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Last modified: Wednesday, 01-Jun-2016 11:11:03 EDT

University Health Service (UHS)
Health Promotion Office

Healthy Monday @ UR

Healthy Monday is a national public health campaign that the University of Rochester participates in. Colleges and Universities all over the US participate in Healthy Monday putting their own personal spin on the campaign. Healthy Monday @ UR encourages students to make Monday a day to recommit to your health. Along with the national campaign, Healthy Monday @ UR aims to make healthy lifestyles a priority and, in so doing, eliminate preventable chronic diseases such as diabetes, heart disease, and cancer.

Health in general is a large topic. Therefore, we encourage students to start small by having them identify what health means to them. Furthermore, asking what goals have they set for themselves around their personal health? And if they haven't set any, then what a wonderful place to start! We aim to inspire students to identify areas that they could improve on to help fend off preventable, chronic disease. Moreover, we remind students to keep in mind that not all things will happen overnight. Small changes add up to large successes!

Why Monday?

Mondays are viewed as the 'New Year of the week' and studies show, it is the day people are most likely to start a life-style change. 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 your 52 chances per year, to start and sustain healthy behaviors, actions, attitudes, or practices in your life.

Healthy Monday Activities @ UR

Each week, we will organize activities and highlight resources that spotlight a theme (Motivated, Move-it, Meatless, and Mellow-out). Each Monday we encourage you to join the Healthy Monday @ UR Team and start your week off on the right track!

Make your Monday a Motivated Monday by using the day to set your goals for the week. Go to the gym, exercise in your room, walk with purpose, or do whatever you can to make a Monday a Move-it Monday. Start off your week with a meatless meal at Douglas Dining Center for Meatless Monday to have at least one meatless day that week. Finish off the month by mellowing out with the Campus Canines at the PAWS for Stress Relief program on the fourth Monday of every month. And who knows, you may even continue those behaviors or activities throughout the week!

Here are some ideas for the making the most of your Mondays:

Motivated Monday

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 week or the month off right by making sure you have the resources you need to achieve your personal goals and stay healthy and happy.

Move-It Monday

Physical activity is not only a great way to manage weight and stress, but it is fun, too! The Goergen Athletic Center houses a fitness center, weight room, indoor track, and also different classes, including yoga, Zumba, kick-boxing, and many more. Make any Monday a Move-it Monday by checking out the free workout-plans before you swipe in! You can also check out our Move-It Monday page for other activities you can do to help you move-it.

Meatless Monday

What is Meatless Monday? Meatless Monday is exactly how it sounds! One day a week with less or no meat. Substituting non-meat options for meat options just one day a week can benefit your health and the planet! You can enjoy food that will help you stay healthy and reduce your carbon footprint. Once you start, you might find you want to make more Mondays meatless.

Mellow-Out Monday

Got stress? Find ways to manage your stress and clear your mind during our Mellow-Out Mondays! Every fourth Monday, you will find us in the Goergen Athletic Center for "Paws for Stress Relief" from 6:00-7:30 p.m. Come visit with the dogs and feel your stress lessen.

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 (585) 273-5775 or send the Healthy Monday @ UR Campaign a note on

Questions? Comments?

Call us at (585) 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