Daily Routine - movement Activity

Time

Movement

4 3 2 1 Early-Mid Stages

Benefits

Participants

Group Activity

What you need

A list of movements (see below)

Intro

Ready for a super-easy workout to loosen up the limbs? These movement sessions can be incorporated into every day – and are especially great as an early morning ‘waker-upper’ or an afternoon energiser.

You can kick off your session anywhere, and everyone can be seated. Simply pick and choose the moves that suit the agility of your group. They’re all based on familiar activities, like making the bed and cleaning your teeth.

The name of the game is to keep moving – not to get every move spot on. So just let go and enjoy yourself.

Top tip

Encourage those at mid-late level to join in too. Just sit with them, where needed, and give them one-to-one assistance and encouragement.

The Activity

Once the person or group is ready begin these movements…
Pretend to yawn, opening and stretching the mouth – repeat x 5
Gently stretch both arms up as high as they can go and down again – repeat x 5
Move legs together from side to side, as if swinging them out of bed – repeat x 5 on each side
March legs on the spot – repeat x 10
Make the bed, lifting an imaginary cover up and down – repeat x 5
Brush teeth up and down – repeat x 10 (5 x using left hand first then the right hand)
Wash face using circular movements – repeat x 10
Wash arms using left hand to rub right arm up and down, then repeat for the right arm with the left hand
Wash legs, rubbing hands on thighs in an up and down motion – repeat x 10
March legs on the spot – repeat x 10
Wash up using circular motions as if washing a plate – repeat x 10
Stir the porridge using circular motions – repeat x 10
Time to do some ironing, moving each hand back and forth – repeat x 5
Time for some DIY, hammering a nail into the wall – repeat x 5 with the right hand then 5 x with the left hand
Time to go for a drive, holding an imaginary steering wheel turning it left to right in circular motions – repeat x 10
March legs on the spot – repeat x 10
Water the plants, lifting the right arm up and pretending to pour water into a pot, repeat with the left arm – repeat x 5
Have a drink, lifting the arm up and down – repeat x 5 with the right side and then 5 x with the left
Simulate a yawn again, opening and stretching the mouth – repeat x 5
Stretch arms up and deep breathe slowly in and slowly out – repeat x 5
Finish the session feeling energised and relaxed