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
Aerobic Activity
Stretching
Movement at Work
Create Your Plan
Are you ready to start exercising, but aren't sure where to start? Use this planner to set goals, choose activities, and get tips to help you stay motivated.
4-Week Physical Activity Challenge
Fit in Four is a self-paced physical activity program to work on aerobic activity, strength training, and stretching.
Track Your Progress
Use this tracker to log your physical activity minutes and celebrate all of the great ways that you are moving your body.
Departmental Toolkit: Increasing Movement
Use the suggested activities and instructions to infuse physical activity into the day-to-day culture of your 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.