DFCI Zakim Center
Aerobic & Cardio Workout
This 30-minute aerobic cardio workout class will help get your heart rate up and pumping in a fun way! Aerobic cardio exercise promotes cardiovascular endurance and helps improve cognitive skills, posture, balance, overall mental health and mood. Suited for beginner to intermediate levels with modifications available.
Virtual class offered on Tuesdays and Thursdays from 3 – 3:30pm ET.
Core Strength
Fire up your core! In this 30-minute class, you’ll incorporate core strength and stretch movements to improve your core stability and body wellness. Sessions involve a mix of yoga, barre, Pilates, and muscle conditioning with controlled breathing and alignment that builds strength and endurance. All levels welcome with modifications offered.
Virtual class offered on Thursdays from 2 – 2:30pm ET.
Dance & Movement
This class aims to create a community around dance by exploring music, imagery, and narrative with movement. Through a combination of seated, standing, across-the-floor, and improvisational exercises, participants will be empowered to build strength and artistry. This is a gentle dance movement class with a focus on inclusivity for all levels and is not designed to be rigorous or dance cardio.
Virtual class offered on Sundays from 5 – 6:00pm ET.
Qigong & Meditation
Qigong (Chi Kung) involves the practice of mind-body techniques by using different postures such as lying, sitting, standing still, moving slowly (Tai Chi), and moving quickly (Kung Fu). You will learn exercises of the mind-body through mindful awareness and fluid movement. These techniques can help you relax and increase concentration, while engaging the mind, body, and spirit to improve quality of life.
Virtual class offered on Mondays from 1 – 1:45pm ET and Fridays from 2 – 2:45pm ET.
Strength Training
This class focuses on strengthening the whole body. There is a short cardio warm-up, followed by 35 minutes of strength training standing or on the floor and then 10 minutes of total body stretching. A fun and supportive environment to find your inner strong survivor.
Virtual classes offered on Thursdays from 10 – 10:45am ET and Fridays from 1– 1:45pm ET. A hybrid class (virtual and in-person) is offered on Tuesdays from 10 – 10:45am ET.
Tai Chi & Meditation
This class focuses on gentle movements and exercises to maintain health and well-being. Learn and practice sitting or standing techniques, as well as slow moving meditation while focusing on deep breathing and posture to help relax the mind and strengthen the body.
In-person only class offered on Mondays from 2 – 2:45pm ET and virtual class offered on Wednesdays from 3 – 3:45pm ET.
Yoga Flow
This yoga flow class is designed for participants that have had practiced yoga and have less range of motion limitations. The class is moderately paced to cultivate strength, flexibility, and balance within a gentle, continuous sequence of postures.
Virtual class offered on Tuesdays from 2 – 2:45pm ET.
fLoW: Group Education & Practice for Lymphedema or Wellness
fLoW is an educational and interactive drop-in virtual class designed to help patients manage lymphedema, lymphedema risk (lymph node removal and/or radiation) or generally support the lymphatic system by engaging in self-massage techniques and yoga. This class is suitable for all Dana-Farber patients who have lymphedema, lymphedema risk, or a history of lymphedema.
Class will include instruction in general lymphatic massage and drainage, and a 30-minute yoga practice. Modifications will be provided.
Virtual class typically meets the third Friday of the month from 3 – 4:00 p.m. ET.
Chair Yoga Flow
This chair yoga class invites you to find movement in a way that is gentle and supportive. The practice invites awareness into the body and activates muscles in the spine that help you find length up through the spine for better posture and energy flow. If you are new to yoga, have difficulty getting down to the floor, experience pain in your muscles or joints, loss of energy, or balance issues due to peripheral neuropathy, this class is for you. All levels welcome.
Virtual class offered on Tuesdays and Thursdays from 1 – 1:45pm.
Creative Arts Workshops
In partnership with Boston's Museum of Fine Arts, the Zakim Center hosts three virtual creative arts workshops for Dana-Farber patients and caregivers per month. Space is limited, and materials are provided and mailed to participants free of charge.
These workshops are reserved for Dana-Farber patients and caregivers.
Doodling for Stress Reduction
In this 30-minute class, you will learn doodling and mark-making techniques to help focus your mind and increase your sense of wellbeing. Research shows that engaging in creative activities can reduce stress and promote relaxation, whether you are an expert or a beginner! Find your creative flow in this supportive virtual community. Please bring a piece of paper and a pen. All levels welcome.
