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.
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!
Thursdays, Jan. 11 - Feb. 29, 12-12:45 pm via Zoom
Body Weight HIIT Series
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.
A new series will begin Spring semester! Fridays, January 12 - March 1, 2024, 12:30-1:15 pm via Zoom
September 22 - November 10, 2023 Recordings
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 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 series will begin Spring semester! Mondays, January 8 - March 4, 2024, from 12-1 pm via Zoom
October 11 - December 6, 2023 Recordings
August 9 - September 27, 2023 Recordings
Vinyasa Flow Yoga
Join instructor Katie Nabors for an 8-week, fast-paced 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 poses. It may be helpful to have prior yoga experience. Bring water and a yoga mat if you have one. One to One has extra yoga mats.
Tuesdays, October 10 - November 28, from 12-1 pm at One to One Fitness. You do not need to be a One to One member to participate.
Look for this series again in 2024.
Muscle Conditioning
Join One to One Fitness instructor Anya Marchenka for an 8-week Muscle Conditioning class. This 45-minute class will begin at 5:30 pm on Thursday each week. Bring along water and a towel if you'd like. One to One will provide any equipment that may be used during the class in addition to body weight.
Thursdays, October 12 - December 7 (no class on Nov. 23), from 5:30-6:15 pm in person at the Veale Recreation Center (2158 Adelbert Rd.)
Look for this series again in 2024.
Outdoor Tai Chi
One to One Fitness and the Wellness Program have partnered to offer outdoor Tai Chi this summer for CWRU faculty and staff. Join Steve Zimcosky for this 6-week Tai Chi class to improve your balance, stimulate circulation, and reduce stress with a series of continuous, circular, slow, relaxed and smooth flowing movements designed to maintain the body’s integrity.
This program has concluded for 2023.
Yoga on the Quad
One to One Fitness and the Wellness Program have partnered to offer Yoga on the Quad this summer for CWRU faculty and staff. Join instructor Katie Nabors for a 10-week, fast-paced Vinyasa Flow Yoga class. Bring your yoga mat and water bottle for a great outdoor workout.
Look for this program again in 2024.
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 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.