Move-it Monday and the Monday Mile

Move-it and Monday Mile logos

Walk a Monday Mile to Start Your Healthy Monday

What’s a Monday Mile?  What am I supposed to do?  Is it only on Mondays? We know you have questions, so we have taken the liberty of answering some of them!

Q: So what exactly is the Monday Mile?

A: The Monday Mile is a fun way to get in your daily exercise, it easily works into your schedule and helps to jump start your week. Oh- and it’s also a great excuse to go visit the Syracuse and Onondaga County parks! C’mon, grab a buddy!  All of our Monday Mile locations are marked with signs that contain maps, directional arrows and distance markers so all you have to do is follow the signs.  How easy is that?  Plus, you’ll have the chance to check out some beautiful places along the way.

Q: Is it accessible?

A: We strive to make the Monday Mile inclusive for everyone.  All of our routes are located on sidewalks or park trailways and we’ve taken into consideration your safety by working with our partners and the Fitness Inclusion Network to select routes that are accessible to parking, are well-lit and ensure road safety with access to curb cutaways and traffic signals, where appropriate.  Many of our routes are flat, but there are some hilly loops, if you’re up for the challenge.  If you have a concern about a route or think we could do better to make it accessible to everyone in our community, please email and let us know!

Q: Why a mile?

A: Did you know that the weekly exercise recommendation for adults is 150 minutes a week?*  Well, break that down to just 5 days a week—yep, that’s only 30 minutes—about the time it would take you to walk a mile or so.

Q: What’s walking a mile really going to do for my health?

A: Walking a mile may take about 20-30 minutes, depending on your pace. And guess what? Just walking 30 minutes a day has been shown to have numerous health benefits! Want more info? Check out this fun video that explains all the ways physical activity helps improve your overall well-being!

Q: I walked on Monday so I am done for the week, right?

A: Well, as we like to say here at Healthy Monday Syracuse, Mondays are the day to set your intentions for the week and kick off your week with a healthy start. Make it your goal to continue your healthy behaviors throughout the rest of the week. And if not- that’s okay there is always next Monday!

Q: Are there any side effects I need to be aware of?

A: Yes! Side effects may include happiness, less stress, a healthier heart, weight loss, more energy, and increased confidence!

Where Can I Walk a Monday Mile?


We are excited to have great partners on board throughout the City of Syracuse, Onondaga County and right here at Syracuse University!  Visit any of these locations and look for the signs to walk the Monday Mile.

Syracuse University

Monday Mile sign Syracuse University south campus
Monday Mile route on south campus, Syracuse University

If you are on SU’s north campus, head over to Schine Student Center to start this great loop, or walk the Monday Mile on south campus; it begins on Skytop Road just outside of the Goldstein Student Center.

Syracuse University Monday Mile (north)

Syracuse University Monday Mile (south)




City of Syracuse and Onondaga County

Monday Mile sign downtown Syracuse
Monday Mile route, downtown Syracuse

If you are close to Syracuse City Hall or the Onondaga County Executive Building, check out this great loop.  There are two locations from which you can start, City Hall or the County Executive Building.

City-County Monday Mile (City Start)

City-County Monday Mile (County Start)

Onondaga Creek Parkway (Kirk Park) Monday Mile




Syracuse City Parks

Monday Mile sign Upper Onondaga park
Monday Mile route, Upper Onondaga Park in Syracuse

Syracuse has some amazing parks.  Use these loops as a great excuse to visit!

Barry Park Monday Mile

Burnet Park Monday Mile

Thornden Park Monday Mile

Schiller Park Monday Mile

Sunnycrest Monday Mile

Upper Onondaga Park Monday Mile


Onondaga County Parks

Monday Mile pavement marker, Onondaga Lake Park in Liverpool
Monday Mile pavement marker, Onondaga Lake Park in Liverpool

Head to any of these parks for awesome Monday Mile loops in Onondaga County.  Note that some of these parks charge admission.

Beaver Lake Monday Mile: This route follows the Woodland trail and begins near the Visitor Center.

Highland Forest Monday Mile: This route follows the Limestone trail which begins near the Skyline Lodge

Jamesville Beach Monday Mile: Look for the start sign outside the Visitor Center.  This out and back loop heads south from the Visitor Center around the beach parking lot then follows the park road past the balloon field and ticket booth.  It continues south on the park road toward the special event field.

Onondaga Lake Park Monday Mile: This route is located on the East Shore Recreation trail and begins outside of the Griffin Visitor Center


Upstate Medical University

Upstate Pathway to Wellness Monday Mile walkers
Upstate Pathway to Wellness Monday Mile walkers

Upstate University Hospital has two great loops located at their Downtown and Community campuses.

Upstate University Hospital Monday Mile (downtown campus)

Upstate University Hospital Monday Mile (community campus)




St. Joseph’s Hospital Health Center

Monday Mile sign at St. Josephs Hospital Health Center
Monday Mile sign at St. Josephs Hospital Health Center

This loop is a great walk through St. Joseph’s main campus and surrounding neighborhood.

St. Josephs Hospital Monday Mile








Near West Side

Near Westside Monday Mile kickoff walk in 2013
Near Westside Monday Mile kickoff walk, 2013

Explore all there is to see in the SALT District.  This route begins at the corner of Marcellus and Wyoming Streets.

Near Westside Monday Mile (English and Spanish)





AMOS Campus in Managua, Nicaragua

Amos Trail Map

The Monday Mile has gone global!  Our first international loop is located at the AMOS Health & Hope campus in Managua, Nicaragua.  AMOS provides basic healthcare to over 13,000 people.  There are four walking routes on the AMOS campus; circling the central offices, a sunset path perfect for joggers, a serene loop that takes walkers to the prayer garden and a perimeter path that circles the borders of the campus.




Madison County Monday Miles!

Madison County hiking trail
Hiking trails in Madison County

We’ve been hard at work with the Madison County Rural Health Council and are excited to introduce a series of Monday Mile routes across Madison County.  Look for loops in Oneida, Canastota, Stockbridge/Munnsville, Morrisville and Brookfield.

Brookfield Monday Mile

Canastota Monday Mile

Morrisville Monday Mile

Oneida Monday Mile

Stockbridge Monday Mile

DeRuyter Track Monday Mile

DeRuyter Town Monday Mile





Want to Bring the Monday Mile to Your Community?

We are interested in providing support to communities in the Central New York region that promote physical activity and seek to reduce the associated risk of chronic disease by installing a Monday Mile walking route. The Monday Mile encourages people to walk a mile for their health by following a signed route which can help them track their physical activity. The Monday Mile signs provide an environmental prompt to encourage people to walk and can be used on Monday or any day of the week.

Please review our Monday Mile Tool Kit and our application for funding if your agency is interested in applying, contact Leah Moser at to discuss how to apply.

Monday Mile Tool Kit_2017

Monday Mile Application for Funding