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Fitness and Physical Health

Well-U supports employees interested in adding activity to their daily routines, reaching their fitness goals, and improving their overall physical health.

Whether you’re motivated by working out in a group setting or would prefer to get fit on your own, we have programs and resources that will suit your needs, including:

Explore these options below, and learn how to stay active at work and beyond.


URMC Fitness Center announcement

The URMC Fitness Center on the Medical Center’s main campus, which has been closed for the last eight months due to the pandemic, will remain closed permanently. Please note, River Campus Fitness Center is anticipated to reopen to faculty and staff as the state loosens restrictions and the COVID-19 threat is decreased.

Despite this change, there still are a number of fitness resources available to all University faculty and staff through Well-U:

And subscribing to Well-U’s Weekly Wellness newsletter delivers the most up-to-date events from the Well-U team, healthy recipes, and informative health articles.

Join a free fitness class

Well-U offers our employees a variety of free fitness classes, for all levels, during afternoons and evenings. These classes are now virtual! Our classes are also recorded, so you can participate at a time that’s convenient for you.

There’s no limit to the number of classes you can take. Classes range in intensity, and there are options for all fitness levels and goals.

Learn more about signing up for a class below. You can also request a one-time class for your department by completing the Departmental Request form.

Signing up for fitness classes

Getting started with classes is easy. First, you’ll need to create an account through Zen Planner. Then, you’ll use Zen Planner to sign up for as many classes as you’d like. Learn how to do this below.

Please note: We are only offering virtual fitness classes right now. Follow these instructions below to be able to take participate in these virtual offerings.

You’ll need to create an account on the Zen Planner website or mobile app. Below is step-by-step instructions on getting started.

  1. Visit the Rochester Zen Planner website.
  2. Select “Unlimited Fitness” from the drop down menu and click “Sign Up”
  3. Complete the required fields and click “Continue”.
  4. Click “Sign Up”.
  5. Check the email that you registered with. You will receive an email with the subject line “Well-U – Your website login information”.
  6. Log in to your account using the temporary password that was provided in the email. Once you log in, you will be prompted to change your password.
  7. Download the “Member App”, with a logo for reference belowZenPlanner logo
  8. Start reserving a spot in any fitness class!
  1. After you sign-up or login on the Rochester Zen Planner website, choose Calendar on the left-hand side to view upcoming classes.
  2. You will then see a list of all classes available. You can view the classes in a list view, by week, or month. You can also view classes by type or location using the drop-down menus (located under the date). You will only be able to reserve spot(s) within one month of each class.
  3. Click on a class that has spots available and then select “Reserve”
  4. You are all set and registered for class! If you would like to cancel, you can click the Cancel button in the bottom right.
  5. To cancel out of a class at any time from the desktop, you must select the class(es) you are signed up for on the calendar, select it, then click Cancel.

*Waitlist: If you sign up for a waitlist, you will automatically be moved off the waitlist and into the class once a seat becomes available. You will also be notified when this move takes place.

If you would like to request an interpreter for a class, please email and include the following information pertaining to your request: Date, name of class, time, and specific location. Please provide as much notice as possible. Once we receive your request, we will notify you of the status of an interpreter.

Fitness class schedule

See the schedule of upcoming classes below, or visit the Zen Planner website to see all courses and sign up.

More resources, programs, and ideas

Whether you’re looking to round-up co-workers for walking meetings, find workout programs you can do on your own, or get in extra steps throughout the day, Well-U can support you in your goals.

Offered virtually for your convenience!

New to running, or looking to run with a group? Join Well-U and Max Effort Training for an eight-week training program designed for beginners or intermediate runners.

The beginner program is for any new runners or those looking to get back into running. The intermediate program is for anyone who has already completed this program or is comfortable already running/jogging 5 minutes continuously, without needing to walk.

Dates: Saturdays from June 5 through July 24, 2021

Program includes:

  • Weekly runs with Max Effort Training coaches
  • Virtual access to the running coach throughout the week
  • Weekly tips

All regular full and part-time University of Rochester faculty and staff are eligible to participate in this program. There is no cost to participate!

To learn more, you can sign up for an overview of either program on the University Calendar, email or explore frequently asked questions about this program.

Eligible employees have the opportunity to participate in these lifestyle management programs at no cost.

Fitness 101: Get started (5 group sessions)

Learn the benefits and basic components of physical activity, discover how to prevent injury and manage recovery, and explore personal challenges to staying motivated. Program includes modified in-session workout. Find a class.

Fitness 201: Get stronger (6 individual sessions)

Temporarily postponed

Develop a strength training program with expert supervision of goal-setting and form from a certified personal trainer. Sessions include assessments and guided personalized workouts. Email to request information and enroll.

