How to use this calculator
- Enter your age, main goal and current activity level.
- Rate your pain today and tick any warning symptoms.
- Press Calculate to get frequency, sets and repetitions, plus matched exercises.
How it works
The plan follows WHO activity guidance and standard physiotherapy dosing: strength work 2 to 3 days a week, mobility daily, balance on 3 or more days. Starting volume drops when pain is higher, activity is low or age is over 70, so the first weeks feel achievable.
Reading your result
| On track | You can follow a progressive programme: 2 to 3 sets of 10 to 12. |
|---|---|
| Needs attention | Start at 2 sets of 8 to 10 and build week by week. |
| Needs a plan | Pain is high: short gentle sessions and an assessment are advised. |
| Get assessed first | Warning symptoms were ticked; see a professional before starting. |
Physiotherapy treatment
Exercise scheduling and adherence is the core of physiotherapy for older adult inactivity. After an assessment, your physiotherapist sets a plan built around walking, strengthening and balance exercises, 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.