Are there really no floor exercises?

None. All 20 moves are done sitting in a chair or standing while holding the back of the chair. You never lie on a mat, get down on the floor or kneel.

I can't stand for long. Can I do seated moves only?

Yes. Turn on "Seated only" and every standing move is removed. Your routine is built from seated moves only.

Will it bombard me with notifications?

No. You get one reminder a day at the time you choose, and none on days you've already exercised. There are no tips or trivia notifications, and you can turn reminders off completely.

Is there a subscription or a hidden charge?

There's no subscription and nothing to buy. The app is supported by a small banner and full-screen ads between sessions. No ads play while you're exercising.

I haven't exercised in years. Can I keep up?

Start with the 5-minute routine. Every move has a big picture and voice guidance, and going slowly is fine. Move up to 10 or 15 minutes when it feels easy.

Can I work on just my neck or back?

Yes. On the Today tab, tap an area like Neck, Shoulders, Back or Knees to start a 5-minute session for that spot.

Do I need an account or internet?

No account and no sign-in. Your records stay on your phone, and workouts run offline.

Is it safe with knee or back pain?

Sitora offers general, gentle exercise guidance and is not medical advice. Stop if a move hurts, and check with your doctor if you have an injury or a health condition.

Is 5 minutes of chair exercise worth it?

If you haven't exercised in a while, 5 minutes is a good start. Keep it daily and add time as it gets easier.

Can I go longer than 15 minutes?

If you feel comfortable, yes. Building up 5 → 10 → 15 minutes is gentler than starting long.

What if I miss a day?

Pick up again the next day with 5 minutes. One missed day doesn't send you back to the start.

I have a health condition. How long should I exercise?

If you have an injury or a health condition, check the right amount and intensity with your doctor first.

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How long should you do chair exercises each day?

If you haven't exercised in a while, start chair exercises at 5 minutes a day. After a week or two, once it feels comfortable, move up to 10 minutes, then 15. A short session every day is easier to keep up than a long one now and then.

Build up from 5 to 10 to 15 minutes

Move to the next step when you finish breathing comfortably and wake up the next day without new pain. Staying at a step longer is fine.

When	Minutes a day	What to do	Ready to move on when
Weeks 1–2	5 min	Mostly seated moves, one area	You can talk easily afterward
Weeks 3–4	10 min	Seated plus 1–2 standing moves holding the chair	No joint pain the next day
Week 5 on	15 min	A routine covering several areas	10 minutes feels easy

Can I do chair exercises every day?

For most people, gentle low-impact moves like chair exercises are fine every day. On heavy days, 5 minutes or a single area is enough. Keeping your streak going is what builds the habit.

Can I split it across the day?

Yes. Five minutes in the morning and five in the afternoon works well. If you sit at a desk, a separate 5-minute neck and shoulder session after lunch is a good option.

Stop if you notice

Chest tightness or pain
Shortness of breath that makes it hard to keep talking
Dizziness or blurred vision
Sharp, stabbing joint pain
Pain that's worse the day after exercising

Set your minutes in Sitora

Sitora lets you pick 5, 10 or 15 minutes before each session, and the calendar keeps your minutes per day and your streak. Logging how you feel before and after makes it easier to tell when you're ready for more.

FAQ

Is 5 minutes of chair exercise worth it?: If you haven't exercised in a while, 5 minutes is a good start. Keep it daily and add time as it gets easier.
Can I go longer than 15 minutes?: If you feel comfortable, yes. Building up 5 → 10 → 15 minutes is gentler than starting long.
What if I miss a day?: Pick up again the next day with 5 minutes. One missed day doesn't send you back to the start.
I have a health condition. How long should I exercise?: If you have an injury or a health condition, check the right amount and intensity with your doctor first.

Start with 5 minutes in your chair with Sitora

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