Movement and Fitness Resources

Movement and maintaining fitness can play an important role for the cancer patient, survivor, care partner, friend, or family member while experiencing a cancer impact. To ease symptoms and side effects, the Dempsey Center offers one-on-one consultations, classes, and workshops, all at no cost. If you are looking for additional movement and fitness support, our movement and fitness team has compiled a list of virtual resources for anyone impacted by cancer.

DISCLAIMER: The use of any information provided on this page is solely at your own risk, and the Dempsey Center will not be responsible for any harm or injury you incur as a result of such use. Talk to your licensed medical provider before beginning any exercise program. The information provided here is not a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Do not disregard, avoid, or delay seeking medical advice for any reason. Treat yourself with kindness and listen to your body to avoid injury.
Name + LinkDescriptions
Heart Healthy One-Mile Walk18-minute video you can do at home.
TaiChi Video SeriesPresented by Memorial Sloan Kettering Cancer Center
“Immuni Qi” Qi Gong Routine for Lungs and Immune SystemFrom Jeffrey Chand, Qi Gong for Vitality
Gentle/Beginner Pilates Mat Exercises Level 130-minute Pilates class, great instructions and adaptations to meet varying levels of work.
Gentle/Beginners Pilates Class Level 2
Yoga for Neck, Shoulders, and Upper Back15-minute practice that will release tension and help you feel more ease and spaciousness in your body and mind. Suitable for beginners or advanced practitioners. Can be done seated on the floor or in a chair.
Yoga for Low Back Pain and Hamstrings30-minute video from Yoga with Adriene.
Gentle Chair YogaA seated session from Moffitt Cancer Center
Gentle Chair YogaToronto Rehab Rumsey Centre presents gentle yoga with both seated and standing positions.
15-Minute Gentle YogaFrom Kripalu Center for Yoga and Health
Yoga for Kids: Play in the ParkA fun 30-minute video from Yoga with Adriene.
7 Household Fitness Props You Probably Already OwnFrom Get Healthy U.
Fitness Props You Already HaveFrom Fit2B.
The James Advanced Exercise ProgramFrom Ohio State. Don’t let the word “advanced” scare you. This at-home program is good for all levels.
Yoga4CancerFree, on-demand classes offered 24/7.
Physical Activity Tips for Cancer SurvivorsFrom the American Society of Clinical Oncology.
How to Find the Best At-Home Workouts for YouPresented by Livestrong
Beyond Cancer: Exercise and CancerA podcast episode from the Dana Farber Cancer Institute.
Exercise for Cancer SurvivorsPresentation and exercise demonstration from Memorial Sloan Kettering.
Yoga for ConstipationPresented by + Yoga Alliance
Yoga for LymphedemaPresented by + Yoga Alliance
Yoga for AnxietyPresented by + Yoga Alliance
Yoga for Range of MotionPresented by + Yoga Alliance
Yoga for Bone HealthPresented by + Yoga Alliance
Yoga for Cancer-Related FatiguePresented by + Yoga Alliance

Discover Livestrong® at the YMCA®.

In addition to our numerous in-person and virtual services, our Movement and Fitness Team also recommends the Livestrong® program offered at local YMCA®s across the country.

Livestrong® is a 12-week program developed by the YMCA® and the Livestrong Foundation® for people who are living with, through, or beyond cancer. Offered at almost 800 locations nationwide, this program brings together small groups of people impacted by a cancer diagnosis to build strength, improve cardiovascular conditioning, and increase flexibility. YMCA®-certified instructors who lead each session are trained in cancer survivorship, post-rehabilitation, and supportive cancer care. Each program begins with a fitness and quality-of-life assessment with a second assessment at the end of the 12 weeks. Programs are offered for free or low cost, depending on YMCA® location.

To learn more about the Livestrong® program, please visit your local YMCA®’s website, visit, or contact Tish Caldwell, Dempsey Center Movement + Fitness Manager, at YMCA®s that offer Livestrong® in Maine can be found in the table below or you can use Livestrong®’s program search tool on their website here.

YMCA of Southern MaineCasco Bay, Freeport, Northern York County, Biddeford/Saco, Greater Portland
Bath Area YMCABath, Brunswick
Boothbay YMCA
Central Lincoln County YMCADamariscotta
Bangor Region YMCA
Kennebec Valley YMCAAugusta
YMCA of Auburn/Lewiston
Located Outside of Maine? Find a YMCA here.