Physical Activity

Engage in regular physical activity over a minimum of 12 consecutive weeks (minimum of three moderate-intensity activity sessions), each lasting at least 30 minutes per week. 

Activities may include any planned exercise including but not limited to the following:

  • exercise sessions at university fitness centers (One to One FitnessWyant CenterVeale Center)
  • successfully completing Coast to Coast program (300+ points earned)
  • 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
  • Healthy Back class, Workstation Workout, eta.

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.

Documentation of activity required.  Types of documentation may include:  use of activity tracking devices such as Nitwit, Jawbone, an accelerometer or pedometer; paper log; print out of visits from fitness or yoga center; etc. 

 


Group Fit

Join Wellness Manager Zach for an in-person group fitness series at the Veale Recreation Center. All fitness levels are welcome - modifications will be given to those who need easier or more difficult variations of each movement. This class will utilize bodyweight cardio and strength movements, along with resistance bands, to provide a full-body workout every session!

Tuesdays, Oct. 11 - Nov. 15

5:30-6:30 pm

Multi-Purpose room in the Veale Rec Center

Register Here


Group Strength Training

Join One to One Fitness staff every Thursday evening for an in-person strength training class where we will utilize dumbbells, kettlebells, TRX, and our own body weight to strengthen and tone large muscle groups. All levels are welcome and beginners are encouraged to sign up!

You do not need to be a 121 member to participate. Space is limited to 20 participants and we are encouraging only those who will be able to make most sessions to sign up.

Group Strength Training will be offered again soon!


Vinyasa Flow

Vinyasa Flow picks up where our Beginner's Vinyasa series (see below) left off, allowing participants to build on their practice. This is a more physical yoga class but still allows for modifications as you learn flows through various yoga poses.

Vinyasa Flow is currently held on Mondays, 5:30-6:30pm via Zoom until 11/14

Week 1 Recording

 


Zoom Fit

Join Wellness Manager and Certified Personal Trainer Zach in a 6-week virtual fitness series. In this series, you will spend 10-15 minutes learning about an aspect of structuring your own workout. The remainder of the session, you will be taken through a workout that will incorporate cardio and strength building movements. Participants will receive a resistance band from the Wellness Program before the first session and will receive a copy of all workouts completed during the series.

Participants of all fitness levels are encouraged to join - all movements will be accompanied by scalable options to make them more or less advanced. Classes are all virtual and cameras are optional - come sweat with us in the privacy of your own home!

Zoom Fit
This series was offered February 15 through March 22, 2022. Be on the lookout for another series in 2023!

REMINDER: Participation in this class alone, does not automatically qualify 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).


Mindful Movement Yoga Class

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 six week series, options are presented and there is no priority placed on stretching more or holding positions for a longer period of time. 

In mindful movement, practitioners are invited to link movement with breath if they find that useful.  Basic seated, standing, and supine poses will be presented and variations on each pose will be offered to accommodate the uniqueness of each person's relationship with their body.  Each week, the practice will conclude with a 10-minute period of meditation and relaxation, which will include options for people who prefer to continue with movement rather than physical stillness.  

Mindful Movement - Sep-Nov Series

Week 1 Recording

Week 2 Recording

Week 3 Recording

 

REMINDER: Participation in this class alone, does not automatically qualify 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).


Virtual Physical Fitness Option

Avidon Health (previously SelfHelpWorks) LivingFit Program

Designed for those who are currently inactive, this 90 day on-line option from our partners at SelfHelpWorks 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 SelfHelpWorks 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.

Learn more about Veale.


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.