Exercise Session CRF
You will receive an email invitation to your exercise sessions, including the date and time. Please find instructions below on how to access your exercise sessions dependent on what device you have.
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Video tutorials are also available below - scroll to the bottom of the page
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Option 1: Instructions for accessing Microsoft Teams on a Windows laptop/ computer or one of the below:
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Google Chrome or Microsoft Edge web browser
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1. You will receive a link to your exercise session, as shown in the purple text below. Please click on the highlighted purple text (link).
2. When you click on the link, you will be provided with two choices: 1) Download the software or 2) join via the webpage.
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3. The easiest way to run Microsoft Teams is to have the software installed. Therefore, we recommend that you click 'download' and suggest doing this ahead of your session as it may take some time (approx. 10 minutes).
4. Once you have downloaded the software, or if you select join via a web browser, you may be asked if you agree to Microsoft Teams using your microphone and camera. Please select yes to both so your clinical exercise specialist can see and hear you.
5. Next, you will be prompted to enter your name and choose your audio settings. Select "phone audio" if you want to listen to the meeting on your mobile phone, or "computer audio" if you want to listen on your computer, etc.
6. You will then be put into a waiting room and will join the session as soon your exercise professional has allowed you to enter. This may take a couple of minutes.
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Option 2: Instructions for accessing Microsoft Teams on an Apple laptop/ computer (including iMac and Macbook), or a Safari web browser:
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Open Safari
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Click on the word “Safari” in the top left of the screen and select the preferences setting as displayed in image 1.
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Go to the “Privacy” section and find the “Prevent cross-site tracking” setting.
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Please turn this option off to allow Microsoft Teams to work.
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Close Safari.
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Please now follow instructions 1 - 6 from Option 1 above.
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Option 3: Instructions for Apple and Android mobile devices (including iPad, iPhone, iPod Touch):
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Click on the link in the email.
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You may receive a message saying “cannot open page”; click “OK”.
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Next you will be prompted to download and install Microsoft teams.
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Please select, ”Get Teams” and download the App by selecting "install", "open" then "join meeting".
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This is necessary to access Microsoft Teams on Apple and Android mobile devices.
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What shall I do if a technical difficulty arises?
​
Advancements in technology and teleconferencing systems now support the delivery of remote supervised exercise, i.e., you and your exercise specialist can be in different locations and still see and hear one another. Most of the time this works well and has many benefits, such as being in a familiar environment for exercise. However, technical difficulties may arise from time to time. For example:
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Connection difficulties - You may lose internet connection.
-
Visual difficulties - Your video may freeze.
-
Audio difficulties - Others may struggle to hear you, or you them.
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1. If you lose internet connection.
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We recommend waiting for a minute or two. If the internet doesn't reconnect you can try leaving the meeting and re-joining by clicking on the same link you joined the meeting with.
If your problems persist, you may want to try turning your internet router off for 30 seconds, and then back on again.
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2. If your video freezes/ camera stops working.
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Often this problem is easily resolved by turning your camera off and on again by selecting the camera icon as displayed in the image on the right. If this does not work, you may be having internet difficulties and should follow the instructions in point 1.
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3. If you are having difficulty with your sound.
Often this problem is easily resolved by muting and unmuting yourself by selecting the microphone icon as displayed in the image on the right. If this does not work, you may be having internet difficulties and should follow the instructions in point 1.
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Note - If you are having difficulties seeing or hearing the clinical exercise specialist, please alert them by speaking up or waving to get their attention. You may have to wait for a minute or two whilst they reconnect.
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You will receive an email invitation to your exercise sessions, including the date and time. Please find instructions below on how to access your exercise sessions dependent on what device you have.
​
Video tutorials are also available below - scroll to the bottom of the page
​
Option 1: Instructions for accessing Microsoft Teams on a Windows laptop/ computer or one of the below:
​
​
-
Google Chrome or Microsoft Edge web browser
​
1. You will receive a link to your exercise session, as shown in the purple text below. Please click on the highlighted purple text (link).
2. When you click on the link, you will be provided with two choices: 1) Download the software or 2) join via the webpage.
​
​
​
​
3. The easiest way to run Microsoft Teams is to have the software installed. Therefore, we recommend that you click 'download' and suggest doing this ahead of your session as it may take some time (approx. 10 minutes).
4. Once you have downloaded the software, or if you select join via a web browser, you may be asked if you agree to Microsoft Teams using your microphone and camera. Please select yes to both so your clinical exercise specialist can see and hear you.
