop up some good times together!

(NOTE: If raining on May 22, back up RAIN DATE – Tuesday, May 27, 2025)

For RRC Polytech Staff ONLY – E-Bike Loan Program

This program provides free, short-term e-bike rentals to RRC Polytech staff only. Participants can borrow one of three e-bikes (complete with helmet, charging device, lights and lock) for up to one week.

Whether commuting to work, running errands, or simply enjoying a ride, the program gives staff a chance to experience the benefits of e-biking firsthand.

Three e-bike options:

• Scout: Large, People 5’6” to 6’0” and up
• Rover: Medium, People 5’3” to 5’8”
• Bluey: Small, People 5’5” and under

Staff can submit requests through the E-Bike Borrowing Program – Request Form or contact ebike@rrc.ca for more information.

Pop by to Try an E-Bike outside the North Gym on Thursday, May 14, 2026 from 12 to 1pm.

Social connection is essential to overall health and well-being. But too many people are feeling alone. In Canada, millions of people say they feel lonely often or always.

This May 4-10, CMHA is inviting people across Canada to Come Together. It’s a call to spark small, everyday actions of connection, and to recognize the role we all play in supporting mental health through connection.

Social connection can take many forms. It might look like sharing a meal with someone you love, calling a friend, or exchanging a few words with a stranger. These moments of connection happen all around us, every day. And they matter more than we think.

Human beings are social animals. Our very survival and ability to thrive depends on how we interact with others. Research show that strong social support is linked to:

• Higher rates of well-being
• Greater safety and resilience
• Increased prosperity
• Longer life expectancy

Having good social support has also been found to lead to positive health outcomes, a sense of purpose, belonging, security, and self-worth. It also increases access to health-promoting resources and behaviours. In practice this means our ability to recognize when we need to reach out for help when we need it and where to find it and doing day-to-day things that help improve our mental health and well-being.

At RRC Polytech, the Campus Well Being team encourages you come together with fellow staff and students to build stronger connections for better mental health. What can you do?

• Follow Campus Well Being on Instagram @rrcwellbeing
• Join the Campus Mental Health Specialist for “Together We Move” Lunch Time Wellness Walk
• Gather at 12:15 pm in A104 at EDC for a showing of “My Depression – The Up and Down of It.” A 30 minute animated musical comedy created to help shed some light on this difficult and stigmatized topic.
• learn more about the Canadian Mental Health Association and Mental Health Awareness Week.

Sources

www.mentalhealthweek.ca

Canadian Mental Health Association

World Psychiatry, 23.3, 2024.

Another automatic system is our fight‑flight‑freeze response to all the things coming at us from the world around us and from inside our own minds. We all react differently depending on our mood and what we’ve been through.

• Have you felt a racing heart before an exam?
• Does your mind spin as you manage tuition payments and student loans?
• Do your muscles clench every time you prepare for a presentation?

When we enter a situation that makes us feel stressed, anxious or overwhelmed, our bodies can react in many ways.  You may experience shortness of breath, a racing heart, clammy hands and/or dizziness. You may feel tightness in your chest, a clenched jaw or trembling, headaches and tunnel vision.

While these reactions might seem uncontrollable, your body also has ways to help calm them, such as activating your vagus nerve, a part of your parasympathetic nervous system.

The vagus nerve starts at the lower back part of our brain, right above where the spinal cord begins.  From there, it branches out and down the left and right side of our necks. Each side of the nerve continues separately through the chest and into the abdomen, branching to the heart, lungs, stomach, intestines, and other organs.

It’s the longest cranial nerve and its a major pathway through which the body activates the parasympathetic (calming) response. The vagus nerve influences many automatic functions including heart rate, digestion, breathing, and even speech muscles.

A Calming Effect

The vagus nerve plays a vital role in allowing the body to be in a state that feels safe. A well-functioning vagus nerve contributes to emotional regulation, resilience, and overall wellness. When it’s activated, it helps slow the heart rate, lower blood pressure, and engage the parasympathetic “rest and digest” response that calms us down. A well‑supported vagus nerve helps the body manage stress more effectively and supports our mental well‑being every day.

