The UK's most complete GLP-1 guide
Every Question Answered. Every Side Effect Explained.
- How GLP-1 medications work
- Mounjaro vs Wegovy compared
- Injection instructions
- Side effects & solutions
- What to eat on treatment
- FAQs answered
Free tracker included with every download this week
Chair Exercises For Weight Loss
Chair exercises are low-impact movements you can do seated or using a chair for support, making them ideal for weight loss when combined with healthy eating and lifestyle changes. They're particularly useful if you have limited mobility, joint problems, or are returning to exercise after illness. While exercise alone won't cause significant weight loss, it plays an important role in weight management UK programmes. Our free BMI calculator helps you track where you stand, and combining gentle movement with nutrition changes offers the best results for sustainable weight loss.
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Calculate Your BMI Instantly
Enter your height and weight below. Supports both imperial (stone & lbs) and metric (kg). Results include NHS category, healthy weight range, and ethnicity adjustments.
What Is BMI and Why Does It Matter?
Body Mass Index (BMI) is the most widely used screening tool for assessing whether your weight falls within a healthy range. Used by the NHS, GPs, and weight management services across the UK, BMI provides a quick snapshot of your weight relative to your height. The formula is simple: your weight in kilograms divided by your height in metres squared (kg/m²).
While BMI isn't a perfect measure — it doesn't account for muscle mass, bone density, or fat distribution — it remains the standard first step in identifying potential weight-related health risks including type 2 diabetes, cardiovascular disease, high blood pressure, and certain cancers.
The NHS also recommends adjusted thresholds for people of South Asian, Chinese, or Black African heritage — a BMI of 23 or above is classified as overweight, and 27.5 as obese. Our calculator includes this adjustment as a one-click toggle.
How Chair Exercises Support Weight Loss
Chair exercises burn calories, build muscle strength, and improve cardiovascular fitness — all important for weight management. They increase daily activity levels, which helps create the calorie deficit needed for gradual weight loss. Regular movement also boosts metabolism, improves blood sugar control, and enhances mood and energy.
- Seated marches: Lift knees alternately while seated to raise heart rate
- Arm circles and shoulder presses: Build upper body strength and endurance
- Seated twists: Engage core muscles and improve mobility
- Chair squats: Use the chair for support while standing and sitting repeatedly
- Leg lifts: Strengthen legs without impact on joints
The NHS recommends at least 150 minutes of moderate activity per week for adults. Chair exercises can contribute to this goal, especially when done consistently. Combined with a reduced-calorie diet and addressing any underlying health conditions, they support sustainable weight loss and long-term health.
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How It Works
Three simple steps to understand your weight and take action.
Enter your height and weight in our free calculator. Get your BMI, NHS category, healthy weight range, and ethnicity-adjusted thresholds instantly.
If your BMI suggests you're overweight or obese, explore our GLP-1 calculators to project potential weight loss on Mounjaro or Wegovy.
Use our progress tracker to log your weight weekly, visualise your journey with charts, and stay motivated — all stored privately in your browser.
Free Weight Loss Tools & Guides
Everything you need to understand your weight, explore medication options, and track your progress — completely free.
Combining Chair Exercises With Weight Loss Strategies
Chair exercises work best as part of a broader weight loss strategy. For weight loss medication NHS options, your GP can assess whether prescription weight loss options might be appropriate alongside lifestyle changes. Our GLP-1 weight loss calculator helps you understand how different approaches might support your goals.
Start with 10–15 minutes of gentle chair movement daily, gradually increasing duration and intensity. Consistency matters more than intensity — regular, sustainable activity is better than occasional intense efforts. Combine exercise with a balanced diet, adequate sleep, and stress management for the most effective weight management UK approach.
- Dual GIP/GLP-1 receptor agonist
- Up to 22.5% body weight loss (SURMOUNT-1)
- Weekly injection, dose escalation over 20+ weeks
- Available via private prescription in the UK
- Doses: 2.5mg → 5mg → 7.5mg → 10mg → 12.5mg → 15mg
- GLP-1 receptor agonist
- Up to 15–17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg → 0.5mg → 1mg → 1.7mg → 2.4mg
Mounjaro vs Wegovy: Head-to-Head
A side-by-side comparison of the two most popular GLP-1 weight loss medications available in the UK.
| Feature | Mounjaro | Wegovy |
|---|---|---|
| Drug class | Dual GIP/GLP-1 agonist | GLP-1 agonist |
| Active ingredient | Tirzepatide | Semaglutide |
| Avg. weight loss | 15–22.5% | 12–17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20–32 weeks | 16–20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | £150–£250/month | £150–£300/month |
| Common side effects | Nausea, diarrhoea, constipation | Nausea, vomiting, diarrhoea |
Data sourced from SURMOUNT-1 and STEP 1 clinical trials. Costs are approximate and vary by provider. Always consult a prescriber.
Am I Eligible for Weight Loss Medication?
In the UK, eligibility for GLP-1 weight loss medications like Mounjaro and Wegovy is based on your BMI and overall health profile.
- BMI of 30 or above (obese)
- Age 18 or over
- No contraindicated conditions
- Committed to lifestyle changes
- BMI of 27 or above
- Plus type 2 diabetes
- Or high blood pressure
- Or obstructive sleep apnoea
Use our BMI calculator to check whether your BMI falls within the eligible range.
How We Built These Tools
Every calculator and guide on myweightcheck is built with accuracy and transparency in mind. Our BMI calculator uses the standard WHO formula with NHS-aligned category thresholds. Our GLP-1 projections are modelled on published clinical trial data from SURMOUNT and STEP studies.
All data stays on your device. We don't require sign-ups, and we don't store your health information on any server. Your progress tracker saves data locally in your browser using localStorage, so only you can see it.
We're based in the UK and our tools are designed specifically for UK users — supporting stone & lbs by default, referencing NHS guidelines, using NICE-approved medication data, and linking to GPhC-registered pharmacies.
Frequently Asked Questions
Common questions about BMI, weight loss medications, and our free UK tools.
Are chair exercises effective for weight loss?
Chair exercises alone won't cause significant weight loss, but they support it by burning calories, building muscle, and improving overall fitness. They work best combined with healthy eating and lifestyle changes. The NHS emphasises that sustainable weight loss requires a calorie deficit, which exercise helps create.
How often should I do chair exercises?
Aim for at least 10–15 minutes daily, working up to 150 minutes of moderate activity per week as recommended by the NHS. Start gently and increase gradually. Consistency is more important than intensity — regular daily movement is better than occasional intense sessions.
Can chair exercises help if I have joint problems?
Yes — chair exercises are low-impact and reduce stress on joints, making them suitable for people with arthritis, knee problems, or limited mobility. Always move within your comfortable range and stop if you experience pain. Consult your GP if you have specific joint concerns.
What's the best way to track weight loss progress?
Use our free progress tracker to log your weight over time and see trends. Calculate your BMI using our free BMI calculator to understand your health context. Track both weight and how you feel — energy levels, fitness improvements, and clothes fit matter too.
Should I combine chair exercises with weight loss medication?
If you're considering prescription weight loss medication like GLP-1 options, your GP can advise whether this is appropriate for you. These are prescription-only and require clinical assessment. Combined with exercise, nutrition changes, and behavioural support, medication can enhance results for eligible individuals.
Ready to take control of your weight loss journey?
Start with a free BMI check, explore your GLP-1 options, or begin tracking your progress today. No sign-up. No cost. Just results.