Engaging in regular physical activity for 12 consecutive weeks (minimum of three moderate-intensity activity sessions per week, each lasting at least 30 minutes) is necessary to be eligible for this incentive. You must complete an attestation form in HCM by Nov. 30 to earn the incentive.
Activities may include any planned exercise such as but not limited to the following:
- exercise sessions at university fitness centers (One to One Fitness, Wyant Center, Veale Center)
- yoga/Pilates
- walking
- training for a 5K, 10K, or other race
- training for a cycling event like Velosano or the MS Ride
- bicycling to work
- Workstation Workout, Core & More, etc.
Documentation of activity is required. Types of documentation may include: use of activity tracking devices such as Fitbit, Garmin, etc.; an accelerometer or pedometer; paper log; print out of visits from fitness or yoga center; etc.
PLEASE NOTE: Participation in just one of the series below does not automatically qualify you for the Physical Activity Program Incentive. The standard is engaging in regular physical activity over a minimum of 12 weeks (minimum of three moderate-intensity activity sessions, each lasting at least 30 minutes per week). Participate in multiple programs and/or exercise on your own to reach this goal.
Why is this important?
The American College of Sports Medicine (ACSM) recommends at least 30 minutes of moderate-intensity aerobic activity at least five days per week (for a total of 150 minutes per week); or at least 25 minutes of vigorous aerobic activity at least 3 days per week (for a total of 75 minutes); or a combination of the two. In addition, adults should perform resistance exercises for each of the major muscle groups two to three times a week.
Go Gold
Get excited for the Summer Games by participating in Go Gold — a new physical activity challenge with an Olympics theme. To celebrate the 2024 Olympics in Paris, Go Gold traces the international sports spectacle’s evolution, from ancient Greeks through modern day. Participants can track physical activity right in the platform or with an activity tracking device/app and will experience progress by exploring 7 distinct eras of Olympic competition. And you’re not limited to walking; activities like swimming, cycling, yardwork and more automatically convert to steps so everyone can be part of Go Gold. Aim for bronze, silver, or gold medals while climbing the podium to better health and fitness
Sign up now, and you can download the Go Gold app, form a team (optional), add friends, and browse recipes while you wait for the challenge to kick off. Participate actively throughout the 4 weeks and you'll be entered into a prize raffle at the end!
Monday, July 15 - Sunday, Aug. 11. Registration and team formation close July 19. Go Gold is open to benefits-eligible faculty and staff only.
As a bonus, we will host additional activities to get you moving during the challenge, including a Zumba session on Tuesday, July 23 from 12:30-1 pm and an outdoor obstacle course on Wednesday, July 24 from 5:15-6:15 pm! You won't want to miss out on the fun. Learn more and register at the links below.
Register for the Obstacle Course
Mat Pilates
Mat Pilates is a body conditioning program that uses precise movements, often repeated far more than traditional strength training moves, to build muscular strength and stability.
Pilates offers:
- core strength
- low back pain reduction
- improved posture
- better flexibility
- increased body awareness.
Join Mary Ann Dobbins in this new 4-week series on each Tuesday in August from 12:30-1:15 pm.
Yoga on the Quad
The University Wellness Program and One to One Fitness have partnered to offer Yoga on the Quad this summer for CWRU faculty and staff. Join instructor Julie Brown for a 10-week, fast-paced Vinyasa Flow Yoga class. Meet at the wind Turbine near the Veale Recreation Center and bring your yoga mat and water bottle for a great outdoor workout. Walk-in participation by faculty and staff is welcomed, so bring a coworker along!
Thursdays, June 6 - August 15 (no class on July 4), from 12-1 pm. Meet at the wind turbine near the Veale Center (2158 Adelbert Rd).
Muscle Conditioning at Veale
Devote time to building your physical fitness with instructor Gab'riel Shabazz during this 10-week Muscle Conditioning class. One to One will provide any equipment that may be used for the class in addition to body weight. All sessions will occur in person.
