Virtual Movement + Fitness Resources

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.


7 Workout Props You Can Find in Your House, a handy list from The WarmUp

7 Household Fitness Props You Probably Already Own, from Get Healthy U

4 Fitness Props You Already Have, from Fit2B

The James Advanced Exercise Program, from Ohio State Don’t let the word “advanced” scare you. This at-home program is good for all levels. The program has five parts: warm up, stretching, core exercises, weight training, and cool down. BONUS: You can download and print the handouts!

This exercise program has five parts, Warm up, Stretching, Core Exercises, Weight Training, Cool down

Yoga4Cancer, now offering free online, on-demand classes 24/7.

Physical Activity Tips for Cancer Survivors, from the American Society of Clinical Oncology

How to Find the Best At-Home Workouts for You, from has some great tips

Podcasts + Webinars

Beyond Cancer: Exercise and Cancer, a podcast episode from the Dana Farber Cancer Institute

Mondays with Tari!, free online classes from Yoga4Cancer

Exercise for Cancer Survivors, presentation and exercise demonstration from Memorial Sloan Kettering


COVID-19 NOTE: Although the Dempsey Center is closed to in-person visits during the coronavirus pandemic, we are providing virtual fitness consultations. Call and leave us a message at 877-336-7287 and a staff person will get back to you as soon as possible.



Heart Healthy 1 Mile Walk, an 18-minute video you can do at home. Happy walking!

Tai Chi + Qi Gong

Tai Chi video series from Memorial Sloan Kettering Cancer Center

“Immuni Qi” Qi Gong Routine for Lungs and Immune System, from Jeffrey Chand, Qi Gong for Vitality


Beginner Pilates: Half Roll Down, a short video to help you build core strength

Gentle/ Beginner Pilates Mat Exercises Level 1, a really nice 30-minute Pilates class, great instructions and adaptations to meet varying levels of work

Gentle/Beginners Pilates Class Level 2, another 30-minute class with the same instructor as above


Yoga for Neck, Shoulders, and Upper Back, a 15-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 + Hamstrings, a 30-minute video from Yoga with Adriene

Gentle Chair Yoga, a seated session from Moffitt Cancer Center

Gentle Chair Yoga, with seated and standing options from Toronto Rehab Rumsey Centre

15-Minute Gentle Yoga, from Kripalu Center for Yoga and Health

Yoga for Kids

Yoga for Kids: Play in the Park, a fun 30-minute video from Yoga with Adriene


Printable Handouts

5K Run/Jog Training Program

5K Walk Training Program