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Breathing & recovery

Gentle exercises during blood cancer treatment: in your room or at home

Based on an NHS (National Health Service) hospital's routine for people staying in their room after a stem cell transplant, and on blood cancer charities' advice; it hasn't been tested as a programme. Keep the effort easy, about 3 on a scale of 0 to 10, and spread the moves through the day rather than doing them all at once. On bad days, sit out of bed for meals and do the first block. There's no jumping, twisting, loaded bending or getting down to the floor, so it suits low platelets and myeloma bone disease, but your team's advice about your blood counts and bones comes first.

15 minBeginner10 movesA bench or box · Something with weight · A wall · Cardio machineCalves · Quads · Abs · Hip flexors · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

In bed or a chair

  1. Ankle circles10 each way
    Beginner · Calves, Shins · 3D demoPoint your toes down and up, then circle your feetHarder: Ankle CARs (controlled articular rotations)
  2. Quad set (static quads)5 each leg
    Beginner · Quads · 3D demoTighten your thigh and hold for 5 seconds, then relax. Then squeeze your buttocks for 5 secondsHarder: Straight-leg raise
  3. Lateral breathing (Pilates breathing)4 slow breaths
    Beginner · Abs · 3D demoSitting upright, shoulders relaxed: breathe in slowly through your nose, hold for 2 seconds, then breathe out slowly through your mouthHarder: Roll-up (Pilates)

Sitting

  1. Breath reach5 to 10
    Beginner · 3D demoLift both arms out to the sides, or forwards, and above your head as you breathe in; lower them as you breathe outHarder: Slow breathing (6 breaths a minute)
  2. Seated knee extension (chair)5 to 10 each leg
    Beginner · Quads · 3D demoStraighten one knee with your toes pulled up, hold for 3 seconds, then lower slowlyEasier: Quad set (static quads)Harder: Leg extension
  3. Seated march1 min
    Beginner · Hip flexors, Quads, Abs · 3D demoLift each knee in turnHarder: Standing march

Standing (when you're steady)

  1. Sit to stand from a chair5 to 10
    Beginner · Quads, Glutes, Hamstrings · 3D demoUse your hands on the chair if you need to, and breathe out as you standEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Standing march1 to 2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoHolding a stable surfaceEasier: Seated marchHarder: Standing band hip flexion
  3. Slow calf raise10
    Beginner · Calves · 3D demoHolding a worktop or the back of a chairEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  4. Treadmill walking5 min, building to 30
    Beginner · Quads, Calves, Glutes · 3D demoAround your room or home, or outdoors when your team says you can leave your room. On a ward bike instead: 5 to 10 minutes at a low resistanceHarder: Treadmill jogging

Tips

  • Ask your team what's safe for your blood counts. Anthony Nolan suggests speaking to your doctor and not exercising if your platelets are below 20, you have a fever, or you're being sick or have diarrhoea.
  • Keep it easy, about 3 out of 10, spread through the day, and don't overdo it on good days.
  • If your white cells are low, exercise in your room, at home or outdoors away from crowds rather than in a gym or pool.
  • Stop and tell your team about new or increasing bone, back or neck pain.
  • Call your 24-hour number straight away if your temperature reaches 37.5°C or goes below 36°C, or you feel unwell even with a normal temperature.
  • Call 999 for chest pain that feels tight or like squeezing, severe difficulty breathing, or if you suddenly lose feeling in your legs or can't control when you poo or pee.
  • When this feels easy, add a daily walk and move on to the 10-minute starter workout, then the easy cardio workout.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the gentle exercises during blood cancer treatment: in your room or at home take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Something with weight, A wall, Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 10 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.