Move and think
Short guided routines that pair easy movement with a thinking task.
Sit if you need to, stop if anything hurts or you feel dizzy, and ask your doctor if you are unsure.
Choose a routine
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Seated routine
Every move is done sitting in a steady chair.
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Standing routine
Moves on your feet, holding a chair. Every move has a seated version.
If you often feel unsteady, use a cane or walker, or have fallen this year, start with the seated routine or have someone with you.
How it works
- One move on each screen, with a picture and a plain instruction.
- A timer you can pause. It is only a guide, so take the time you need.
- No score, and no account needed.
The timer is only a guide.
On a keyboard, the left and right arrow keys go back and forward.
Before you start
- Breathe normally as you move. Do not hold your breath.
- Each move has a timer that starts only when you press it. You can pause it, and it is only a guide.
QuickenBrainMove and think
Seated routine
Stop and rest if anything hurts or you feel dizzy, faint or short of breath, and get help if it does not pass. Ask your doctor if you are unsure.
- You need a steady chair without wheels.
- Breathe normally as you move. Do not hold your breath.
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Finger patterns
Touch your thumb to each finger in turn, from the index finger to the little finger, then back again. Use both hands at once.
5 times there and back
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Cross touches
Sit tall. Touch your right hand to your left knee, then your left hand to your right knee, reaching only as far as is comfortable. Say a day of the week with each touch.
Through the week twice
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Count and clap
Lift your feet in turn, as if walking. Count out loud, and on every third number clap instead of saying it: 1, 2, clap, 4, 5, clap.
Count to 30
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Arm circles and fruits
Lift your arms out to the sides, only as high as is comfortable, and make small, slow circles. Name a different fruit with each circle. Rest your arms whenever you need to.
10 circles, 10 fruits
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Mirror drawing in the air
Raise both hands and draw the same shape in the air with each, like a mirror: a circle, then a square, then a triangle.
Each shape 3 times
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Fist and open hand
Make a loose fist with one hand, without squeezing, and open the other as far as is comfortable. Then switch both at once. Count each switch out loud.
20 switches
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Slow breaths and look back
Rest your hands on your legs and take slow, easy breaths. Then say the moves you just did, in order.
5 slow breaths
quickenbrain.com/daily-activities/move-and-think
QuickenBrainMove and think
Standing routine
Stand up slowly and hold the chair. If you feel unsteady, dizzy or faint, sit down, and get help if it does not pass. Stop if anything hurts. Ask your doctor if you are unsure.
- Stand behind a steady chair without wheels and hold its back. Wear shoes with grip, not socks, and clear the floor around you.
- If you often feel unsteady, use a cane or walker, or have fallen this year, start with the seated routine or have someone with you.
- Breathe normally as you move. Do not hold your breath.
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Step, count and tap
Hold the chair with one hand and step in place. Count out loud, and on every third number tap your leg with your other hand instead of saying it: 1, 2, tap, 4, 5, tap.
Count to 30
Seated: Lift your feet in turn and count out loud, tapping your leg instead of saying every third number: 1, 2, tap.
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Knee lifts
Hold the chair with both hands. Lift one knee a little, then the other. Count down from 20, one number with each lift.
20 lifts
Seated: Lift each knee a little and count down from 20.
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Side steps and colors
Hold the back of the chair. Step one foot out to the side and back, slowly, then the other foot. Name a different color with each step.
10 steps, 10 colors
Seated: Tap one foot out to the side and back, then the other, naming a different color each time.
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Reach and switch
Hold the chair with one hand and reach up with the other. Name an animal on one reach and a food on the next. Change hands halfway.
12 reaches
Seated: Sitting tall, reach up with one arm, then the other, naming an animal, then a food.
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Heel raises and months
Hold the back of the chair with both hands. Lift your heels slowly, only as high as is comfortable, then lower them. Say one month with each lift, from December back to January.
12 months
Seated: Lift your heels, toes on the floor, saying one month with each lift, from December back to January.
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Fingers out of step
Stay close to the chair, feet a little apart. Touch your thumb to each finger in turn, both hands at once. The left hand goes from the index finger to the little finger while the right hand goes from the little finger to the index finger.
5 times there and back
Seated: Do it the same way.
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Slow breaths and look back
Hold the chair, stand tall and take slow, easy breaths. Then say the moves you just did, in order.
5 slow breaths
Seated: Sit tall and take slow, easy breaths, then say the moves in order.
quickenbrain.com/daily-activities/move-and-think