Eleven moves for home, on your own or together, slotted in around things you already do. The drawings show you how, and the timer keeps count.
Once it gets dark early, a whole evening on the sofa happens before you know it, or a whole day with the iPad on your lap. Your body gives you what you ask of it: ask for very little, and over time that's exactly what you'll get.
Tie a few moves to things you already do, like brushing your teeth, the ad break or boiling the kettle. That way you move without having to find extra time for it.
Choose one yourself, or let the site pick one for you.
Stand up from your chair and sit back down ten times, without using your hands. Every ad break, or every new episode.
Watch out: Sit near the front of your chair, feet flat, and push up through your legs.
Easier: Push off with your hands on the armrests.
Together: Whoever has the remote counts out loud.
Rise slowly onto your tiptoes and lower again for as long as you're brushing.
Watch out: Slowly up, even more slowly down.
Easier: Hold on to the basin with one hand.
Together: Brush with your child and count to twenty together.
Feet hip-width apart, bottom back as if you're sitting down, then back up. Until the kettle clicks off.
Watch out: Knees over your toes, heels on the floor.
Easier: Don't go as low, or hold on to the worktop.
Together: Ask who else wants a cuppa, and all squat together.
Stand on one leg while you wash up, and swap at every plate.
Watch out: Fix your eyes on one spot and you'll be steadier.
Easier: Keep one hand on the worktop.
Together: Challenge whoever's drying up: who can stay on one leg longest?
Sit down on the floor and get back up. Who can do it without hands?
Watch out: Get up calmly, and grab something steady if you wobble.
Easier: Use a chair or the sofa for support.
Together: Grandparents may use a chair, children may not.
Put on a song and dance until it finishes.
Watch out: Anything goes, as long as you're moving.
Easier: Dance along sitting down, with your arms.
Together: Take turns choosing the track.
After your evening meal, take a ten-minute walk round the block, together or on your own.
Watch out: Walk briskly, so you can still just about chat.
Easier: Five minutes counts too.
Together: Walk first, washing-up second.
Sit tall with your arms out wide, and make ten big circles forwards and ten backwards.
Watch out: Keep your shoulders down, away from your ears.
Easier: Make smaller circles, or one arm at a time.
Together: Do it with the grandchildren, they love joining in.
A lap of the room on hands and feet: tummy down is the bear, tummy up is the crab.
Watch out: Clear any clutter off the floor first.
Easier: Crawl on hands and knees.
Together: Have a race: bear against crab, from the sofa to the door.
After every game or every episode: ten squats.
Watch out: Bottom back, chest up.
Easier: Start with five.
Together: Whoever loses the game does five extra.
Back against the wall, knees at a right angle, and stay there for as long as your message takes.
Watch out: Back flat against the wall, knees above your ankles.
Easier: Don't go as low.
Together: Who can hold the wall sit the longest?
Move within your own limits. If you have any complaints, an injury or a medical condition, or if you're pregnant, check with your GP or physiotherapist first. Children should move under adult supervision.
Pick what suits you: a weekly sheet just for you, or the GOOD. family challenge.
One row per day, five boxes: tick one for each move you did that day.
| Day | 1 | 2 | 3 | 4 | 5 |
|---|---|---|---|---|---|
| Monday | |||||
| Tuesday | |||||
| Wednesday | |||||
| Thursday | |||||
| Friday | |||||
| Saturday | |||||
| Sunday |
If I manage 5 days with five ticks, I'll treat myself to:
Write everyone's name in the first column. Done five moves on a given day? Then put a tick in your row, under that day.
| Name | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
Most ticks? You choose Sunday dinner!
Spend your days in front of a screen? The work page has twelve moves you can do in your work clothes, and nobody will notice four of them.
Tanja Thielen, health strategist
© 2026 Tanja Thielen, GOOD.
Watch out:
Easier:
Together:
Done! Add your tick.