Virtual class offered on Mondays from 9:30 – 10:00am ET.
Journaling for Self-Care
With unexpected changes in our day to day lives, our usual self-care habits may be interrupted. Journaling is a simple and quick way to help cultivate awareness, express feelings, and reduce stress. This virtual eight-week program, led by Megan Carleton, LMHC, ATR-BC, will teach you evidence-based strategies for coping with stress and improving quality of life through journaling. All sessions meet via Zoom. No prior experience is required.
This program is reserved for Dana-Farber patients, caregivers, and staff.
Email the Zakim Center at Zakim_Center@dfci.harvard.edu to be added to our waitlist and join the next session!
Music Therapy for Better Sleep
Sleep is an important part of stress reduction and wellbeing. This eight-week group uses education and evidence-based experiences to help participants reduce stress, access relaxation, and use their favorite music to help them sleep better. Participants will learn new strategies, cultivate awareness, and be empowered to set attainable goals with the structured support of this group. Participants should consult with their oncologist prior to joining, to ensure that medications are not disrupting sleep. This program is reserved for Dana-Farber patients.
This program is currently on hold.
Mindfulness Meditation
Learn techniques to help focus your mind on the present moment to raise awareness of your thoughts with acceptance, patience, and compassion. Research shows that mindfulness meditation can improve sleep, memory, and cognitive function, increase a sense of well-being, and enhance immune function. All levels welcome.
Virtual class available on Thursdays from 1:30 – 2:15pm ET.
Mind Body Book Discussion
The Zakim Center hosts a Mind Body Book Discussion every month, where participants read a pre-selected book and come together to discuss. Books are provided free of charge and mailed to participants ahead of time. Participants are asked to keep their camera on for the duration of the sessions, to foster dialogue and community.
This program is currently on hold.
Mind Body Resilience
Mind Body Resilience is an eight-week program led by Megan Carleton, LMHC, ATR-BC, which teaches you how to manage stress and nurture resilience. This course is free of charge, but space is limited. Participants are asked to keep their camera on for the duration of the sessions, to foster dialogue and community.
This program is reserved for Dana-Farber patients, caregivers, and staff.
Email the Zakim Center at Zakim_Center@dfci.harvard.edu to be added to our waitlist and join the next session!
Sound Bath Meditation
Crystal singing bowls create a soothing sound that can help promote relaxation, reduce stress, and deepen meditation. This ancient practice meets modern day technology as the rich tones and vibrations travel from our virtual space to yours. As you take in the singing bowl experience, please feel welcome to notice the varieties of sound present in the moment. We invite you to notice your breath, and perhaps even hum along, as the sound waves create an immersive “bath.” Engaging in this practice in the way that feels right to you can reduce feelings of tension and promote well-being.
Virtual class offered on Wednesdays from 10 – 10:30am ET.
What’s Cookin’ with Zakim
Join us for plant-based cooking inspiration and community! This virtual one-hour program offers a fun and engaging opportunity to cook recipes from a variety of different cookbooks. The monthly recipe and ingredient list will be emailed a week in advance, and though not required, we encourage you to cook your recipe alongside us virtually! We will also gift a copy of the monthly featured cookbook through an opportunity drawing – must be present to win!
Virtual class typically meets the second Thursday of the month from noon – 1:00 p.m. ET.
This program is reserved for Dana-Farber patients and caregivers.
Ask the Nutritionist
This is a 45-minute monthly live meeting with an oncology nutrition expert where participants can ask questions in real time. These engaging discussions are uniquely tailored to meet the general nutrition needs of people in every phase of cancer treatment and recovery. Examples of topics include: Easy meal ideas for when you’re fatigued and Plant-based Proteins.
Virtual class typically offered the first Wednesday of the month from 1 – 2:00pm ET. This program is reserved for Dana-Farber patients, caregivers, and staff.
13 Weeks to Wellness
13 Weeks to Wellness is an online nutrition program designed to help you rekindle healthy habits in challenging times. Each supportive small group meets one hour per week and gives you the tools and guidance needed to establish new routines that meet your health and wellbeing goals.
This program is reserved for Dana-Farber patients, caregivers, and staff.
This course is free of charge, but space is limited.
Email the Zakim Center at Zakim_Center@dfci.harvard.edu to be added to our waitlist and join the next session when available!