5. Next, you will be prompted to enter your name and choose your audio settings. Select "phone audio" if you want to listen to the meeting on your mobile phone, or "computer audio" if you want to listen on your computer, etc.
6. You will then be put into a waiting room and will join the session as soon your exercise professional has allowed you to enter. This may take a couple of minutes.
​
​
​
​
​
Option 2: Instructions for accessing Microsoft Teams on an Apple laptop/ computer (including iMac and Macbook), or a Safari web browser:
​
​
​
-
Open Safari
-
Click on the word “Safari” in the top left of the screen and select the preferences setting as displayed in image 1.
-
Go to the “Privacy” section and find the “Prevent cross-site tracking” setting.
-
Please turn this option off to allow Microsoft Teams to work.
-
Close Safari.
-
Please now follow instructions 1 - 6 from Option 1 above.
​
​
​
​
​
​
​
​
​
​
​
​
Option 3: Instructions for Apple and Android mobile devices (including iPad, iPhone, iPod Touch):
​
-
Click on the link in the email.
-
You may receive a message saying “cannot open page”; click “OK”.
-
Next you will be prompted to download and install Microsoft teams.
-
Please select, ”Get Teams” and download the App by selecting "install", "open" then "join meeting".
-
This is necessary to access Microsoft Teams on Apple and Android mobile devices.
​
​
​
​
​
​
​
​
​
​
​
What shall I do if a technical difficulty arises?
​
Advancements in technology and teleconferencing systems now support the delivery of remote supervised exercise, i.e., you and your exercise specialist can be in different locations and still see and hear one another. Most of the time this works well and has many benefits, such as being in a familiar environment for exercise. However, technical difficulties may arise from time to time. For example:
​
-
Connection difficulties - You may lose internet connection.
-
Visual difficulties - Your video may freeze.
-
Audio difficulties - Others may struggle to hear you, or you them.
​
​
​
1. If you lose internet connection.
​
We recommend waiting for a minute or two. If the internet doesn't reconnect you can try leaving the meeting and re-joining by clicking on the same link you joined the meeting with.
If your problems persist, you may want to try turning your internet router off for 30 seconds, and then back on again.
​
​
2. If your video freezes/ camera stops working.
​
Often this problem is easily resolved by turning your camera off and on again by selecting the camera icon as displayed in the image on the right. If this does not work, you may be having internet difficulties and should follow the instructions in point 1.
​
​
3. If you are having difficulty with your sound.
Often this problem is easily resolved by muting and unmuting yourself by selecting the microphone icon as displayed in the image on the right. If this does not work, you may be having internet difficulties and should follow the instructions in point 1.
​
​
​
Note - If you are having difficulties seeing or hearing the clinical exercise specialist, please alert them by speaking up or waving to get their attention. You may have to wait for a minute or two whilst they reconnect.
​
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​
​
​
​
​
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​
1. Details of the STAMINA programme
Your clinical team has partnered up with your local Nuffield Health fitness and wellbeing club to provide you with supervised exercise as part of your prostate cancer care. Research demonstrates that exercise can improve quality of life and help manage the side effects of your treatment, i.e., androgen deprivation therapy (ADT, also referred to as hormone therapy).
Your first appointment will be with a clinical exercise specialist from Nuffield Health who will create a tailored exercise programme based on your current fitness, health, medication and exercise likes/ dislikes.
You will receive supervised exercise twice weekly for 12 weeks, from a clinical exercise specialist who is trained to deliver exercise to men with prostate cancer on androgen deprivation therapy.
Each session will include aerobic and resistance exercise lasting approximately 1 hour. Your sessions will be supervised either one-to-one or in small groups with other men who are part of the STAMINA programme.
You will exercise at home and be supervised remotely using Microsoft Teams. Exercise and technical support will be provided over the phone/ Microsoft Teams throughout the 12-week programme.
On completion of the STAMINA programme you may have access to recordings of your exercise sessions to support you in continuing to exercise independently.
In addition to supervised exercise, you will have independent access to the gym, gym classes, a swimming pool and spa facilities (where available), free of charge for 12 months (when facilities re-open).
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"I was impressed by the Nuffield staff, their interest and energy were invigorating and spurred me on."
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2. Will I get to meet other men on the programme?
​
Your remote supervised exercise sessions will initially be one-to-one with a clinical exercise specialist to offer you optimal support whilst you become familiar with your exercise programme and use of technology.
