By: Stacey Mann, Cancer Exercise Specialist and 2Unstoppable’s Program Creator and Fitness Director

Life is busy. Add in a cancer diagnosis, multiple doctors appointments, surgeries and more, and suddenly, the day is over without a moment to spare. I was recently reminded of just how crazy a day can become when my son was diagnosed with cancer for a second time in his young life. Managing his medical, school and social calendar and my own calendars made finding time for movement seem nearly impossible.  

I put into practice what I often tell my clients: ” Find ten minutes, and we will develop an effective workout no matter how full your day has become.” It seems cliché, yet taking ten minutes with a well-planned workout really can make a huge difference in your day—yes, even when you are exhausted.

We have heard from the American Cancer Society that 150 minutes of moderate to vigorous activity plus two or three 20 minute strength training sessions per week is the gold standard for exercise recommendations. While that is true, and should be a goal to achieve, we also must remember that all movement counts. We want to progress towards that goal as our bodies, medical status and mental health will allow. During, after, and beyond treatment, days are busy and it’s easy to fall out of or struggle to create an exercise routine.  

Enter the ten-minute workout that can be done from anywhere, even sitting in a doctor’s office. No equipment is necessary, however if you happen to have a resistance band, hand towel or a spare article of clothing (like a sweater or sweatshirt), you can easily increase the workload. This workout can be done seated, standing or a combination of both. Are you ready? Great, let’s increase energy, decrease muscle and joint stiffness and get to work! 

Let’s Move!

Set a timer for ten minutes. Spend 30 seconds on each exercise, trying to move continuously through each move. If seated, move towards the edge of your chair and sit up as tall as you can. If standing, have a bit of space around you that is free of tripping hazards. Always take rests when needed,  have water nearby and be sure you are medically cleared for exercise. 

Begin by marching, bring your knees up as high as your body will allow. Next, kick your heels forward, one at a time and begin to move your arms as if you were doing jumping jacks. Use your range of motion. Repeat this sequence one more time and you’ve just moved for 2 minutes. 

Shake out the legs, it’s time to focus on the upper body. Extend the arms by your side, palms facing away from the body. As you squeeze through the fists, curl the hands towards the shoulders. If you are using a resistance band or towel, grasp it with both hands, palms facing up and curl towards the shoulders. Return arms to your side and begin again.  

Next up, shoulders and pectoral muscles: Bend your elbows, bringing your hands towards your ears with the thumb pointing at your ears. Close your hands and elbows together in front of your body. Continue to open and close for 30 seconds. 

Now, let’s work those triceps. Extend your arms in front of you, thumbs facing the ceiling. Make a fist with each hand and bend the elbows so the fist comes to your shoulder and then return to the extended position. Using that band or towel? You can curl it towards your forehead to give the triceps a little extra work.  

Begin again with the bicep curls, repeating the upper body sequence once more. You have now spent 5 full minutes exercising – only five more to go! 

Let’s combine the upper body and lower body and add in some core work for the next 3 minutes. Returning to a march, swing or move the arms in a way that feels good to you. Extend the arms to the side and while still marching, make arm circles forward (15 seconds) and then backward (15 seconds). 

Now it’s time to squat or do a sit-to-stand. Load your body weight into your heels and either stand up out of a chair and sit back down, repeating for 30 seconds, or squat to your comfort level. Even a small bend in the knees counts! Press your hands overhead or forward from the chest as you come out of the squat or rise up from the chair. If you are using a towel or band, press it overhead or forward for added resistance. 

We are going to bring those heel digs back and add side arm raises, raising those arms no higher than shoulder height to work through the top of the shoulders.

We now need to focus on the core, with an elbow to knee “crunch”. Make “goal post arms” with the elbows at 90 degrees and hands near your head. Slowly raise the right knee as you bring the left elbow towards the right thigh. They do not have to touch. Repeat on the other side and alternate sides for one minute. 

We are going to slow things down now, spending 1 minute stretching in a way that feels good to you and 1 minute doing some deep breathing. Choose how you want to stretch, maybe a few side bends or reaches toward the ceiling. Deep belly breathing can help reset the mind, focus and restore energy. Seated or standing, take one hand and place it on your diaphragm and the other below your navel. Take as deep of a breath in through your nose as your body will allow. Try to spend 12 seconds on the inhale and then exhale for 12 seconds, releasing all the air you took in. Repeat for a minute or longer. Congratulations! You just did a total body ten minute workout! 

By scheduling ten-minutes a day for movement, you are making time to care for yourself, to increase energy and to decrease stiffness. You are reaching towards your exercise and movement goals by committing to ten minutes and repeating the workout if you want more. Most of all, you are learning that you do have time to exercise and it doesn’t need to be complicated.  If you enjoyed this ten-minute workout and are in search of more ways to move, please visit 2unstoppable.org for free drop-in classes, 21 Day Movement Challenges and information on our signature program, 2Unstoppable Strong. Our team of Cancer Exercise Specialists will get you moving in a way that feels good and helps you feel better no matter where you are in your cancer journey. 

If your would like to print a PDF of a step by step guide for the 10 min workout, click here…