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.
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.
New Series: Tuesdays, May 20 - July 8, from 12:30-1:15 pm via Zoom
Recordings for the current series (March 11 - April 29 from 12-12:45 pm)
Body Weight HIIT recordings from January 7 - March 4, 2025
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.
Current series: Mondays, March 10 - April 28 from 12:30 - 1:15 pm
Core and More recordings from January 10 - March 7, 2025
Yoga on the Quad
The University Wellness Program for faculty and staff and One to One Fitness have partnered to offer Yoga on the Quad again this summer for CWRU employees. Join instructor Julie Brown on Thursdays for a 12-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. Attend whichever sessions you are able to. Walk-in participation by faculty and staff is welcomed, so bring a coworker along!
Thursdays, May 22 - August 21, from 12-12:45 pm. We will not host sessions on June 19 or July 3.
Zumba
Join One to One Fitness instructor Nicole Byram for an 8-week moderate intensity Zumba class that combines Latin and international music with slow and fast dance moves. Designed to tone and sculpt the body, it is so fun that you forget you are working out. All levels are welcome, and you can feel free to dance like no one is watching!
Wednesdays, July 9 - August 27, from 5:30-6:15 pm at the Veale Recreation Center (2158 Adelbert Rd) in the Multipurpose Room (201). All sessions will occur in person.
Muscle Conditioning
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.
Tuesdays, June 10 - August 12, from 5:45-6:30 pm at the Veale Recreation Center (2158 Adelbert Rd) in the Multipurpose Room (201). All sessions will occur in person.
Register for Muscle Conditioning
Pilates Mat
Pilates Mat is a low impact class that focuses on muscle tone, balance, posture, body alignment, and mind-body awareness. There is concentration on each movement being precise, steady, and controlled, with associated breath control. Pilates specifically emphasizes your core, which affects the rest of your body.
Bring an exercise mat if you have one to One to One Fitness (2130 Adelbert Rd) on Wednesdays, June 11 - August 13, from 12-12:45 for this 10-week class with instructor LaShundra Epps. All sessions will occur in person.
Mindful Movement
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 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 series will begin: Mondays, June 9 - August 25, from 12-12:50 pm via Zoom
Current series: Mondays, March 24 - June 2, from 12-12:50 pm via Zoom. There is no session on Memorial Day, May 26.
Mindful Movement recordings from January 6 - March 17, 2025
Vinyasa Flow Yoga
This Vinyasa Flow Yoga class, instructed by Julie Brown, 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.
This program may return in the fall of 2025.
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.
Will return in 2025.
Mat Pilates on Zoom
May return in 2025.
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.