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 Fitness, Wyant Center, Veale Center)
- successfully completing Coast to Coast program (300+ points earned)
- 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.
REMINDER: 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 to reach this goal.
Core and More
This series combines core strengthening with whole body stretching. It can be completed anywhere you have space to stretch out! Other than a workout mat or large towel, no equipment is necessary. Mary Ann Dobbins will lead you through core exercises that will become a bit more challenging each week. All participants will be given weekly stretching homework!
Fridays, 12:15-1 pm Jan. 20, 27, Feb. 3, 10, 17, 24 via Zoom
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.
Wednesdays, 12:30-1:30 pm Jan. 25, Feb. 1, 8, 15, 22, March 1 via Zoom
Body HIIT Series
Get the most from your workout time with these fast, fun, 45-minute sessions. 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 six weeks, participants will be learn to use their body weight and simple common tools like a chair to work their whole body. Mary Ann Dobbins will be the instructor for this series.
Wednesdays, 12-12:45 pm Feb. 8, 15, 22, March 1, 8, 15 via Zoom
Vinyasa Flow Yoga (Hybrid)
Join Katie Nabors for a Vinyasa Flow yoga class during which you will seamlessly move (flow) between a variety of yoga poses, linking breath to movement. This is a more physical class but still allows for modifications as you learn flows through various yoga poses.
Participants can attend in person at One to One (121) Fitness, Studio B or via Zoom. You do not need to be a 121 member to participate. In-person registration is limited to 20 participants, and we are encouraging only those who will be able to make most sessions to sign up for the in-person version. In-person registrants will still be sent a recording of each week's session.
Tuesdays, 12-12:45 pm Feb. 14, 21, 28, March 7, 21, 28, April 4, 11 One to One Fitness, Studio B or via Zoom
Muscle Conditioning (In Person)
Join One to One (121) Fitness instructor Curtis Bickham for an in-person Muscle Conditioning class. The class will incorporate body weight exercises, dumbbells, elastic bands, exercise balls, tubing and more to improve muscular strength and endurance for the entire body.
Space is limited to 20 participants, and we are encouraging only those who will be able to make most sessions to sign up.
Wednesdays, 5:30-6:15 pm Feb. 15, 22, March 1, 8, 22, 29, April 5, 12 Veale Recreation Center - Ground Floor Room SB74
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.
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.
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 firstname.lastname@example.org for pricing and membership details.