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Last modified: Tuesday, 06-Jan-2015 14:23:03 EST

University Health Service (UHS)
Health Promotion Office
Healthy Monday @ UR

Week #2: Move-It Monday

Physical activity is a great way to manage weight and stress! Research shows for improved health, adults need approximately 30 minutes a day, five days a week of moderate-intensity of aerobic activity (such as a brisk walk) and muscle strengthening activity 2 or more days a week. All muscle groups should be worked each week (legs, hips, back, abdomen, chest, shoulders, and arms). Muscle strengthening activities can be broken up to 10 minute intervals as long as it adds up to around the total time per week suggested!

Studies have shown that regular physical activity is one of the most important things you can do for your health. It can help control your weight, reduce your risk of cardiovascular disease, reduce your risk of type two diabetes and metabolic syndrome, reduce your risk of some cancers, strengthen your bones and muscles, improve your mental health and mood, improve your ability to do daily activities, increase your chance of living longer!

For ways to stay active, check out the activities below. You can head to Goergen Athletic Center for the group fitness classes, self-led workouts, basketball, volleyball, swimming, and more. Even though the weather might not be perfect, you can keep active on campus by walking, running, cycling, playing Frisbee or anything else that helps you be active.

Worried about what time is optimal time to work out? According to the American Heart Association, the time of day to workout does not actually matter. It is what is best for you and your schedule! So if you are not a morning person, don't force yourself to do a 7AM workout; work out after your classes, once you're already awake. Whatever time you decide to work out, your heart and muscles will be ready to tag along!

Healthy Monday @ UR in the GAC
The Healthy Monday Team will be tabling in the Goergen Athletic Center every second Monday of the month. The Team has free work-out plans, water bottles, pens, pins, and some other great stuff. Be sure to stop by before you swipe in!

Move It Monday

Looking for ways to get you workout in without hitting the gym? Check out these sites for lists of activities that you can do that will get you moving and improve your fitness!
   •  How to Exercise Without Joining a Gym
   •  101 Ways to Exercise – Without Going to the Gym


Group Activities:

Other Ideas:
Catch a wave and go for a swim at the Goergen Athletic Center’s indoor pool.  Join the open hours at the GAC pool.

Information You Can Use:

Join our Healthy Monday @ UR Facebook group


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