On Your PATH to 30

    Research by the American College of Sports Medicine (ACSM) and the Centers for Disease Control and Prevention (CDC) supports that adults require at least 30 minutes of moderate to vigorous exercise daily to maintain a healthy lifestyle. In addition, this research supports that a balance of flexibility, strength and cardio exercise is needed to achieve full health benefits. Through a survey conducted at the beginning of the 2016-17 school year, Campus Recreation identified what University of Dayton students perceived to be the most important types of exercise and what types of exercise they most often engaged in. Those results will serve as an additional focus over the course of this program. Aligning research and Campus Recreation resources with the adage of 30 days to create a habit, On Your PATH to 30 is geared towards helping you start adding 30 minutes of exercise, incorporating all three types of exercise, to your regular routine.

    On Your PATH to 30 is an active, 31-day program that will take place over 4 themed weeks. Those who achieve the weekly goal of checking into the RecPlex, participating in a recreational activity for at least 30 minutes, and completing a guided reflection will earn 1 PATH point per given week --with 4 points total available at the end of the program. Those who achieve all 4 PATH points or check-in for 30 minutes a total of 16 days will receive a “Get Your 30” t-shirt to commemorate their achievements and serve as a reminder of the important, healthy lifestyle habits they worked to establish.

    Themes and Reflection Deadlines

    Upon registering, communication will be sent from outlining PATH event details, as well as various reminders and updates throughout the week.

    Click the Reflection Deadline link within each week's description for access to the reflection form. Reflections are due for submission by 11:59pm the Sunday of each themed week.

    Week 1: Balance is Key! | January 20-29

    Reflection Deadline: Sunday, January 29th at 11:59pm

    Major Key Alert: The American College of Sports Medicine (ACSM) acknowledges that a balance of flexibility, strength and cardio activity is critical to maintaining your overall fitness and function. This week, we will explore various ways you can mix-up your ordinary routine and provide you with the “keys” to a balanced workout!

    Week 2: 'Stretch' Your limits | January 30-February 5

    Reflection Deadline: Sunday, February 5th at 11:59pm

    Static and dynamic stretching is the foundation for a well-balanced fitness regimen, though it is also the component most commonly neglected. This week will highlight ways to “stretch” your 30 minutes to expand your range of motion and improve flexibility!

    Week 3: Feeling 'Strong' ABout Your Path to 30 | February 6-12

    Reflection Deadline: Sunday, February 12th at 11:59pm

    The human body consists of over 650 muscles that have the primary purpose of keeping you moving throughout your lifetime. This week will center around different types of strength training and the many benefits it has on your lifelong wellness!

    Week 4: Have a heart! | February 13-19

    Reflection Deadline: Sunday, February 19th at 11:59pm

    It’s difficult to imagine doing something repeatedly 100,000 times over a year, or even a lifetime. Believe it or not, that’s about how many times the human heart beats per day. While you’ve worked hard all month, the final week of ‘On Your PATH to 30’ will focus on how you can give back to the hardest working muscle in your body through cardio activity!

    Program Rules and Information

    A. To receive a PATH each week, two criteria must be met:

    1. Participants must engage in recreational activity within the RecPlex for a minimum of 30 minutes, 4 days of the themed week.
      The self-guided program check-in and check-out will be centrally located on marked computers outside of the Equipment Resource Center.
      Please note that facility entry scans at the Welcome Desk do not record or account for On Your PATH to 30 participation.

    2. Participants must complete a guided reflection activity where they will identify the impact the week-long program has had on their perception of personal health and wellness, specifically related to engaging in a balanced regimen of flexibility, cardio and strength exercises.

    B. Any attempt to utilize another’s ID or falsify participation in conjunction with the Misrepresentation Clause (Item 12) of the University of Dayton Student Code of Conduct will result in program disqualification.

    C. Access is limited to informal recreation use only. All participants who have interest in programs such as Group Fitness, TRX, or Personal Training will need to purchase those separately.

    D. Campus Recreation provides inclusive facilities, programs, and services to meet the recreational needs of all users. Students who are not considered full-time, and therefore not current Campus Recreation members, will have the opportunity to be registered for a special program pass permitting them to use the facility for the duration of the program they choose to participate. If applicable, please contact

    > Graduate Students are welcome to participate if they are Campus Recreation Members. Visit our Membership page for more information and pricing.

    E. The University of Dayton strives to provide equal and easy access to programs and services for individuals with disabilities. Individuals requiring accommodations to attend this event are encouraged to contact the LTC's Office of Learning Resources (OLR) in advance with their request in order to ensure adequate processing time.

    Contact OLR by telephone at 937-229-2066 (TTY 937-229-2059 for deaf/hard of hearing) or by email at

    "Get Your 30" T-Shirts

    Participants of the On Your PATH to 30 program will receive the "Get Your 30" t-shirt if they achieve either:

    1. 4 PATH points or
    2. Check-in for a minimum of 30 minutes, 16 of the 31 days the program is running

    Contact Us

    Campus Recreation

    2 Evanston Ave. 
    Dayton, Ohio 45409