Here are two simple ways to engage the vagus nerve and help ourselves during times of stress. 

1. Diaphragmatic Breathing

One of the easiest and subtle ways to stimulate the vagus nerve is through diaphragmatic breathing. This is slow, deep breathing where the belly expands on the inhale and contracts on the exhale, with the exhale slightly longer than the inhale. Research shows this type of breathing slows the heart rate and invites the parasympathetic nervous system into action. For a practical guide to breathing techniques that support vagal tone, see the eMental Health tips.

2. Humming, Chanting, or Soft Vocal Tones

The vagus nerve branches to and through the throat and vocal cords, this means vocal vibrations like humming and chanting, can gently activate the nerve and cue relaxation. This can be as simple as humming a few gentle notes for a couple of minutes while walking between buildings or during a study break. For more on how sound and vibration help engage the vagus nerve, check out the Psychology Today article.

More Than Just Simple Hacks

While the two strategies highlighted above are quick and easy, as you might have guessed, our mental well-being is complex and multi-faceted. In addition to slow, controlled breathing, the most reliable ways to support our vagus nerve are:

• Regular moderate exercise 
• Safe social connection 
• Adequate sleep 

Your Daily Path to Peace and Regulation

May we all take the time to find our paths to peace and relaxation. Supporting the vagus nerve is a simple way to improve overall well‑being. Small practices done regularly, ease stress and build resilience. Even a few minutes can shift the body from tension to calm.

Other Sources:

• Talk Therapy Canada
• 4U Psychology
• Klinik – A Health Collective

Portions of this content were researched and summarized with the help of AI to enhance clarity and accuracy.

February 2nd: New Era Educators

This past February, our campers had the chance to explore some of the incredible spaces RRC Polytech has to offer. One of the biggest hits was a hands‑on t‑shirt design workshop led by the Teacher Education department. Youth sketched, pressed, and created their own custom shirts — and walked away with both wearable art and lasting camp memories.

We kept the momentum going with a STEM‑focused LEGO build session facilitated by Bricks 4 Kidz, where campers engineered models with real moving parts. The day also included an immersive experience in our state‑of‑the‑art immersion room, giving youth a chance to step into new environments and spark their imaginations.

March 20th: Early Engineers

On March 20, eighteen campers joined us for an engineering‑themed day full of creativity and hands‑on exploration. We kicked things off with cardboard box fort building — powered by the Sustainability Team’s collection efforts — and campers quickly transformed boxes into imaginative structures.

A highlight of the day was our visit to the CARSI lab, where campers learned about strong materials and mixed, molded, and painted their own concrete creations.

The engineering fun continued with rocket launchers built alongside Engineering for Kids, followed by a structure‑building challenge tested with some “windy elements” from a leaf blower.

April 10th: Veterinary Visionaries

On April 10, campers spent the day exploring animal care with a focus on veterinary technology — a perfect spark for future career curiosity. Campers toured the Vet Tech spaces and rotated through hands‑on stations, including a mock X‑ray setup, a surgery table, and blood and heart‑rate testing

Campers made cat toys and dog treats to take home or donate to Vet Tech or our pop-up cat cafés. We also had some visitors from Wildlife Haven Rehabilitation Centre; a salamander, a Mississippi kite, and a one‑eyed great horned owl, giving everyone an unforgettable look at wildlife care.

We loved creating these day camp experiences. Want to stay in the loop about our next in‑service camp? Sign up for our newsletter here.

Tips to Manage Stress in April

Plan Ahead: Schedule study, work, and break times a head of time to avoid cramming or all night study sessions. Think about setting realistic goals for yourself and break large tasks or topics into smaller chunks.

Take Breaks: Taking breaks helps to prevent cognitive fatigue, reduces stress, and maintains motivation. Think about scheduling active breaks where you go for a walk, lift weights, try yoga, or practice MindWell’s Take 5.

