Physical Activity

Engage 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. 

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 Keep America Active 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.


Coast to Coast Wrap Up

VW bus

This 12-week exercise incentive program ended on April 19, 2020

Learn more about Coast to Coast at CWRU.


On-Campus Physical Fitness Options

1. Breathe, Move, & Be Well Yoga: Level 1

Breathing well has been called the open secret of yoga. This 6-week Viniyoga style series focuses on the science of regulating breathing patterns paired with mindful movement. Each class includes an educational component and time to practice the concepts presented. Those who are new to yoga or have not been able to try yoga due to physical limitations are most welcome to attend. This is not a power yoga, vinyasa flow, or athletic-style yoga class. In each 60-minute class, our Certified Yoga Therapist will focus on a particular aspect of well-being that can be enhanced by the practice of yoga. Please bring a yoga mat.

Tuesdays at 5:30 PM
May 5 through June 16 (no Class 5/26)
Zoom until Social Distancing Ends, then Art Studio Gallery Space
Registration is Open

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).

2. Breathe, Move, & Be Well Yoga: Level 2 Increasing Strength & Resilience

This 6-week program is a continuation of the foundational level of Breathe, Move, & Be Well. Participants should already be familiar with the Viniyoga style of therapeutic yoga presented in Level 1. Level 2 is designed for those who would like more physical challenge in the yoga practice. Techniques for regulation of breathing will be paired with the level of physical challenge. These breath regulation techniques will emphasize increasing breath capacity and endurance. 

The Level 2 series is not appropriate for individuals with severe pain or who have had recent injuries or surgery. Adaptations for the movements, however, will be presented to accommodate varying levels of range of motion and strength. This is not a power yoga, vinyasa flow, or athletic-style yoga class. Each 60-minute class is taught by a Certified Yoga Therapist. Please bring a yoga mat.

Mondays at 5:30 PM
May 4 through June 15 (no class 5/25)
Zoom until Social Distancing ends, then we will meet in the Art Studio Gallery Space
Registration is Open


REMINDER: Participation in this class alone, does not automatically qualify for the Physical Activity Program Incentive.

3. Intro to Zumba

No Experience, No Problem

Learn to Zumba! Week by week our instructor will teach participants the basics of this fun fitness program so that by the end of 6 weeks, participants will feel comfortable joining a Zumba class in any setting. Each class is 45 minutes.

On Hold

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).

4. Rapid Workout

For those who are looking to sweat a little before heading home for the day, Rapid Workout will offer total body conditioning in about 35 minutes. Each workout will combine strength and aerobic training that will be both fun and challenging. Workout attire is suggested, and participants should bring a yoga mat or towel.

Rapid Workout
Thursdays at 5:15
April 9 through May
Series will be offered VIA Zoom

5. Yoga for the Office: Keep Your Back Healthy

Low back ache? Tension and tightness in your upper back and shoulders? Then this class is for you!
In this 6-week series, participants will learn tips and techniques for maintaining a strong, flexible and healthy back especially in the office environment. We’ll explore optimal sitting and standing posture along with learning and practicing movements that support back health. 
These movements are designed to be easily integrated into the workday. Wear comfortable clothing that will allow you to move and stretch. No mat needed! Each class is 45 minutes.

Wednesdays at Noon
For safe social distancing, we are offering the remainder of the series via Zoom. Contact Mary Ann for a Zoom link. All CWRU faculty and staff are welcome to join, even without registration for the series!

6. Intro to Hip Hop Indoor Cycling

Hip Hop Indoor cycling classes directly connect the rhythm of the music with the pace of the exercise. This beginner’s class is designed to introduce participants to the nuances to indoor cycling. We will spend time with proper bike set-up, use of resistance levels through a variety of speeds and provide an explanation of moves in a detailed and slower-paced fashion. At the end, we will put all of your new tools together to complete a high-energy ride designed specifically for the new rider.

Pre-registration is required. Membership at One to One Fitness is NOT required.

Look for a new sessions starting in the late Summer 2020.
 

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).

7. Core and More

Unwind midday with a short core workout, followed by 30 minutes of full body flexibility training. Exercises and stretches will be performed both in chairs and on the floor, so a yoga mat or towel is suggested. To see improvement in overall flexibility the ACSM suggests stretching for 20-30 minutes 2-3 times per week.

Core and More
Mondays at 11:15 AM
May 11 through June 22 (no class on Memorial Day)
Register Now!

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).

8.  Workstation Workout

During this six week class, participants will be led through a series of body weight and resistance band exercises for a full body strength workout. This routine is designed to be done at the workstation or almost anywhere. No special clothing or equipment necessary, CWRU Wellness will provide the resistance band.

On hold

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).

9.  Fitness Foundations with One to One Fitness Center

Fitness Foundations is a two tired program designed to get folks back into the gym, even those who are not currently One to One Fitness members.

  • Tier one is a 30 day jump start.
  • Tier two offers an 8-week program featuring personal training  

Fitness Foundations has a fee associated but Wellness Participants receive a $40 discount.

Programs start the week of January 27, 2020

Learn More and Register Now!
 


Free Fitness Assessments

CWRU Wellness is now offering free fitness assessments on-site in Crawford 213. The assessment allows faculty and staff to gauge their current fitness level and set goals for improved physical fitness. Pre-registration is required for this individualized assessment.

Learn more about fitness assessments 


Virtual Physical Fitness Option

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.


Next Level Fitness Studio

Owned and operated by CWRU, Next Level offers a holistic approach to wellness in an inviting, modern space. With classes ranging from cycling to Pilates, yoga, cycling, boxing and more, we empower you to reach for the next level in both mind and body. Learn more on the Next Level website.