Exercise Safely with Your Health in Mind
Not sure which exercises are safe for your condition? Our AI creates personalized workout plans that consider your health — diabetes, high blood pressure, heart issues, and more.
Why Generic Workouts Don't Work for Everyone
Generic Workout Apps
- One-size-fits-all programs
- Doesn't consider your health conditions
- May recommend unsafe exercises
- Confusing modifications
VitalStep Approach
- Plans made for YOUR specific needs
- Safe exercises for your conditions
- Clear video instructions
- Easy modifications included
Built for Your Health Situation
Tell us about your health, and we'll create safe exercises just for you
Your Plan in 3 Easy Steps
No complicated signups. Just answer a few questions.
Answer Simple Questions
Tell us your age, health conditions, and what you want to achieve. Just click to select.
AI Creates Your Plan
Our AI analyzes your answers and builds a weekly workout schedule just for you.
Start Exercising
Follow video-guided workouts with clear instructions. Track your progress daily.
What's Included in Your Free Plan
Weekly Schedule
A complete workout calendar for the week
Video Guides
Every exercise with clear video instructions
Daily Reminders
Get notified when it's time to work out
Progress Tracking
See your VitalStep Score improve over time
AI Coach Chat
Ask questions and get health tips
Mobile Friendly
Works great on your phone or tablet
Ready-Made Plans, Not Your Data
VitalStep keeps a growing library of more than a thousand exercise plans, written in advance for common combinations of condition, age group, gender, weight (BMI range), activity level and goal. You pick a plan or answer a few questions, and we match you to one. Then make it yours: change days, times and exercises.
Matched, not collected
Your answers are used to find a matching plan. We do not save them with your device or your identity, and you never need a name, email or account.
Built for real bodies
Plans are written for different weight ranges, including BMI 35 and 40+, with low-impact and seated options where they matter.
Your progress stays with you
Your plan, workout history and notes live in your browser. They reach our server only if you turn on Premium backup.
AI only when needed
If no ready-made plan fits, our AI provider (OpenAI) writes one from your answers, without your name, email or device ID. That plan then joins the library for the next person.
Details in our Privacy Policy. General information, not medical advice.
Exercise Guides by Health Condition
Free, sourced guides on how much to exercise, what to do, what to avoid and when to stop, for the most common long-term conditions.
- Exercise for Type 2 diabetes & prediabetes
- Exercise for High blood pressure
- Exercise for Heart health & cardiac rehab
- Exercise for Weight management
- Exercise for Arthritis & joint pain
- Exercise for Lower back pain
- Exercise for Knee pain
- Exercise for Osteoporosis & bone health
- Exercise for Neck pain
- Exercise for Shoulder pain
- Exercise for Fibromyalgia
- Exercise for Balance & fall prevention
Frequently asked questions
Is VitalStep a medical service?
No. VitalStep is an exercise planning and education tool. It does not diagnose, treat or replace care from your doctor, physical therapist or cardiac rehab team. Check with your clinician before starting a new exercise program, especially if you have heart disease, uncontrolled blood pressure or recent surgery.
How much exercise do adults with a chronic condition need?
Major guidelines such as the WHO and the US Physical Activity Guidelines recommend that adults, including those with chronic conditions, aim for at least 150 minutes of moderate aerobic activity per week plus muscle-strengthening on 2 or more days, as their abilities allow. Starting with less and building up is safe and still beneficial.
Is VitalStep free?
Yes. You can create a personalized workout plan and use the video library for free without signing up. Premium, billed through PayPal, adds multiple saved plans, PDF export, cloud backup and a full year of workout history.
Ready to Start Exercising Safely?
Get your personalized workout plan now. It's free, no signup required, and takes less than 2 minutes.
Get My Free Plan→No account needed • No credit card • Completely free