Paper Plate Leg Exercises

Exercise is important to boost both short-term and long-term physical health, but also mental and emotional health, whether you are currently undergoing treatment or not.  There are even exercises that may be done while you are in the treatment room within the confines of your chair.  Increasing blood flow through exercise can help improve delivery of the medication(s) within the body. The benefits of exercise are well documented for boosting energy levels, mood, survivorship, and general well-being.  Remember to always check with your healthcare providers for any individual constraints or directives. 

Active sitting sounds like a contradiction. But it’s a way to add movement to your day.

Certified personal trainer Sarah Lane-Ayers uses paper plates to get in a leg workout when she’d otherwise just be sitting.

Start with good posture – head over your shoulders, shoulders over your hips, knees over your ankles. Keep your back in what’s called the neutral spine position, meaning maintain the natural curve.

Next, put your feet on paper plates.

Use your foot to push a plate to the side, and then bring it back in. Do the same on the other side.

paper plates background

Next, make circles with the plates, moving clockwise and counterclockwise. You can do one foot at a time or both together.

Try a skiing motion. Move the plates forward and back, and also move your arms forward and back.

The exercises open your hips and improve range of motion. Do as many of each exercise as is comfortable. “Work at your own pace,” Lane-Ayers said. “Listen to your body.”

For more information on Active Sitting and physical wellness...

If you would like more information on active sitting, click the “Download PDF” button below to download our very own guide to simple paper plate exercises and staying active during treatment. With a few easy movements and a little patience, you will be on your way to maximizing your time during treatment. The Cancer Wellness Connections team is here to help you have a better life, one simple adjustment at a time!