How to use this calculator
- Enter your age and main goal.
- Rate your pain and tick any warning symptoms.
- Get a seated routine with frequency and dosage.
How it works
Chair exercise plans suit people who cannot stand safely for long, are recovering from illness, or are building up to standing exercise. The calculator scales repetitions to your pain and activity level and tells you when to add sit-to-stand practice.
Reading your result
| On track | Full seated routine daily, add sit-to-stand. |
|---|---|
| Needs attention | Seated routine with lower repetitions. |
| Needs a plan | Gentle range of motion first, with guidance. |
Physiotherapy treatment
Seated exercise planning is the core of physiotherapy for reduced mobility. After an assessment, your physiotherapist sets a plan built around seated marching, knee extension and ankle pumps, progressed as your results improve. Hands-on treatment, pain relief and education are added where they help.
Exercises this calculator may recommend
Your result decides which of these appear, and at what dose.
Medical note
Calculators give estimates for general guidance and do not diagnose any condition. Stop and seek medical help for chest pain, fainting, sudden weakness or numbness, loss of bladder or bowel control, or severe or rapidly worsening pain. Always follow your surgeon's or doctor's instructions over any calculator.