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What's next after the ACE program?

Thanks again for your participation in the ACE Study!

Hopefully, through the ACE program, you discovered the benefits of regular exercise. You feel stronger and more confident in your physical abilities and you now wish to maintain an active lifestyle. Good for you!  

Here is some information to help you to continue to exercise on your own now that you have completed ACE!

Physical Activity Guidelines

Guidelines are there to help maximize the health benefits of physical activity. These guidelines are relevant to healthy adults, irrespective of gender, race, ethnicity or socio-economic status. Adults are encouraged to participate in a variety of physical activities that are enjoyable and safe. 

Cancer survivors may need to exercise less intensely and increase their workout at a slower rate than people who haven’t had cancer. Remember, the goal is to keep up as much activity as possible. Keep it safe, keep it fun, and make it work for you.

For individuals still receiving cancer treatments, consult your doctor prior attempting any type of new exercise program. 

To achieve health benefits, adults should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes 
or more.

It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.

Those with limited mobility should perform physical activities to enhance balance, prevent falls, and increase flexibility.

More physical activity provides greater health benefits.

(Sourced from


Wherever works best for you - Gym, Rec Center, Outdoors, at home,...?

Home program

Working out at home is always an option if you have discipline and motivation. People often find it more convenient, cheaper and less intimidating. 

Here are a few tips:

  • Take advantage of free exercise videos online.

  • Walk! Get a step counter, pedometer, fit bit and challenge yourself.

  • Find some cheap and versatile equipment: dumbbells, bands,...

  • Get creative with body-weight exercise

Fitness Facility

If you feel that it will be hard for you to stay motivated on your own, going to a fitness facility may be a better option for you. Convenience is probably the most important factor in deciding on which fitness center to join - location, location!! Choosing a facility close to home or on your daily commute route may help you to stick to your fitness routine, as it removes the excuse of the gym being too far away. Also pick a non-intimidating environment where you feel comfortable and safe.


If you completed the ACE program at a facility that you can continue to attend, this may be a good place to start exercising more independently. Depending on your location, you may have the option to continue exercising with the ACE program beyond your formal commitment to the study, but this would be at a cost to you. Additionally, your ACE instructor will often teach other classes at the facility and/or offer more personalized training. These trainers can be a great resource to let you know about all of the options available to you and help determine what might be appropriate for you.

Wellspring Edmonton and Calgary


Wellspring Edmonton is a community-based support centre offering non-medical supportive programs and services that meet the emotional, social, practical and restorative needs of people living with cancer and those who care for them. All programs, services & resources are offered free of charge and without a referral.

Wellspring offers various types of yoga and Urban Poling (Nordic walking). Classes and programming can me find on their website.






YMCA of Northern Alberta has a wide range of programs to help develop the potential in everyone.

Community-based facility offers multiple locations across Alberta:


Fort McMurray

Red Deer

YMCA Calgary  

YMCA Lethbridge 

Facilities amenities:

Swimming pool

Fitness center (Strength and cardio machines, free weights)

Drop-in and registered instructor-led programs. 

City facilities


City facilities offer various exercise options such as aquatic program, fitness center (Strength and cardio machines, free weights) and instructor-led classes.


Visit your City Recreation website:

Calgary - City of Calgary Aquatic and Fitness centres

Edmonton - City of Edmonton Activities, Parks and Recreation 

Fort McMurray - Regional Recreation Corporation of Wood Buffalo

Grande Prairie - City of Grande Prairie Parks and Recreation

Medicine Hat- City of Medicine Hat Parks and Recreation

Lethbridge - ATB Centre

Red Deer - Recreation Facilities

Seniors Centres


Seniors center are also a great option for individuals 55 +. They usually offer various exercise classes for all level of fitness. 


Other Fitness Centres: 

The following gyms are some of the more common ones that you may come across (in no particular order). ACE does not specifically recommend any of the following fitness center.

Orangetheory Fitness

Good Life

Spa Lady, women only fitness club

World Health


Anytime Fitness

Remember to keep it fun and interesting. That's the best way to stay motivated!

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