For patients
You were told to “get more active.” Here’s exactly where to start.
Hold Steady is a calm, step-by-step plan for adults living with high blood pressure. Short sessions, clear progress, and a summary to bring to your next appointment.
Free for 3 weeks · no card · your data stays on your device
How the 12 weeks work
Weeks 1–2
Easy wins
5–10 minutes a day: sitting breaks, a short walk after a meal.
Weeks 3–6
Your anchor routine
Add short wall-sit holds a few times a week, plus walking.
Weeks 7–10
Build steadily
Progress only when sessions feel easy. Step back after breaks.
Weeks 11–12
Own it
Review your trends and share a summary with your clinician.
Why 12 weeks? Research on habit formation found a median of 66 days to reach automaticity[Lally].
What you’ll track
Confidence
A quick 1–10 rating — the number we care about most.
Steps
Synced from your phone or watch.
Chair stand
How many times you can stand up from a chair in 30 seconds.
Home readings
Blood pressure with technique tips for consistent measurements.
Common questions
- Do I need to be fit to start?
- No. It’s designed for people who don’t exercise right now. Week 1 is intentionally easy.
- Do I need equipment?
- A wall and a timer. A validated home blood pressure cuff is recommended for tracking — we help you choose one.
- Will this change my medication?
- No. This plan doesn’t make medication recommendations. Never change or stop a medication without talking to your clinician. You can share your progress summary with them.
- What if I miss days?
- That’s normal. Missing a day doesn’t undo habit building. You’ll restart at your last comfortable level.
- Is my data sold?
- No. We don’t sell your data or use advertising trackers on health screens. See our privacy notice.
Safety first
Check with your clinician before starting, especially if you are currently inactive and have a heart, metabolic, or kidney condition[Riebe]. Stop and seek medical help for chest pain, severe shortness of breath, fainting, or dizziness that doesn’t pass. In an emergency, call 911.
RxAdjacent Labs tools are general wellness products designed to support physical activity and self-tracking. They are not medical devices, do not diagnose, treat, or cure any condition, and never recommend changes to medication. Talk with your clinician before starting a new activity program and before making any change to your medications.