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Free plans

Plans you can print and actually follow

Exercise and pacing plans built for people whose pain sets the pace. Free, no sign-up, no app to install, and every one is ready to print.

The plans

Start where you are

An older man sitting on the edge of his bed, arms stretched overhead
Ready to use

Morning mobility routine

Ten minutes for stiff joints, done sitting or standing, with an easier version of every movement for days when the full one is out of reach.

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Walking boots crossing a wooden boardwalk in a forest
Ready to use

Walking build-up

A week-by-week schedule that adds walking minutes slowly enough that you are not paying for it two days later. Prints on one page.

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A chair exercise class of older adults, arms raised overhead
Ready to use

Seated Tai Chi

Six slow movements done from a chair, with a diagram for each one and a smaller version for stiff days. About twelve minutes.

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A woman sitting quietly in a sunlit room
Ready to use

Flare-up guide

Decide what a bad week looks like while you are having a good one: what you drop, what you keep, who you call. Fill it in once, keep it on the fridge.

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How they work

The rules these are built to

One page, printable. A plan taped to the fridge gets followed. A plan behind a login does not.
An easier version of everything. Every movement has a step down for bad days, so a flare-up does not end the plan.
No account, no email. Free means free. Nothing here asks who you are.
Check before you start. A general plan cannot know about your particular joints, medications or history. Run any new exercise past your doctor or physiotherapist first, especially after surgery or a recent injury.