Virtual Movement + Fitness Resources

Dempsey Center Resources

Intro to Wellness for Life

The goals of this program are to address some of the common issues cancer survivors may face after treatment ends including fatigue, motivation to move more and return to daily activities, stress management, and the need for support from others who have shared their experience.

Enrollment in the program begins by making an appointment for a Wellness for Life consultation at the Dempsey Center. Our certified cancer exercise specialist will provide an overview of all of our wellness and fitness options and help design a customized wellness plan for you.

Our goal is to help you meet your personal and changing wellness and fitness goals. We have a variety of programs and partnerships that can help you on your way, as well as additional referrals we can make to support your journey.

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.

Other Community Resources

LIVESTRONG Program at the YMCA
A free, 12-week, research-based physical activity and well-being program designed to help adult cancer survivors reclaim their total health. This small group program meets twice weekly for 75 minutes and, in support of the whole family, includes a complimentary membership at participating YMCAs for the 12 weeks the program is in session.

Participating YMCAs:
YMCA of Southern Maine
Casco Bay Branch
Northern York County Branch
Pineland Branch
Portland Branch
Bath Area Family YMCA
Boothbay Region YMCA
Kennebec Valley YMCA
Mount Desert Island YMCA
Penobscot Bay YMCA

For more information, contact Tish Caldwell at 207-330-7736


Other 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



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