Physical Activity Programs
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 (121 Fitness, Wyant Center, Veale Center)
- training for a 5K, 10K, or other race
- 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 FitBit, Jawbone, an accelerometer or pedometer; paper log; print out of visits from fitness or yoga center; etc.
New Offering - 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.
On-Campus Physical Fitness Options
1. Core and More
Unwind at the end of the work day 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.
Thursdays at 5:15 PM
November 2 through December 14 (no class on Thanksgiving)
2. 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 nesecassary, CWRU Wellness will provide the resistance band.
Thursdays from 12:45-1:30 PM
October 5-November 9
Crawford Hall 720
3. 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.
Look for a new class in January 2018
4. 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.
Look for a new class in January 2018
5. Rapid Workout
For those who are looking to sweat a little during the workday, Rapid Workout will offer total body conditioning in about 30 minutes. Each workout will combine strength and aerobic training that will be both fun and challenging. Workout attire is suggested, but the short time frame will allow participants to cool down before heading back to the office.
Look for a new series in the Spring of 2018
6. Get Fit for Life with 1-2-1 Fitness Center
If you need help with weight loss, building muscle or just staying active, 121 Fitness offers the Get Fit for Life Program with an exercise focus to provide guidance and help you stay on track! This one-on-one program has a fee associated but Wellness Participants receive a $40 discount. This program is available every 8-weeks throughout the year. Learn more and on the 121 Fitness site.
7. Get Fit Together with 1-2-1 Fitness Center
Learn the basics of exercise and nutrition in a classroom setting, so that you can eat better and be more active this year. Receive exercise and nutrition tips, and even learn some exercises during the "active" sessions in 121's weight and cardio rooms. Learn more on the 121 Fitness site.
8. Couch to Confidence with 1-2-1 Fitness Center
This program is designed to help beginners feel comfortable & confident with a variety of workouts! Classes are held privately with other beginners at 121 Fitness Center once weekly, on Tuesdays 12:00-12:45pm. This program has a fee associated but Wellness Participants receive a $40 discount. Program available every 8-weeks throughout the year. Learn more on the 121 Fitness site.
9. Healthy Backs and Bodies
Developed by Tanya Weiker, Orthopedic Physical Therapist and Back Health Expert, this class will empower you with the tricks of the trade, combining the latest clinical research with practical application for achieving ultimate back health and injury prevention.
Healthy Backs and Bodies 1.0
Look for another class early in 2018.
10. Healthy Backs and Bodies 2.0
Those who have already completed Healthy Backs and Bodies 1 may register for the second series of classes.
In this four week program you will strengthen and build upon proper posture through CORE Training and resistance exercises; enhance the impact of your micro-breaks; support preventative measures through balance training and fall prevention; and learn how to sustain spinal bliss. Healthy Backs and Bodies 1 is a pre-requisite for this class.
Virtual Physical Fitness Option
1. 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.
Learn more about the team and individual winners in 2017 HealthTrails!
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 north east 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 just over $1.50/day contact firstname.lastname@example.org for pricing and membership details.