Self Care: It can be easy to forget to take care of yourself during exams. Physical activity, eating nutritious food and keeping hydrated will help to manage stress and exam anxiety. What you need for self care is individual – what works for one person, might not work for someone else. So keep in mind self care can also include actions and activities like breathing exercises, mindfulness, self-compassion, and gratitude practice. MindWell’s On Demand Library is a great place for self-care resources.

Sleep: Students need sleep to help them successfully complete exams and final projects. Sleep helps our brain consolidate information and memories, and enhances recall. Sleep also helps us regulate emotions and reduces stress, which can help improve focus and motivation. For some great tips on how to improve your sleep, watch the presentation from Dr. Elizabeth Hebert.

Try our Stress Better Events: Campus Well-Being invites you to participate in our Stress Better events to reset and refresh.

Follow the links to learn more:

• De-Stress & Do Your Best with a warm beverage, soothing sounds, mindful colouring and other quick calming activities
• Visit with a therapy dog
• Create an inspirational button
• Take a study break to play board games
• Book a 15-Minute Massage

That’s why this April, MindWell’s programming is centered on practical financial well-being. These sessions are designed to help you build skills and confidence so you can approach money with greater clarity and calm. Sign up for these programs by logging into your MindWell account.

Don’t have a free account yet? Sign up today.

Here’s what’s coming in April:

If your financial goals feel unclear or difficult to act on, this session will help you bring structure and confidence to your next steps. Together, we’ll explore how to turn your ideas into a realistic, supportive roadmap for your financial future.

Tuesday April 14 at 12 pm CST. Register here.

True financial power stems from clarity, not just capital. This month we’ll explore “wealth” as a holistic continuum and balance our bottom line.

Wednesdays at 11 am CST. Register here.

This month, explore the fundamentals of the technique and a few exercises that you can do anywhere at an affordable cost.

Thursdays at 11 am CST. Register Here.

Transform your relationship with money by cultivating presence and reducing financial stress through mindful breathing. Learn to recognize worry patterns, practice gratitude, and make values-aligned financial choices with greater clarity and peace.

Fridays at 11 am CST. Register here.

Illustration by Daniel Diosdado

Spring brings us a sense of renewal, hope, and increased energy. We start to look forward to getting outside and enjoying some of our favourite pastimes. But spring also brings us to the season of professional sports playoffs. With higher stakes, increased media attention, and excitement about high profile match ups, more post secondary students are exploring the world of sports betting.

In 2021, Canada legalized single event sports betting and in the three years that followed, across the country gambling on sports events rose tenfold. According to the Canadian Psychological Association, “…one in five people who bet on sports do so every single day…young people are particularly vulnerable and are specifically affected by gambling addictions.” A significant part of the appeal comes from advertising campaigns from an ever growing number of easily accessible online sports betting websites and apps.

The influx of ads along with the ease of sports betting is creating a dramatic rise in young people, specifically males 16-30 years of age, seeking help for gambling related problems. Dopamine, a neurotransmitter associated with the reward system of the brain, surges in high amounts during gambling activities – much like when people use substances like drugs and alcohol. The brain learns that engaging in gambling triggers a dopamine release; which in time can lead to dependency. Some people can engage in gambling without any significant effects, where for others, it can lead to substantial problems.

Safe Gambling Tips

Unlike what people see on social media and sports betting apps, there is an inherent risk built in when it comes to gambling. Odds are you will lose more often than you win. If you are going to gamble, try to follow these tips to play safe and have fun:

• Don’t gamble when you’re upset or stressed
• Limit your alcohol and/or cannabis intake while gambling
• Know how the games work before you wager
• Set budget and time limits – there are tools available on many slot machines, mobile and internet gambling sites to help you monitor your play
• Take frequent breaks – move around, get some fresh air, have something to eat or a coffee
• Only gamble with money you have – never borrow money or use money intended for necessities, like rent or food
• Don’t try to win back what you’ve lost
• Gambling is not a way to make money so don’t think of it as a chance to win money for a trip, to pay bills or to pay off debt
• Stick to your budget by leaving your credit and debit cards at home
• Balance gambling with other recreational activities
• If you’re no longer having fun, stop playing
• Don’t depend on “good luck” strategies – they don’t increase your chances of winning

When does sports gambling become a problem?