​
Thereafter, your remote supervised exercise sessions will be with up to 4 other men on the programme. You will still follow your tailored programme and receive individualised feedback from the clinical exercise specialist whilst meeting new people (virtually), making friends and having additional social support.
​
Research suggests that social support from family and friends can positively influence your mood and participation in exercise to help you live a healthy lifestyle. Exercise has many physical and psychological benefits including improved cardiovascular fitness and better quality of life.
​
​
3. What should I wear?
​
We recommend that you wear clothes that you will feel comfortable to exercise in. For example, you could wear a cotton t-shirt and loose cotton or polyester trousers or shorts. If you feel cold before your session you can always layer up and remove a layer following the warm-up.
​
We recommend that you wear shoes that are supportive (e.g., trainers). Shoes will provide grip and protect your foot in the unlikely event that you drop an object on it.
​
​
​
4. How might I feel during and after exercise?
​
During exercise, your body will deliver oxygen to your working muscles more quickly than when you are at rest. As a result, you may notice one or more of the following changes to your body, all of which are normal responses to exercise:
​
-
heavier, quicker breathing
-
increased heart rate
-
increased body temperature
-
redness of the face
-
slight muscle ache/ discomfort
After exercising, you may experience muscle soreness or slight joint pain, especially if you have not exercised for some time or have changed your usual exercise routine. These outcomes are normal and may last for several days. The clinical exercise specialists will ensure you work at a suitable level and can answer any questions you might have.
​
​
5. How hard should I be working?
During your supervised exercise session your clinical exercise specialists will encourage you to work at a moderate intensity. This is between a 3 and a 5 on the scale below.
​
This can be referred to as your RPE - rate of perceived exertion.
​
During exercise sessions, your clinical exercise specialist will ask you how hard you are working. You will be prompted to look at the words on the scale below and provide the corresponding number.
For example, if the exercise feels hard you will say you are a score of 5.
​
​
Note: you will never be expected to work at your maximal level.
​
​
​
​
​
​
​
​
​
​
​
​
​
1. Details of the STAMINA programme
Your clinical team has partnered up with your local Nuffield Health fitness and wellbeing club to provide you with supervised exercise as part of your prostate cancer care. Research demonstrates that exercise can improve quality of life and help manage the side effects of your treatment, i.e., androgen deprivation therapy (ADT, also referred to as hormone therapy).
Your first appointment will be with a clinical exercise specialist from Nuffield Health who will create a tailored exercise programme based on your current fitness, health, medication and exercise likes/ dislikes.
You will receive supervised exercise twice weekly for 12 weeks, from a clinical exercise specialist who is trained to deliver exercise to men with prostate cancer on androgen deprivation therapy.
Each session will include aerobic and resistance exercise lasting approximately 1 hour. Your sessions will be supervised either one-to-one or in small groups with other men who are part of the STAMINA programme.
You will exercise at home and be supervised remotely using Microsoft Teams. Exercise and technical support will be provided over the phone/ Microsoft Teams throughout the 12-week programme.
On completion of the STAMINA programme you may have access to recordings of your exercise sessions to support you in continuing to exercise independently.
In addition to supervised exercise, you will have independent access to the gym, gym classes, a swimming pool and spa facilities (where available), free of charge for 12 months (when facilities re-open).
​
"I was impressed by the Nuffield staff, their interest and energy were invigorating and spurred me on."
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
2. Will I get to meet other men on the programme?
​
Your remote supervised exercise sessions will initially be one-to-one with a clinical exercise specialist to offer you optimal support whilst you become familiar with your exercise programme and use of technology.
​
Thereafter, your remote supervised exercise sessions will be with up to 4 other men on the programme. You will still follow your tailored programme and receive individualised feedback from the clinical exercise specialist whilst meeting new people (virtually), making friends and having additional social support.
​
Research suggests that social support from family and friends can positively influence your mood and participation in exercise to help you live a healthy lifestyle. Exercise has many physical and psychological benefits including improved cardiovascular fitness and better quality of life.
​
​
3. What should I wear?
​
We recommend that you wear clothes that you will feel comfortable to exercise in. For example, you could wear a cotton t-shirt and loose cotton or polyester trousers or shorts. If you feel cold before your session you can always layer up and remove a layer following the warm-up.
​
We recommend that you wear shoes that are supportive (e.g., trainers). Shoes will provide grip and protect your foot in the unlikely event that you drop an object on it.
