Introduction
Welcome to Integrative Medicine at Home (IM@Home), our on-demand video library of mind-body and exercise classes!
Our MSK experts have created a collection of videos featuring fitness, dance therapy, music therapy, yoga, martial arts, and meditation—all available in a convenient, on-demand format you can access anytime.
Whether you’re looking for gentle movement, stress relief, or a more active workout, you’ll find classes designed to fit your needs, your experience level, and your current situation. Get started by choosing the type of activity you enjoy or the intensity level that feels right for you.
Instructions – Safety First
If you are new to our classes, or have little experience with on-demand videos, take a moment to review our guidelines on how to safely use our resources. Follow the guidelines provided in the description for each class, as well as instructions from your instructor.
Choosing a Class
We have categorized our classes by fitness level so that you can choose classes that are suitable to your current fitness level, experience, and condition:
- Level 1: Gentle to no activity. Suitable for all, including individuals of limited to no mobility, such as those who are weak or fatigued after treatment or surgery. For example, seated only classes, Music therapy, Meditation, Yoga, Tai Chi.
- Level 2: Low intensity. Suitable for individuals who can walk and can transition from sitting to standing. Gentle activity, classes include tai chi and qigong, as well as hybrid classes such as chair yoga, or beginners mat yoga and recuperative yoga.
- Level 3: Moderate Intensity. Classes ranging from light to moderate activity, including cardio and the use of body weight, or light weights. Suitable for those who can easily transition from the floor to standing, and vice versa. For example, mat yoga classes, dance cardio, fitness for everyone and core strength classes.
- Level 4: High intensity. Classes ranging from moderate to high levels of activity. Suitable for those looking to increase strength and stamina. Classes include a stronger cardio element, and the option to use heavier weights to increase the challenge. For example, body weight strength workout, 60-minute fitness for everyone, kickboxing.
Particularly if you are new to exercise, begin with the easier classes and slowly progress in intensity. Everyone is different so be mindful of your current condition and always be kind to yourself when choosing a class. It’s better to progress slowly than to overextend yourself and then need to take a break. Remember, your condition may change depending on the day, your treatment, if you have a cold, or even how much sleep you’ve been getting.
If you’d like to take live online integrative medicine classes, Greatly Health is one option. Greatly Health is an independent company that will offer many of the same classes and teachers you may know from IM@Home.
Greatly Health was started by MSK integrative medicine experts. They have financial interests in the company. MSK also has financial interests in Greatly Health. We are sharing this information with you so you can make a choice that works for you. MSK does not recommend or endorse specific companies.
To learn more about Greatly Health, please visit greatlyhealth.com or email [email protected].
Frequently Asked Questions
Classes you enjoy! Ultimately, if you enjoy the class, you will continue to attend and reap the benefits of your practice. If you are not enjoying it, modify your practice so you do, or try a different class.
Different modalities focus on different aspects of your wellbeing, so try to take a variety of different classes to get the most out of the program. Also, particularly if you are focusing on fitness, taking a range of exercise types prevents you from becoming too tired.
This will depend on your goals and fitness level. For example, if you have not been exercising in the past month or are receiving treatment, start with 2 classes per week and gradually build up to 3 classes per week. If you are already exercising, you could try 3-5 classes per week.
Take your time and be realistic with your goals, especially if you are going through or have just finished treatment. Be flexible with your aims and listen to your body.
This will depend on your current fitness level and your goals. If, for example you are looking to improve your cardio, you want to start with a class that is moderate for you and gradually increases in intensity to 70-80% of your maximum heart rate. Observing your Rate of Perceived Exertion (RPE) – how intense the activity feels to you – is also a good way to measure which class to take.
Remember: Most classes can be modified to increase (or decrease) their intensity. Just listen to the suggestions given by the instructor.
Recovery is just as important as exercise. Try reducing the number of classes for a few weeks, or instead of trying to do the same class, change it up with a lower intensity class, or one that works different parts of the body.
Alternatively: Opt for a day where you just go for a walk – which is itself an excellent form of exercise!
Yes, but only certain classes until after your physician gives you the go ahead. For immediately after surgery, music therapy, meditation, or chair yoga may all be appropriate. Just don’t try to jump into a high intensity fitness class.
Remember: Look at the class levels to gauge which ones would be most appropriate for your situation. For example, Level One classes are appropriate for all, specifically for patients with limited mobility, such as just after surgery.
Yes, in fact research suggests better outcomes if you can stay active during treatment. However, it is important to recognize your energy levels and ability to take certain classes may be impacted by treatment, so always gauge how you feel on a day-to-day basis when choosing classes, and if in doubt, check with your physician.
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