Walk to Wellness: Spring 2014

Program Overview

Join the Office of Work/Life's Walk to Wellness Program to be more active, fit, and healthy this Spring.   

Walk to Wellness is a free, comprehensive fitness program on Morningside, Manhattanville, and Medical Center campuses to help members of the Columbia community meet their personal health and wellness goals.  Launched in the Summer of 2010, the program consistently receives a positive response from members who report having success in improving fitness and energy levels, as well as meeting weight loss goals.  The program’s spring season runs from April through June and kicks-off with a fitness assessment (resting heart rate, blood pressure, body weight and body fat) from the staff at Dodge Fitness Center and PlusOne. Variations of the program are open to Columbia officers and staff on all Columbia campuses. 

Here are the ways to participate in the Walk to Wellness program:  

  • Participate in the instructor-led, lunchtime walks that occur twice a week for 10 weeks on the Morningside, Manhatanville, or Medical Center campuses (there will be no instructor-led walks on University holidays). Walks are staffed by fitness professionals who are available to provide guidance and motivation. 
  • If the instructor-led walks are not on your campus, don’t match your schedule, or if you want to walk more frequently, we encourage you to form your own walking group, or find a walking buddy. 

All Walk to Wellness joiners will automatically be subscribed to the CUwellness listserv to receive program information and other wellness-related news and events.  If you prefer not to be on this list, you can unsubscribe anytime. 

Over 350 people have joined previous Walk to Wellness sessions, with the majority of them reporting an increase in frequency, duration, and/or intensity of their exercise routine as a result of their participation in the program.  Participant comments included "This is what I needed to get motivated to do some type of exercise," and "this is a good stress releaser." Many participants also noted that the program provided a unique opportunity to socialize and network with others throughout Columbia.  


Important note:  If you have a medical condition that could be affected by physical activity, you are encouraged to consult your medical provider prior to starting any exercise routine. 

 

Morningside Campus Instructor-Led Lunchtime Walks

Morningside Details

REGISTER:

  • Complete this brief registration form to join the program (even if you have previously participated in this program). 

ATTEND KICK-OFF FITNESS ASSESSMENT:

  • Date: Tuesday, April 8, 2014
  • Time: 1:00 - 2:00 p.m.
  • Location: Dodge Fitness Center Lobby

Recieve a free fitness assessment (resting heart rate, blood pressure, body weight and body fat) from the staff at Dodge Fitness Center.

    WALK: Tuesdays and Thursdays from 1:00-2:00 p.m. 
  • Staff-led group walks will occur in neighboring parks and the area surrounding the Morningside campus starting Thursday, April 10,  and will occur every Tuesday and Thursday for 10 weeks, ending Tuesday, June 10. Walks will last roughly 20-40 minutes, depending on your fitness level, pace, goals, etc. Note: We will not have walks on University holiday.
  • Walkers will meet on the Morningside campus, at the Alma Mater on the steps of Low Library.  We will stretch and leave for the walk by 1:10 p.m.   The group will use a variety of walking routes throughout the program duration, but primarily will walk south in Riverside Park.  
  • If you have to miss a lunchtime walk, we encourage you to grab a friend or colleague and walk at your own convenience.

ATTEND WRAP-UP FITNESS ASSESSMENT:

  • Date: Thursday, June 12, 2014
  • Time: 1:00 - 2:00 p.m.
  • Location: Dodge Fitness Center Lobby
Recieve a free fitness assessment (resting heart rate, blood pressure, body weight and body fat) from the staff at Dodge Fitness Center to measure your progress.

Columbia University Medical Center Campus Instructor-Led Lunchtime Walks

CUMC Details

REGISTER:

  • Complete this brief registration form to join the program (even if you have previously participated in this program). 

ATTEND KICK-OFF FITNESS ASSESSMENT:

  • Date: Tuesday, April 8, 2013
  • Time: 1:00 - 2:00 p.m.
  • Location: Plus One/NYPH Fitness Center

Recieve a free fitness assessment (resting heart rate, blood pressure, body weight and body fat).