Gambling becomes a problem when it starts impacting a person’s daily life, like mental/physical health, finances, school, or relationships. Often times, friends and family will notice the problem first.

It’s important to watch for:

• falling grades
• increased irritability or anxiety
• disappearing money or possessions
• lying
• prioritizing gambling over school or friends
• anger when gambling is interrupted
• spending excessive time on betting websites and apps

Want to learn more?

Try our sports betting simulation and see how your future plays out.

Visit the Campus Well Being team and take our five-minute challenge.

Participants will be entered to win one of four $20 gift cards.

Exchange District Campus, Atrium: Tuesday, April 7, 2026 from noon to 1 pm.

Notre Dame Campus T-Building: Thursday, April 9, 2026, from noon to 1 pm.

Sources

Canadian Psychological Association

Gambling, Gaming and Technology Use

Canadian Centre on Substance Use and Addiction

The Current with Matt Galloway – When it comes to sports betting, does everyone lose?

Congratulations! You’ve made it to the final week and on your way to completing the 2026 Get Movin’ Challenge! 7,000 steps a day are a breeze, and you might be hitting way more daily, without even thinking about it.

Don’t forget to submit your results here by April 2 for your chance to win some prizes.

Now that the challenge is almost done, what’s next?

Instead of going back to ‘normal’ consider building a simple, sustainable rhythm.

Option 1: 3-2 Formula

• Three days a week: 7,000+ steps
• Two days a week: Strength training (20-30 minutes)

Simple, straightforward and you’ll continue with some habits you’re probably already doing.

Option 2: Keep the steps, add some structure

• Do 1-2 workouts a week, either at home at one of our fitness centres 
• Go for one higher intensity walk per week (1 minute brisk pace, 1 minute regular pace, repeat 5-10 times)
• Join a Fitness Class or add some extra movement. Now that it’s getting warm outside, go for a bike ride or build a 5-10 minute route near home and go for a walk or jog.
  • Still too slushy or cold? Check out our indoor track at NDC in the South Gym

Option 3: Make it Social

Movement sticks when it’s shared.

• Walking meetings
• Lunchtime campus loops with colleagues or classmates
• A weekly ‘gym buddy’ time. Bring a friend to the gym and workout together or join a fitness class together

Why sustainability matters

Research shows long-term health benefits come from consistency over time – not short bursts of motivation.

Combining aerobic movement (like walking), and muscle-strength activity at least 2x a week supports heart health, bone health, metabolic health, and overall quality of life.

The goal was never just 7,000 steps. It was about building habits and momentum.

If you felt like it was getting easier each day or each week, that means you were building strength and your overall fitness level was improving – so keep it going!

Final week goals:

• Finish strong
• Choose one habit to carry forward (eg. longer routes throughout campus, walking meetings)
• Consider adding 1-2 structured workouts weekly

You’re on your way to completing the challenge and improve your health even with a busy schedule. Keep that habit and keep building!

Sources:

https://www.heartandstroke.ca/-/media/pdf-files/healthy-living/csep_guidelines_handbook.pdf?rev=-1 – CSEP Physical Activity Guidelines

https://www.canada.ca/en/public-health/services/publications/healthy-living/physical-activity-tips-adults-18-64-years.html – Canadian Government Physical Activity Tips

https://www.cdc.gov/physical-activity-basics/guidelines/adults.html – CDC Adult Activity and Overview

Three weeks in! At this point, 7,000 steps probably doesn’t feel as intimidating as it did at the start. You’ve now built awareness and consistency. This week let’s build a little bit of strength and intensity.

