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Exercise planning and dosage

Physical Activity Calculator

Free Physical Activity Calculator for physical inactivity. Plan how often, how much and how hard to exercise. Then see the exercises and physiotherapy treatment our team recommends for your result.

How to use this calculator

  1. Enter your weekly minutes of moderate and vigorous activity.
  2. Add how many days you do strength training.
  3. See how you compare with the WHO guideline.

How it works

WHO recommends 150 to 300 minutes of moderate activity (or 75 to 150 vigorous) each week plus muscle strengthening on 2 or more days. One minute of vigorous activity counts as two moderate minutes.

Reading your result

150+ minutes and 2 strength daysMeeting the guideline.
75 to 149 minutesPartly meeting it.
Under 75 minutesBelow the guideline.

Physiotherapy treatment

Activity assessment and graded exercise planning is the core of physiotherapy for physical inactivity. After an assessment, your physiotherapist sets a plan built around walking, mobility and low impact aerobic exercise, 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.

Walking ExercisesBuilding a safe, regular walking routine for fitness, bone health and independence.Step TrainingStepping in different directions to improve balance reactions and prevent falls.Stair TrainingLearning to climb and descend stairs safely after injury, surgery or neurological conditioFunctional Movement TrainingPractising everyday tasks such as dressing, reaching and turning to regain independence.Bodyweight SquatsThe fundamental lower body exercise. Builds strength for sitting, standing and lifting.Standing and Walking TrainingHelping children progress from pulling to stand to walking independently.Step UpsStepping up onto a stair or platform. Builds leg strength and prepares you for stairs.Calf RaisesRising up onto the toes. Builds calf strength for walking, balance and Achilles health. AlSit to StandStanding up from a chair repeatedly. One of the most useful functional exercises there is.Chair ExercisesSeated exercises including leg raises and marching. Safe strength and mobility for older a

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.

Frequently asked questions

What counts as moderate activity?
Anything that makes you breathe faster but still able to talk: brisk walking, cycling, dancing, gardening.
Do short bouts count?
Yes. WHO removed the 10-minute minimum; all activity adds up.
Which exercises does the Physical Activity Calculator recommend?
It matches exercises to your result. Typical suggestions are walking, mobility and low impact aerobic exercise. Gentler options are shown when your result suggests pain or low capacity, and harder progressions when you are on track. A physiotherapist confirms the right exercises and dose after assessment.
What physiotherapy treatment helps with physical inactivity?
Activity assessment and graded exercise planning. At Physiosolution this is provided at our Indirapuram clinic and at home across Indirapuram, Vaishali, Vasundhara, Noida and Ghaziabad, starting with a one-to-one assessment.

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Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.

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