​
​
​
4. How might I feel during and after exercise?
​
During exercise, your body will deliver oxygen to your working muscles more quickly than when you are at rest. As a result, you may notice one or more of the following changes to your body, all of which are normal responses to exercise:
​
-
heavier, quicker breathing
-
increased heart rate
-
increased body temperature
-
redness of the face
-
slight muscle ache/ discomfort
After exercising, you may experience muscle soreness or slight joint pain, especially if you have not exercised for some time or have changed your usual exercise routine. These outcomes are normal and may last for several days. The clinical exercise specialists will ensure you work at a suitable level and can answer any questions you might have.
​
​
5. How hard should I be working?
During your supervised exercise session your clinical exercise specialists will encourage you to work at a moderate intensity. This is between a 3 and a 5 on the scale below.
​
This can be referred to as your RPE - rate of perceived exertion.
​
During exercise sessions, your clinical exercise specialist will ask you how hard you are working. You will be prompted to look at the words on the scale below and provide the corresponding number.
For example, if the exercise feels hard you will say you are a score of 5.
​
​
Note: you will never be expected to work at your maximal level.
​
​
​
​
​
​
​
​
​
​
​
​
​
1. Details of the STAMINA programme
Your clinical team has partnered up with your local Nuffield Health fitness and wellbeing club to provide you with supervised exercise as part of your prostate cancer care. Research demonstrates that exercise can improve quality of life and help manage the side effects of your treatment, i.e., androgen deprivation therapy (ADT, also referred to as hormone therapy).
Your first appointment will be with a clinical exercise specialist from Nuffield Health who will create a tailored exercise programme based on your current fitness, health, medication and exercise likes/ dislikes.
You will receive supervised exercise twice weekly for 12 weeks, from a clinical exercise specialist who is trained to deliver exercise to men with prostate cancer on androgen deprivation therapy.
Each session will include aerobic and resistance exercise lasting approximately 1 hour. Your sessions will be supervised either one-to-one or in small groups with other men who are part of the STAMINA programme.
You will exercise at home and be supervised remotely using Microsoft Teams. Exercise and technical support will be provided over the phone/ Microsoft Teams throughout the 12-week programme.
On completion of the STAMINA programme you may have access to recordings of your exercise sessions to support you in continuing to exercise independently.
In addition to supervised exercise, you will have independent access to the gym, gym classes, a swimming pool and spa facilities (where available), free of charge for 12 months (when facilities re-open).
​
"I was impressed by the Nuffield staff, their interest and energy were invigorating and spurred me on."
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
2. Will I get to meet other men on the programme?
​
Your remote supervised exercise sessions will initially be one-to-one with a clinical exercise specialist to offer you optimal support whilst you become familiar with your exercise programme and use of technology.
​
Thereafter, your remote supervised exercise sessions will be with up to 4 other men on the programme. You will still follow your tailored programme and receive individualised feedback from the clinical exercise specialist whilst meeting new people (virtually), making friends and having additional social support.
​
Research suggests that social support from family and friends can positively influence your mood and participation in exercise to help you live a healthy lifestyle. Exercise has many physical and psychological benefits including improved cardiovascular fitness and better quality of life.
​
​
3. What should I wear?
​
We recommend that you wear clothes that you will feel comfortable to exercise in. For example, you could wear a cotton t-shirt and loose cotton or polyester trousers or shorts. If you feel cold before your session you can always layer up and remove a layer following the warm-up.
​
We recommend that you wear shoes that are supportive (e.g., trainers). Shoes will provide grip and protect your foot in the unlikely event that you drop an object on it.
​
​
​
4. How might I feel during and after exercise?
​
During exercise, your body will deliver oxygen to your working muscles more quickly than when you are at rest. As a result, you may notice one or more of the following changes to your body, all of which are normal responses to exercise:
​
-
heavier, quicker breathing
-
increased heart rate
-
increased body temperature
-
redness of the face
-
slight muscle ache/ discomfort
After exercising, you may experience muscle soreness or slight joint pain, especially if you have not exercised for some time or have changed your usual exercise routine. These outcomes are normal and may last for several days. The clinical exercise specialists will ensure you work at a suitable level and can answer any questions you might have.
​
​
5. How hard should I be working?
During your supervised exercise session your clinical exercise specialists will encourage you to work at a moderate intensity. This is between a 3 and a 5 on the scale below.
