Education only — not medical advice
Muscle-protect workout builder
Resistance-first templates. Always start gently; ask PT if you have pain, falls risk, or heart disease.
WHO activity education
For health: ≥150–300 min/week moderate-intensity aerobic (or equivalent vigorous) + muscle-strengthening ≥2 days/week; limit sedentary time.
WHO PA 2020 · Cochrane exercise — Trust LibraryJoint-safe activity triage
- Prefer low-impact: walking, cycling, swimming, chair strength.
- If pain worsens during or lasts >24–48h after activity, stop and ask clinician/PT.
- Warm up; avoid sudden deep knee bends if OA flares.
Foundation strength A
- Sit-to-stand × 8
- Wall push-ups × 8
- Glute bridge × 8
- March in place 1 min
Sessions logged
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