DFCI Zakim Center

Digital Library

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  • Description: To improve physical balance we will practice flexibility, strength, and balance exercises sitting and standing (on both legs and on one leg). Balancing the body helps balance the mind and emotions since the body and mind are one. Deep breathing and meditation, either while moving or when being still in various postures reduce both physical and mental stress which leads to better balance physically, mentally, and emotionally. 
    Some of what we will learn and practice: Meditative Shaking ,The Hula Hoop, Knee Massage Upper Back - Back Breathing, Lower Energy Visualization, Cleansing and Nourishing, One Leg Balancing, Cooling the Upper Energy Center, Leg Swings, The Heron, Chair Twist 
    Most exercises in this class can be practiced Sitting, Standing, or Lying down.

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  • Description: In this class we will focus on deep breathing to stimulate and activate your lung lobes and lung cells. We will do this sitting, standing, and moving. We will try to reach deep levels of relaxation and meditation while holding various postures and while moving using Qigong (Chi Kung) and Tai Chi movements. 
    Deep breathing is important for bringing oxygen into our body and for quieting the Monkey Mind. Wisdom is the Horse mind, and the Emotions are the Monkey Mind. Quieting the Monkey Mind is important for reducing both physical and mental stress. The Breath is like a Banana that can capture the Monkey Mind or quiet it, when needed. Seize the Monkey and Train the Horse (from Tai Chi Poetry). 
    Some of what we will learn and practice: The Windmill, The I, Y, T and W, Wing Breath, Cat and the Cow, Stretch the Bows and Release the Bows, Climb the Ladder, Linger at the End of Inhalation, Linger at the End of Exhalation, Xena stretches the Spring, Outer Hip Meditation/Stretch <...
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  • Description: Join Nancy Campbell, MS, an exercise physiologist at Dana-Farber, for a 45-minute workout focusing on strengthening the whole body.
    Tags: Beginner-intermediate, Bone, Full body workout, Muscle, Weight lifting, Weights
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  • Description: Join Nancy Campbell, MS, an exercise physiologist at Dana-Farber, for a 45-minute workout focusing on strengthening the whole body.
    Tags: Beginner-intermediate, Bone, Full body workout, Muscle, Weight lifting, Weights
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  • Description: This class is great for building up strength and stretching the entire body while being supported by a chair (seated and/or standing behind a chair). This class starts with a seated warm up, moving to an engaging sequence of strengthening with light weights, followed by stretching and cool down.
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  • Description: 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. 



    No equipment needed. For safety: make sure your workout area is cleared to avoid tripping/bumping; wear appropriate footwear that is secure and comfortable for walking/marching (low impact); if uncomfortable standing, seated & chair supported variations are offered
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  • Description: In this 30-min 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. Props: core ball, block, strap, elastic band, blanket, yoga mat. Level : beginners welcome; all levels
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  • Description: This class is great for building up strength and stretching the entire body while being supported by a chair (seated and/or standing behind a chair). This class starts with a seated warm up, moving to an engaging sequence of strengthening with light weights, followed by stretching and cool down.
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  • Description: In this 30-min 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. Props: core ball, block, strap, elastic band, blanket, yoga mat. Level : beginners welcome; all levels.
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  • Description: This class is great for building up strength and stretching the entire body while being supported by a chair (seated and/or standing behind a chair). This class starts with a seated warm up, moving to an engaging sequence of strengthening with light weights, followed by stretching and cool down.
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  • Description: 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. 



    No equipment needed. For safety: make sure your workout area is cleared to avoid tripping/bumping; wear appropriate footwear that is secure and comfortable for walking/marching (low impact); if uncomfortable standing, seated & chair supported variations are offered
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  • Description: 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. 



    No equipment needed. For safety: make sure your workout area is cleared to avoid tripping/bumping; wear appropriate footwear that is secure and comfortable for walking/marching (low impact); if uncomfortable standing, seated & chair supported variations are offered
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