❤️ Free tool

Weekly exercise tracker

Tick off each short practice session as you do it. Aim for at least four days a week — a little and often beats one long effort. Free for everyone, and it works without internet. This is the companion to the weekly exercise plan.

This week

0of 7 days practiced

Tap a circle for each session you finish

Three short sessions a day is the aim — morning, midday and evening work well, tied to something you already do. Tap again to undo.

    What to aim for

    • At least four days a week, three short sessions a day. More is better, but four days is the floor that counts.
    • Short is fine — even ten minutes at a time does real good. You do not need a gym or any machine.
    • Tuesday and Thursday, add balance practice (marked below), on top of your usual sessions.
    • Don't sit for more than half an hour at a stretch. Stand, shift your weight, take a few steps, then sit again.

    When it gets hard

    • Attach each session to a habit — after breakfast, before the evening meal. A fixed time is easier to keep than good intentions.
    • Around week three, it gets harder for everyone. Visitors stop, progress slows. That is the normal dip, not failure — keep the circles going.
    • If practice has stopped and the person seems flat or hopeless, that may be low mood after a stroke, not laziness. It is common and it is treatable — see the low mood guide.
    ⚠️ Stop and get advice if exercise brings on new chest pain, a racing or irregular heartbeat, sudden breathlessness, dizziness, or a fall. Never practice standing or walking alone until a helper or the clinic says it is safe. This tool only records what you tap; it gives no medical advice.

    Everything you enter stays on this phone. Nothing is sent to us or anyone else. The exercises themselves — how to do each one safely, step by step — are in the weekly exercise plan and the practice guides for members. You can also track your pressure and medicines and your salt with the other free tools.