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Last modified: Friday, 29-Mar-2013 14:35:20 EDT

University Health Service (UHS)
Health Promotion Office

Healthy Monday @ UR

What does health mean to you? What goals do you have for your personal health? When do you feel most active, productive, and healthy?

The Healthy Monday campaign at the UR encourages you to make Monday a day to recommit to your health by setting goals, being active, and being mindful of your health (spiritually, emotionally, etc.). Part of a national campaign, the Healthy Monday @ UR movement aims to make healthy lifestyles a priority and, in so doing, eliminate preventable chronic diseases.

Why Monday?

Mondays have a special significance for many of us: it's the chance to start fresh on a new week, set a new goal, or start a new routine. We encourage you to look at Mondays as a way to start and sustain healthy behaviors, actions, attitudes, and practices in your life.

Healthy Monday Activities @ UR

Each week, we will organize activities and highlight resources that spotlight a specific theme. By focusing on a variety of health topics, we are hoping to support you in your personal goals. Each Monday of the month will be dedicated to a specific theme, with ongoing activities and special events throughout the year. Pick and choose what works best for you as you set weekly goals to keep health a priority.


Time for a Change of Pace?

If you're getting bored with your exercise routine, switch it up this week! Varying your activity means you will work new muscle groups, plus you will be more likely to stick with it if you are having fun.

Form a Healthy Habit: Just because the weather is fickle doesn't mean you have to be! On those great sunny days go outside for a run, walk, or bike ride! On those rainy or windy days, head over to the Goergen Athletic Center or elsewhere to keep active.

Here are our weekly themes:

Week 1: Motivated Monday

The beginning of each month can be a great opportunity to re-evaluate your goals and progress. Take a moment each Monday to think about what you want to accomplish for the coming month and how you can do it. Motivated Monday encourages you to start the month off right by making sure you have the resources you need to achieve your personal goals and stay healthy and happy.

Week 2: Move-It Monday

Physical activity is not only a great way to manage weight and stress, but it is fun, too! Check out our map on our Move-It Monday page for a one mile route around campus. You might prefer to run or walk on the indoor track during the winter. If you're looking for other ways to "move-it" during the week, Goergen Athletic Center offers a variety of options, including the fitness center, weight room, exercise classes, intramurals, and much more to help you keep moving.

Week 3: Meatless Monday

Try to substitute fish and/or plant-based proteins for red meat, but don't necessarily avoid any food group. Why? It's good for you and it's good for the planet. You can enjoy food that will help you stay healthy and reduce your carbon footprint by joining us for the Meatless Healthy Monday dinners at Douglass every third Monday of the month.

Week 4: Mellow-Out Monday

Got stress? Find ways to manage your stress and clear your mind during our Mellow-Out Mondays! In the fall, join our ongoing activities and look forward to special events to help you wind down during the fourth week of every month.

Get Involved

Do you have an interest in health? Does your group want to be part of the Healthy Monday campaign by organizing an activity? Let us know! Contact the UHS Health Promotion Office at 273-5775 or send the Healthy Monday @ UR Campaign a note on

Questions? Comments?

Call us at 273-5775 or stop by our office. The UHS Health Promotion Office is located on the second floor of the UHS Building on the River Campus.


For more information, contact Linda Dudman in the UHS Health Promotion Office at (585) 273-5770 or ldudman@uhs.rochester.edu.