Exercise at home

People tell us how important physical activity is to support them after a cancer diagnosis. We are here to support you to be physically active.

On this page you will find 3 progressive exercise circuits and a stretching session designed by our oncology exercise team to help you keep moving at home. More information about physical activity guidance is available on our ‘Staying Active' page

Progressive exercise circuits and stretching programme

These 3 exercise circuits are designed to begin at a low level and to gradually improve your fitness. The exercises will help towards you meeting the recommended amount of physical activity we should all be aiming for.

It is very important to always do a warm up and cool down. Although every effort has been taken to select exercises which are safe and effective, there may be situations where the circuit may be inappropriate or need adapting to your specific needs. If you have any concerns or any pre-existing medical conditions, please contact your RM team, GP or physiotherapist before starting.  

If you develop any symptoms of pain, excessive shortness of breath, chest pain/discomfort or dizziness and light-headedness, sit down and wait for the symptoms to pass. If these are new symptoms stop doing the programme and seek medical advice.

Circuit A is for people who may feel challenged by 2 flights of stairs, or walking on flat ground for 20 minutes without stopping.
For exercise professionals: we estimate it would suit those with an estimated VO2max <14mL/kg/min

Circuit B is for people who can climb 2 flights of stairs with ease but feel challenged by 4 flights, or are able to walk up a gentle gradient for 20 minutes without stopping. 
For exercise professionals: we estimate that it would suit those with an estimated VO2max 14-18 mL/kg/min

Circuit C is for people looking to enhance their fitness level who do not feel limited in their daily function. 
For exercise professionals: we estimate that it would suit those with an estimated VO2max > 18 mL/kg/min

Part 2 is a stretching programme for the days that you are not active. It takes you through stretches for the main muscle groups in the upper and lower body.

The Royal Marsden Hospital NHS Foundation Trust does not take any responsibility for injuries or illness that may arise from participation in the programme.

Good nutrition and exercise work hand in hand and are linked to better emotional wellbeing after a diagnosis of cancer.  We know that good routines with nutrition, physical activity and sleep (relaxation) are important for coping and staying resilient, so we have also recorded three short companion videos to go with this. These include nutrition, a yoga session and coping with anxiety recordings. They can be seen by clicking on the relevant links below.