Week 3 is about leveling up – just slightly.

Week Three Focus: Add One or Two Workouts

Not every day, not a full transformation.

Just one or two intentional workouts this week, on top of your steps.

While walking is powerful, adding strength or slightly higher-intense movement can:

• Improve muscle strength
• Support bone health
• Boost metabolism
• Reduce injury risk
• Increase overall energy

Walking builds the foundation, which you’ve done. Now let’s add the house through strength and structured workouts or movements.

Ways to add intensity:

1. Visit one of our fitness facilities at Notre Dame or Exchange District Campuses 
   • At NDC or EDC you can try one of these quick workouts
     • 30 minute circuit using: leg press or goblet squats, cable row, chest press, core
     • 15-20 minutes of incline walking on the treadmill, brisk paced
   • At NDC we have Fitness Classes you can attend – all you need to do is sign in and register for the class through our member portal
2. Prefer to workout at home? Try this simple bodyweight workout – no equipment needed, 2-3 times through:
   • 10 bodyweight squats – check out our blog post for details on how to perform
   • 8-10 push ups (either on your knees or toes)
   • 20 second plank, 30 seconds if you want to make it more challenging
   • 10 reverse lunges each leg
3. Add intensity bursts to your walk
   • Turn your regular walks into intervals:
     • 1 minute brisk pace
     • 1 minute regular pace
     • Repeat 5-10 times

The goal of this challenge isn’t to just hit 7,000 steps daily, but to build momentum that carries beyond this month.

Research consistently shows that combining:

aerobic activity (like walking),and strength training (2 or more times a week),provides greater health benefits than doing either one alone.

This is how movement becomes a lifestyle – not just a short-term challenge. Sustainability beats intensity.

Week 3 goals:

• Keep hitting 7,000 steps
• Add 1-2 strength or higher intensity workouts or sessions
• Explore our fitness spaces – or try something new! (try a fitness class, go for a swim, play a new sport or get back into an old sport you haven’t played in a while)

You’ve built the habit. Let’s build the lifestyle.

Sources:

https://www.heartandstroke.ca/-/media/pdf-files/healthy-living/csep_guidelines_handbook.pdf?rev=-1 – CSEP Physical Activity Guidelines

https://www.canada.ca/en/public-health/services/publications/healthy-living/physical-activity-tips-adults-18-64-years.html – Canadian Government Physical Activity Tips

https://www.cdc.gov/physical-activity-basics/guidelines/adults.html – CDC Adult Activity and Overview

This summer, RRC Polytech is offering hands-on youth camps where participants can explore, create, and discover. Our programs teach new skills, spark curiosity, and build confidence through engaging, real-world experiences. 

Who can attend: Youth ages 9–17 (age ranges vary by camp) 
Where: Notre Dame Campus (NDC) and Exchange District Campus (EDC) 

Camp Themes

Spots are limited—secure your child’s place today and give them a summer of exploring, creating, discovering, and learning at RRC Polytech (financial assistance is also available).

How to Register:

Visit our registration portal. 

2. Select the camp you’d like to register for 
3. Click ‘Sign In’ beside the camp you’d like to register for 
4. Login using your RRC Polytech credentials/email, or ‘Sign up’ for an account by clicking the bottom icon 

Please note: You do not need to enter an ID number 

5. Once signed in, click the icon in the top right corner and select ‘Profile’ 
6. From the Profile screen, add the family members you’ll be signing up for a youth camp (please do not sign yourself up) 
7. Once you’ve added family members, go back to the previous screen and select the camp you’d like to register for and click the ‘Register’ button 
8. On the ‘Select Family Member’ screen, add each member who will be attending camp 
9. Follow the registration instructions and sign all required waivers 
10. Add emergency contacts, authorized pick-ups, and other additional information 
11. Click ‘Checkout’ to enter in your payment information and complete your camp registration 

LEARN MORE AND REGISTER HERE

Have more questions? Check out our FAQ page!