RISE

RISE - Resist Idle Sitting & Exert
Your ally against a sedentary lifestyle

Do you spend long hours sitting? RISE helps you take back control of your health by weaving short movement breaks into your day, without disrupting your schedule.

Why move every 30 to 60 minutes?
Exercise doesn't "undo" the damage of sedentary behavior: you can be a genuine "sedentary athlete," running 45 minutes in the evening but sitting for 9 hours the rest of the day. The moment you sit down, leg muscle activity drops, calorie burn decreases, and fat-regulation mechanisms slow down — a fast, well-documented effect that exercise alone doesn't offset. Frequent, short breaks are enough to counter these negative effects on metabolism, posture, and focus.

Three pillars against sedentary time
1) Movement Break - Move in 1 minute flat
Get a notification every 30 to 60 minutes, based on your preferences. With one tap, access 5 exercises you can do at your desk: chair squats, desk push-ups, calf raises, wall W, high knees. In a meeting or if you'd rather stay seated, a 4-minute alternative (Soleus Push-up) is also available. Or simply choose to walk for 2 minutes.
2) Strength - 10 minutes of strength training
A daily routine of 8 exercises designed for posture, metabolic reactivation, and joint protection. Customize the sets, duration, and exercises. Check your last 14 days of history to stay motivated.
3) Breathing - Find your calm
Guided breathing sessions with a timer or free mode. A daily goal of 20 minutes helps reduce stress and improve focus.

Smart features
- Automatic walking detection: using your phone's built-in step counter, RISE detects sustained walking (≥100 steps/min) and automatically validates your movement break — no need to tap a button after your walk.
- Quiet hours: set up to 3 time windows with no notifications (evening, night, meetings…).
- Visual overview: a 7-day bar chart shows your daily break-completion rate, so you can see your progress at a glance.
- Smart reminders: the missed-reminder counter resets every day. A completed strength session automatically counts as a movement break.

Privacy: your activity data (breaks, sessions, breathing) stays stored only on your device, with no account or syncing. The app shows discreet ads (provided by Google AdMob) to stay free; a one-time purchase lets you remove them if you'd like.

Guided walkthrough
An interactive 11-step guided tour walks you through every feature, available anytime from Settings.

Full customization
- Language: French / English / Español / Português (BR) / Deutsch
- Countdown and end-of-session sounds, vibrations
- Fully editable strength program
- Custom exercises you can add to your routine

The app is funded by optional ads (removable via a one-time purchase) and voluntary coffee donations.

This is not a medical device. The exercises are provided for informational purposes only. Consult a healthcare professional if you experience pain or have concerns.