Why 150 minutes – and why every minute counts
Where the weekly activity guideline comes from, what counts towards it and how to build up gently from wherever you are today.
Free · No sign-up · About 5 minutes
Movement that fits you.
A little movement. A way that fits you.
Flomo Health makes everyday movement personal. Answer a short survey about your health, ability and what you enjoy, and our app Fluo builds a plan that starts where you are and works up to 150 active minutes a week.
No name, email or account needed. You get a private plan code to come back any time.
Smart movement built around you
A personal plan brings your next step into focus. See today's activities, record what you manage and build up at your own pace – on your phone, tablet or computer.
- Today at a glanceYour activities for the day, with simple instructions and safety notes.
- See your week fill upTick off what you manage and watch your minutes grow.
- Made for every bodySeated, standing, indoors or out – plans respect your abilities.
TodayThis week
96 / 150 min
64%
M
T
W
T
F
S
S
Brisk walk
20 min · Cardio
Sit-to-stand & wall press-ups
10 min · Strength
Balance practice
5 min · Balance
Example plan shown. Your goals and activities will reflect your answers.
How it works
Three steps from “I should move more” to a plan you can actually follow.
Step 1
Tell us about you
A friendly survey about your fitness, what you can do comfortably, any health conditions and what you enjoy.
Step 2
Get your personal plan
Our AI planner creates a progressive weekly plan – warm-ups, cardio, strength, balance and targeted exercises – with clear instructions.
Step 3
Tick off each day
See today's activities, record what you did and watch your week fill up. Your plan code opens it on any device.
Built around you – including your health
We ask about the things that really shape what's right for you, so your plan is realistic from day one.
- Your general fitness and how active you are now
- Whether you can walk or run 1 km, and manage stairs
- Conditions such as COPD, arthritis, heart disease or diabetes
- Areas you'd like targeted physio-style exercises for
- Indoors or outdoors, seated or standing, your equipment and your free days
- Smoking and drinking, so we build up at the right pace
Why 150 minutes?
UK and World Health Organization guidance recommends adults aim for at least 150 minutes of moderate activity a week, plus strength activities on two days. If you're starting from a low level, your plan builds up gradually.
Safety first
A quick safety check flags anyone who should speak to their GP before starting. Plans are general guidance, never a diagnosis.
Ideas for moving more
Practical, encouraging reading from the Flomo Health team.
Moving more when you spend most of the day seated
Practical, chair-based ways to add movement to your day – whether you use a wheelchair, have limited mobility or simply sit a lot for work.
Finding your pace: building a routine that lasts
Why small, regular steps beat big bursts – and how to keep going on the days when motivation is low.
Today for everyone. Soon with your clinician.
Fluo is growing in three phases.
Phase 1 · Now
For the general public
Anyone can create a free plan working towards 150 minutes a week. Health professionals can also set plans up for people they support.
Phase 2 · Coming
Physio and nurse guided
Health professionals sign in to tailor, review and approve plans for their patients, with targeted physiotherapy.
Phase 3 · Planned
Doctor guided
Doctor-led plans for people managing long-term conditions, with closer monitoring and more targeted goals.