    WALK:Tuesdays and Thursdays from 1:00-2:00 p.m.
  • Staff-led group walks will occur in neighboring parks and the area surrounding the medical center campus starting on Thursday, April 10, and will occur every Tuesday and Thursday for 10 weeks, ending on Tuesday, June 10.   Walks will last roughly 20-40 minutes, depending on your fitness level, pace, goals, etc. Note: We will not have walks on University holidays.
  • Walkers will meet on the Medical Center Campus, on the grassy knoll at 165th Street and Riverside Drive.  We will stretch and leave for the walk by 1:10 p.m.   The group will use a variety of walking routes throughout the program duration. 
  • If you have to miss a lunchtime walk, we encourage you to grab a friend or colleague and walk at your own convenience.

ATTEND WRAP-UP FITNESS ASSESSMENT:

  • Date: Thursday, June 12, 2014
  • Time: 1:00 - 2:00 p.m.
  • Location: Plus One/NYPH Fitness Center
Recieve a free fitness assessment (resting heart rate, blood pressure, body weight and body fat) to measure your progress.

Manhattanville Campus Instructor-Led Lunchtime Walks

Manhattanville Details

REGISTER:
  •     Complete this brief registration form to join the program (even if you have previously participated in this program).
ATTEND KICK-OFF FITNESS ASSESSMENT:
  •     Date: Wednesday, April 9, 2014
  •     Time: 12:00 - 1:00 p.m.
  •     Location: Studebaker, Room 363
Recieve a free fitness assessment (resting heart rate, blood pressure, body weight and body fat) from the staff at Dodge Fitness Center.

WALK: Tuesdays and Thursdays from 1:00-2:00 p.m.
  •     Staff-led group walks will occur in neighboring parks and the area surrounding the Manhatanville campus starting on Thursday, April 10,  and will occur every Tuesday and Thursday for 10 weeks, ending Tuesday, June 10. Walks will last roughly 20-40 minutes, depending on your fitness level, pace, goals, etc. Note: We will not have walks on University holiday.
  •     Walkers will meet at West Harlem Piers, River Walk at 132nd Street.  We will stretch and leave for the walk by 1:10 p.m.   The group will use a variety of walking routes throughout the program duration, but primarily will walk south in Riverside Park.  
  •     If you have to miss a lunchtime walk, we encourage you to grab a friend or colleague and walk at your own convenience.
ATTEND WRAP-UP FITNESS ASSESSMENT:
  •     Date: Thursday, June 12, 2014
  •     Time: 1:00 - 2:00 p.m.
  •     Location: Dodge Fitness Center Lobby
Recieve a free fitness assessment (resting heart rate, blood pressure, body weight and body fat) from the staff at Dodge Fitness Center to measure your progress.

CU Wellness Listserv

Walk to Wellness program participants will automatically be subscribed to the CU Wellness listserv. The Office of Work/Life staff will use this list to communicate with program participants about upcoming walks and wellness-related events, as well as to provide motivational and educational e-mails throughout the program duration.

Program participants may unsubscribe from the listserv at any time, and may also set their preferences for receiving messages. Contact the Office of Work/Life if you would like to added to this list or for related questions.

Walking Tips

Tips for Lunch Time Walkers 

  • Schedule your lunchtime walk in Outlook or your work calendar. Think of it as an important appointment, which it is! If you can, keep everything you'll need for walking at work. This way you won't find yourself saying "I forgot my shoes. I can't go."
  • Recruit a couple of work colleagues to join you in the program. You can keep each other on track.
  • Depending on your walking pace, the weather, and your tendency to sweat during exercise, you may be able to wear your work clothes and just switch to athletic shoes. Or you may prefer to slip on a t-shirt. If you're walking briskly, you'll heat up after about 10 minutes, so avoid the tendency to overdress. You'll be MOVING, not sitting in the fresh air!
  • Pick a route where you can grab a sandwich at the end of your walk, or make sure you bring a healthy lunch.

*The above tips were obtained from the American Heart Association (AHA).  Access the Start! Walking program webpage for additional articles on injury prevention, stretching, attire, and more.

For more wellness tips, read the tips compiled from the previous Walk to Wellness Sessions.

Tracking Your Steps

In order to assess your progress and assure that you reach your goals, it is recommended that you log your workouts. There are many methods and tools available to log your workout--a simple notebook, a walking log that you can print out, or an online tracking tool.  Some online tracking tools that you may want to consider are the Columbia University's CUMove program and the AHA Start! Daily Walking Guide.


Last Updated: 
03/13/14