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You know you need to move.
All you need is a little nudge. This is that friendly nudge — a gentle push to move, and it's over before you know it.
TellMeToMove · now
Time to move
Alternating straight leg lift
2 min · mat optional
Small moves, all day long.
The hard part of moving more isn't the moving — it's remembering to. Just a quiet reminder every hour or so. No gym, no gear. No clothing change. If you ignore the initial reminder to move, another optionally comes 10 minutes later. Do it, skip it, or snooze it if you need more time.
Already today you've done:
- Wide squats 2 min
- Balance leg swing 3 min
- Side lunge with hip hinge 4.5 min
- Plank 2 min
Science-backed: small exercises, more often.
There are many science-backed studies and articles supporting the critical importance of not being still for long periods. On many levels, moving every hour or so can provide huge health benefits, both physical and psychological. For more info, .
What the research found
- ~40%
lower risk of early death with about three 1–2 minute bursts of vigorous activity a day
Nature Medicine, 2022
- 17%
lower risk of death when 30 minutes of sitting became light movement, even in one-minute pieces
Harvard Health Publishing, 2023
- 1/hr
move at least once an hour; consistency matters more than intensity
UF/IFAS Extension, 2026
Movement has no age requirements.
From 8 to 98, the body thrives on moving.
Movement for all levels.
From couch-potato beginner to elite athlete, we have you covered.
Find your level
Together and separate.
You're never moving alone. Do the same exercises at the same time as people all over the world — each in the privacy of their own space.
Right now · this exercise
5,420
people worldwide prompted to do this exercise
1,554
have accepted and are doing it with you now
2,190
have completed this in earlier time zones
At your convenience.
Set your hours and intensity. When a nudge lands at the wrong moment, snooze it for later or skip it entirely — no guilt either way. Or if the exercise isn't to your liking, tell it to push a new one. You can even tell the system to NEVER send that exercise to you again and it will remember.
Your settings
Respects your biases.
In the office? Ask for office-friendly moves only. Bad knees or a cranky shoulder? Tell us once, and we'll steer around what doesn't work for you.
Your preferences
- Office-friendly only
- Avoid knee strain
- Avoid overhead shoulder work
Curated programs,
or create your own.
Start with a ready-made program from the library, or one from a creator you follow. Prefer your own routine? Build it, or copy an existing one and make it your own.
Have your friends or colleagues join you.
Create your own private program and invite friends or colleagues to join. Your group is private and not visible to non-members.
Mobile devices and a Web App
Both Apple and Android devices can be used for receiving exercise push notifications along with the videos demonstrating every exercise. The web app is for our creators who can create exercises and programs, upload videos and icons, and manage the exercises and programs they are the creator/owner of.
Apple & Android
Web app · for creators
Money should never stand in the way of good health.
Just let us know you're experiencing financial distress and we'll give you 6 months free — with unlimited renewals. Those who pay can feel good knowing they're helping those who can't.
Ready when you are.
Start with a two-week free trial, no credit card required.