Whether you're an avid exerciser or just getting started, these resources can help you become more physically active or fine-tune a routine that you already have. A liveWELL health coach can also support and guide you on your journey.
Physical Activity Guidelines for Adults
- Aerobic Activity (Cardio): 150 minutes a week
- Strength Training: 2 days a week
Create Your Plan
You're ready to start exercising, but aren't sure where to start. The Physical Activity Guidelines for Americans recommend that adults participate in a combination of aerobic activity and strength training. Ask yourself these questions about making a regular physical activity habit.
Track Your Progress
It is important to keep track of all the amazing things you are accomplishing so you can celebrate your wins! Below you will find a worksheet to track your physical activity progress.
Fit in Four: 4-Week Physical Activity Challenge
Download Fit in Four for a self-paced physical activity program working on aerobic activity, strength training, and stretching.
Resources
Aerobic Activity (Cardio)
4-Minute Cardio Burst: Follow along with this video for a quick burst of aerobic activity adaptable for all fitness levels. No equipment is required, making this workout perfect for short breaks at work.
Campus Walking Routes: Use these premade walking routes to calculate your distance or learn interesting campus facts. Explore University Maps if you prefer to create your own route.
Bike Iowa City: Stay up to date on upcoming events or use recommended trails to plan your next ride.
Strength Training
Strength Training Guidelines: Explore the frequency, intensity, and types of muscle groups you should be targeting.
Ace Fitness Exercise Library: Look up videos and photographs of a variety of strength-training activities to help with your workout routine.
Heather Robertson YouTube: Follow along to various strength training videos, free to you. Explore the playlists tab to select the videos that suit you best.
Stretching
Yoga With Adriene YouTube: Access free yoga videos for all levels, including a video playlist specifically for yoga at work.
Quick Stretches: Explore 12 quick stretches with descriptions and photos that you could incorporate into your everyday routine. These can be done anywhere and at any time.
Movement at Work
Desk Exercises: Explore 20 different desk exercises you can do without leaving your workspace and read tips to stay healthy at work.
5-Minute Desk Workout: Get up and get your blood flowing with this quick and easy movement routine. There is no equipment required, meaning you can do this anywhere!
Departmental Toolkit: Increasing Movement
Are you looking to infuse physical activity into the day-to-day culture of your department? Use the suggested activities and instructions in the toolkit to encourage conversations and practice skills for well-being. This toolkit can be used by a Wellness Ambassador or anyone who is interested in leading activities within a department.
Campus Resources
liveWELL Health Coach Service
liveWELL offers a one-on-one Health Coach Service free for faculty and staff. A health coach can help you find motivation to get started with exercise or further develop your current routine.
UI Recreational Services
Individual classes, aerobics, track, and other exercise opportunities are available to faculty and staff. Locations include Campus Recreation and Wellness Center, Hawkeye Tennis and Recreation Complex, Fitness Loft and Fitness East exercise facility. For assistance, email Recreational Services or call 319-335-9293.
Specific services include:
- Personal Training: Personal trainers provide education, guidance, instruction, and motivation to clients who want to achieve personal fitness goals. Trainers will closely supervise your progress and help provide you with resources to become confident and comfortable in any fitness or weight room environment. Personal training packages are available for individuals and small groups.
- Recreation Membership Incentive Program: Faculty and staff in 50 percent or greater positions, including UI Health Care house staff and postdoctoral research scholars, are able to receive half of a single membership paid for by the university.
Exercise Discounts
- Employee Discount Program - Features many local and national fitness and exercise groups. This is a way for non-UI fitness and exercise entities to provide discounts to UI employees while utilizing this popular website to advertise!
- Active&Fit Direct - UI employees who are members of Wellmark can sign up for Blue365 at no cost and obtain exclusive member discounts on fitness memberships and many other deals.
Please Note: If you have any preexisting health concerns, you check with your doctor prior to initiating these activities. As with any physical activity, if you experience pain or discomfort, discontinue the activity.