Tuesdays, June 11 - August 13, from 5:30-6:15 pm at the Veale Recreation Center (2158 Adelbert Rd).
Registration has closed.
Core and More
This series combines core strengthening with whole body stretching. Other than a workout mat or large towel, no equipment is necessary to participate. Over 8 weeks, instructor Mary Ann Dobbins will lead you through core exercises that will become a bit more challenging each week. In addition, all participants will be given weekly stretching homework.
Summer Series - Fridays, June 14 through August 9, 2024 (no class on July 5) from 12:15-1 pm via Zoom.
Core and More recordings from April 16 - June 4, 2024
Body Weight HIIT
Get the most from your workout time with these fast, fun, 45-minute sessions led by Mary Ann Dobbins. High Intensity Interval Training (HIIT) has proven to be an effective way to build strength and aerobic capacity, making it a popular and efficient workout. Over 8 weeks, participants will learn to use their body weight and common items like a chair to work their whole body.
Thursdays, April 18 - June 6, from 12-12:45 pm via Zoom. *The May 30 and June 6 sessions will be offered via pre-recorded sessions in lieu of a live session.
Workstation Workout
For those who find it challenging to add strength training to a busy schedule, Workstation Workout is the solution. During this 8-week program, instructor Mary Ann Dobbins will provide exercises you can do almost anywhere. Using your body weight and a resistance band, you will learn workouts you can perform right at your own desk.
Fridays, March 29 - May 17, from 12:30-1:15 pm via Zoom
Mindful Movement - Mid-Spring
Mindful movement is a gentle, accessible approach to yoga that encourages people to tune into what they are feeling as they move and make choices based on their present moment embodied experience. In this 8-week series, Julie Schlemmer presents options for movement, and there is no priority placed on stretching more or holding positions for a longer period of time.
A new session will begin soon! Mondays, August 5 - September 23, from 12-1 pm via Zoom
Mondays, May 13 - July 8 (no session on Memorial Day, May 27), from 12-1 pm via Zoom
Mindful Movement recordings from March 18 - May 6, 2024
Vinyasa Flow Yoga at Veale
This Vinyasa Flow Yoga class, instructed by Richard Oaxaca, will provide an opportunity for participants to build strength while achieving the mental health benefits associated with regular yoga practice. This class is appropriate for those who already have some experience with yoga. Bring comfortable clothing and water bottle to the Veale Recreation Center (2158 Adelbert Rd) for a great workout each week, beginning Wednesday, April 17, and continuing for 8 weeks through June 5. The class will take place from 5:30-6:15 pm. All sessions will occur in person.
Registration has closed. Look for this program again in Fall 2024.
Virtual Physical Fitness Option
Avidon Health (previously SelfHelpWorks) LivingFit Program
Designed for those who are currently inactive, this 90-day online program from our partners at Avidon Health helps you transform your relationship with exercise so that it actually becomes something to look forward to!
Read more: LivingFit 12 Week Walking Program
To register, follow the prompts on the Avidon Health page of this website.
Veale Center | Campus Recreation Center
The Veale Convocation, Recreation and Athletic Center is the home of CWRU athletics, physical education and intramural programs. It is located at the top of the CWRU Quad next to the Veale parking garage.
Admission is FREE to CWRU employees with a Valid CWRU ID.
Wyant Athletic and Wellness Center
Wyant Athletic and Wellness Center is a part of the North Campus Residential Village. It is located on the northeast corner of the CWRU Football stadium.
Admission is free to CWRU employees with Valid CWRU ID.
Learn more about Wyant Athletic and Wellness Center.
One to One Fitness Center
Owned and operated by CWRU, One to One Fitness is Cleveland’s premiere fitness center offering professional, personal, friendly and clean services & facilities. CWRU employees pay about $1.50/day. Contact onetoone@case.edu for pricing and membership details.