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On Your PATH to 30

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. This year’s program will focus on the various ways exercise can impact the brain --from alleviating anxiety and depression to increasing memory and cognitive function. 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 add 30 minutes of exercise to your daily routine while highlighting the many physical and mental benefits of frequent moderate to vigorous activity.

On Your PATH to 30 is an active 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.

Registration Required!

To register for the On Your PATH to 30 Program, please visit or call the RecPlex Welcome Desk during regular business hours. Participants must have an active On Your PATH to 30 membership in order for their 30-minute workouts to be tracked and for access to the weekly reflection forms. 

Individuals who attempt to participate without pre-registering will not be eligible for PATH or the t-shirt until their registration has been processed. Any activity prior to that time will not count towards their achievement of either incentive.

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: Your Brain on exercise | September 10-16

Reflection Deadline: Sunday, September 16th at 11:59pm

Doing 30 minutes or more of exercise a day for three to five days a week may significantly improve depression or anxiety symptoms (Mayo Clinic). This week you can experience how exercise can play the role of a stress reliever, mood booster and how it positively impacts your daily life!

Week 2: I get my 30 with a little help from my friends | September 24-30

Reflection Deadline: Sunday, September 30th at 11:59pm
Click here for the Week 2 Reflection

While we often think of working out as a personal item to check off, science has shown that exercising with others keeps you accountable, increases the intensity of your workout, and encourages you to smile more. This week will highlight how working out with friends brings a ‘lift’ to your day in more ways than one!

Week 3: Burning to learn | October 8-14

Reflection Deadline: Sunday, October 14th at 11:59pm
Click here for the Week 3 Reflection

Physical activity can be an effective strategy to strengthen learning, improve memory, and increase the baseline of new neuron growth. This week, we’ll focus on how incorporating exercise into your daily life can improve cognitive function and help your brain be the best it can be!

Week 4: Sweat, Smile, repeat | October 22-28

Reflection Deadline: Sunday, October 28th at 11:59pm
Click here for the Week 4 Reflection

The mental health benefits of exercise and physical activity will last only if you stick with it over the long term — a great reason to focus on finding activities that you enjoy (Mayo Clinic). In the final week of the program, we’ll focus on setting goals to carry forward what you have taken away from your Path to 30 experience!

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 how exercise can and has impacted their self care routines in relation to mental health.

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 passes separately.

D. Campus Recreation provides inclusive facilities, programs, and services to meet the recreational needs of all users. Students who are not enrolled in twelve (12) billable credit hours, 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 28 days the program is running

Campus Recreation

2 Evanston Ave.
Dayton, Ohio 45419