Due to COVID restrictions, this program is postponed

As a University of Rochester employee, you have access to fitness DVDs in the Well-U library.

The DVDs will be loaned for a one-week period at no cost. Please complete and email this registration form (including the name of DVD that you would like to borrow) to

DVD options


    • Dig Deeper & Fit Test
    • Plyometric Cardio Circuit
    • Cardio & Power Resistance
    • Cardio Recovery
    • Pure Cardio & Cardio Abs
    • Core Cardio & Balance
    • Max Interval Circuit & Fit Test
    • Max Interval Plyo
    • Max Cardio Conditioning & Cardio Abs

Zumba Incredible Slimdown DVDs:

    • Quick Start & 20 Minute Express
    • Super Cardio Dance Party
    • Latin Burst
    • Global Burst

PIYO Define Yourself DVDs:

  • Drench, Sculpt, and TurboFire
  • Core, Buns, and Strength Intervals
  • Align, Define Lower & Upper, Sweat

More options:

  • Balance & Strength for Older Adults
  • Jillian Michaels: Killer Arms & Back
  • Jillian Michaels: Yoga Meltdown
  • 5 Day Fit Chi: Boost Energy & Revitalize Your Body
  • Leslie Sansone: Walk at Home – 5 Day Slim Down
  • AM & PM Stretch
  • Yoga for Stress Relief & Flexibility
  • Step By Step Strength Training
  • Denise Austin: Shrink Your Fat Zones Pilates
  • Billy’s Bootcamp: Cardio Sculpt
  • Viveca Jensen: Piloxing
  • Rodney Yee: Yoga For Beginners
  • The Firm: Core Solutions
  • The Firm: Target Toning
  • The Firm: Ultimate Fat Burning
  • The Firm: Weight Loss System
  • Quick Start Yoga For Weight Loss
  • The New Method 20/20: Cardio Kick
  • Jane Fonda’s Bootcamp Ultra
  • Women’s Health: Total Body Workout
  • Carol Murphy: Everyday Fit

Due to COVID restrictions, this program is postponed

Fitting in fitness just got easier. The Well-U Fit Kit is a customizable kit to assist you with your exercise efforts. Fit Kits are free to borrow and will be loaned for one week.

Fit Kits may include any or all of the following:

  • Resistance bands
  • Jump rope
  • FitDeck (a deck of cards with different exercises on each card – choose from travel, body weight, stretch, office, resistance and yoga workouts)
  • Yoga mat (upon request)
  • Fit dice

Steps for renting a Fit Kit:

  1. Fill out the Fit Kit borrowing policy form
  2. Email with your completed borrowing policy form and let us know if you have any special requests (ex. Including a yoga mat).
  3. Once you have received a confirmation email, stop by the Office of Total Rewards, located at 60 Corporate Woods, Suite 310 to pick up your Fit Kit.
  4. After one week, you may either return your Fit Kit to the Office of Total Rewards, or renew your Fit Kit by calling or emailing Well-U.

A little extra walking each day can provide extraordinary health benefits. This includes the walk from a parking lot to your workspace!

Look for signs

Look for signs around University parking lots displaying calories burned walking between designated parking lots and entrances.

Get the most steps in by parking in the designated Park & Stride spaces in Lot 1 and Lot 9.

Park & Stride Map: Burning Calories

Click on the colored paths below to see how far you walk and calories burned walking from your lot to designated entrances in the Medical Center. Calories burned are calculated for a 150-lb person walking 3 mph.

Not only do walking meetings help you build team spirit and improve your health, they also inspire creativity and can help you solve problems faster.

Tips for organizing a successful walking meeting

  • Organize everything you’ll need for the meeting ahead of time
  • Make sure everyone knows to wear comfortable shoes
  • Consider having the meeting early in the workday to set the tone for the day, or later in the afternoon to give everyone an energy boost
  • Figure out how long your meeting should be and plan your route
  • Check the weather beforehand

Walking paths

Explore walking path maps in the PDFs below.

Ergonomics ensures that your workspace physically fits you. Are you sitting at your desk correctly? Is your chair at the right height? Is your screen an appropriate distance from your face? This helps keep you physically healthy and safe.

Request an ergonomic screening from the Environmental Health & Safety department.

Did you know?

Walking 3 or more hours per week can reduce the risk of a heart attack by 35% when compared to not walking at all.

20 minutes of walking per day can burn 7 pounds of body fat every year for the average 155-pound person.

Less than 50% of American adults exercise enough to gain any health benefits.

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