​
This can be referred to as your RPE - rate of perceived exertion.
​
During exercise sessions, your clinical exercise specialist will ask you how hard you are working. You will be prompted to look at the words on the scale below and provide the corresponding number.
For example, if the exercise feels hard you will say you are a score of 5.
​
​
Note: you will never be expected to work at your maximal level.
​
​
​
​
​
​
​
​
​
​
​
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Exercising at home
In this section we provide top tips for preparing to exercise at home, including how to access Microsoft Teams and what to do if a technical difficulty arises.
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Please do not worry if you have not used Microsoft Teams before. The clinical exercise specialists will talk you through things (over the phone if needed) until you are confident with how things work.
1. How will I receive supervision remotely?
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Microsoft Teams is a communication platform that allows for audio and video calls via the internet. It works similarly to other teleconferencing platforms that you may have successfully used previously (e.g. Zoom, Skype and Google meets), and is supported for use by the NHS and Nuffield Health.
Your clinical exercise specialist will email or text you a web link to access your supervised exercise sessions via Microsoft Teams, including the date and time (instructions on how to join are on page 11).
You should always use the most recent link you are sent.
Your home-based exercise sessions will be tailored to you and will follow a similar format each session, i.e., warm-up, aerobic exercises, and resistance exercises.
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Your clinical exercise specialist will provide instruction, demonstration and feedback on all exercises and will participate alongside you.
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Periodically, they will ask you for feedback on how you are finding the exercises. At times they may pause to make a note of what exercises you have completed but you should continue until told to stop.
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2. Am I safe to exercise at home?
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All your remote exercise sessions will be supervised by a trained clinical exercise specialist from Nuffield Health. At all times, the exercise specialist will be monitoring how hard you are working and will provide feedback accordingly.
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As a precaution, the clinical exercise specialist will ask you to provide up to date emergency contact details. Your emergency contact could be the person you live with or if you live alone, please provide the contact details of a neighbour, friend or family member.
Note: If your emergency contact details change, please update your clinical exercise specialist.
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3. What exercises are safe at home?
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Everybody's exercise programmes will be slightly different as they will be tailored to meet your individual needs. Please see below for some examples of what aerobic and resistance exercises can be performed at home.
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Aerobic
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Marching on the spot
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Toe taps
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Jumping jack
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Resistance
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Sit to stand (with a chair)
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Calf raises (holding a chair or wall for support)
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Press-ups against the wall
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4. Checklist: Am I ready to exercise at home?
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Space
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You will need to identify a suitable, clear space to exercise within your home to optimise safety and ensure you feel comfortable. For example, you may find that your ideal temperature for exercise is cooler than normal.
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Tick the boxes below to check your space is suitable:
[ ] I have space clear of obstacles with a rough dimension of 2.0 x 1.5m, or larger.
[ ] My video camera can see my face/ body when standing in the space*.
[ ] I can see my device screen clearly when stood up in the space.
[ ] My room is bright enough (with natural lighting or fitted lights).
[ ] My device is fully charged, or I have a power source nearby.
[ ] I can alter the temperature of the room by opening a window, using a fan or changing the thermostat.
[ ] I have access to a glass of water for if I get thirsty during my session.
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Lighting
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It is essential that you can see your clinical exercise specialist on the screen and that they can see you, to provide tailored feedback. If you are having difficulties with lighting please check you have the following:
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[ ] I have a source of light coming from behind the camera.
[ ] I have turned up the brightness/ backlight on my screen.
If your camera is facing towards a window during the daytime, or if there is a light source behind you, you may appear unclear on camera. Please try the following:
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[ ] I have shut the blinds/ curtains behind me, or
[ ] I have moved my camera to face away from the window.
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Audio
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It is essential that you can always hear the clinical exercise specialist during the exercise session as they will be providing instruction and tailored feedback. If you use a hearing aid, we recommend you use this whilst exercising. Tick the boxes below to check the audio on your device is suitable:
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[ ] The volume on my device is turned up.
[ ] My microphone is switched on.
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Equipment
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You may be provided with some exercise equipment to use for resistance exercises during your supervised sessions. Instruction, demonstration and feedback on how to use the equipment will be provided by the clinical exercise specialist.
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We recommend you have the exercise equipment at hand before your session to reduce disruption.
Note - If any of the equipment you are using becomes damaged, please inform the clinical exercise specialist immediately so a replacement can be arranged.
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