Looking for a quick and easy workout to get your blood flowing? These simple movement sessions can be done every day and are perfect for waking up in the morning or getting energized in the afternoon.

You can do these exercises anywhere and no equipment is needed. Simply choose the movements that work best for you and your group. They are all based on everyday activities like making the bed and brushing your teeth.

The goal is to keep moving, not to get everything perfect. So just relax and enjoy yourself.

Here's what you'll need:

A list of movements (see below)
Instructions:
1. When you're ready, begin these movements:
*Pretend to yawn, opening and stretching your mouth - repeat x 5
*Gently stretch both arms up as high as they can go and then down again - repeat x 5
*Move your legs together from side to side, as if swinging them out of bed - repeat x 5 on each side
*March on the spot with your legs - repeat x 10
*Make the bed, lifting an imaginary cover up and down - repeat x 5
*Brush your teeth up and down - repeat x 10 (5 x using your left hand first, then 5 x using your right hand)
*Wash your face using circular movements - repeat x 10
*Wash your arms by rubbing your left hand up and down your right arm, then repeat for your left arm with your right hand
*Wash your legs by rubbing your hands on your thighs in an up and down motion - repeat x 10
*March on the spot with your legs - 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 your right hand and then 5 x with your left hand
*Time to go for a drive, hold an imaginary steering wheel and turn it left to right in circular motions - repeat x 10
*March on the spot with your legs - repeat x 10
*Water the plants, lift your right arm up and pretend to pour water into a pot, repeat with your left arm - repeat x 5
*Have a drink, lift your arm up and down - repeat x 5 with your right arm and then 5 x with your left
*Simulate a yawn again, opening and stretching your mouth - repeat x 5
*Stretch your arms up and take slow deep breaths in and out - repeat x 5
2. Finish the session feeling energized and relaxed.

Tip:
Encourage everyone to join in, regardless of their fitness level. Sit with them where needed, and provide one-on-one assistance and encouragement.