THINK Programme Overview
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(Suitable for individual or group participation)
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To view the overview, please scroll down the page. Otherwise, you can return to the THINK workouts by clicking on the purple boxes below.
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THINK – (Cognitive Engagement Workouts):
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The THINK programme is specifically designed to enhance cognitive function through a series of exercises that challenge both the mind and body. Incorporating sequential memory tasks, problem-solving activities, and bilateral asymmetrical movements, this programme aims to improve cognitive agility, memory, and coordination. Perfect for individuals looking to stimulate their mental faculties while engaging in physical activity, THINK offers a unique blend of exercises to keep the brain and body active and healthy.
Safety and Adaptations:
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Safety and comfort are paramount. This programme is designed to be adaptable, accommodating various health conditions and mobility levels. Before starting your exercises, ensure you are in a comfortable position on your Chair. It’s important to keep your back straight and your neck in a comfortable position facing straight ahead, aligning your spine naturally to prevent strain.
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If any movement feels beyond your capability, it is advisable to omit that exercise. Performing exercises with proper technique is essential, focusing on smooth, controlled movements to maximise benefits and minimise injury risks. Remember, the goal is to enhance your well-being, so adjusting the exercises to suit your individual needs and comfort level is encouraged.
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Maintain a steady breathing rhythm: inhale deeply through the nose and exhale through the mouth. Consistent breathing supports endurance and prevents fatigue, ensuring effective oxygen delivery throughout your workout. Remember not to hold your breath to ensure steady blood pressure and optimal oxygen flow to your muscles.
The key is to engage both your mind and body in a safe and enjoyable manner.
Major Muscle Groups Worked:
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THINK focuses on engaging major muscle groups and joints while simultaneously stimulating various cognitive functions, including memory recall, attention, and dual-tasking skills.
Frequency:
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This programme is designed to be flexible, allowing participants to engage in cognitive and physical exercises 1-7 times per week, according to personal preference and capacity.
Duration:
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Each THINK workout is designed to last approximately 10-20 minutes, making it easy to fit into your daily routine.
Equipment Needed:
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The primary equipment required is a chair. Optional equipment includes water bottles or wrist/ankle weights to increase the physical challenge of certain exercises.
Appropriate Clothing and Footwear:
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Please wear appropriate clothing and footwear to ensure comfort and safety during the exercises. Loose-fitting attire and stable footwear enhance movement and overall workout effectiveness.
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Load Progression:
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In the THINK programme, progression starts with cognitive exercises combined with bodyweight movements. To increase the challenge, participants can gradually add resistance using water bottles or wrist/ankle weights. This method enhances both mental stimulation and physical intensity, allowing for a balanced improvement in cognitive and physical capabilities.
Workout Flow:
The THINK programme includes two main workouts – The Sequence Builder and The Bilateral Asymmetrical Workout. These workouts are designed to enhance both your cognitive functions and physical fitness. It's important to note that these two workouts do not need to be done one after the other; you have the flexibility to do either workout on its own or combine them in a single session, depending on your time, energy, and personal goals.
Workout 1 - Sequence Builder:
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Warm-Up: Begin with a series of exercises to increase circulation and prepare your muscles and joints for the workout. Follow our specific warm-up video for guidance.
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Main Workout: After the warm-up, start with Stage 1 by selecting 3 exercises from the list in section 2 and perform 3 repetitions of each. Move to Stage 2 by adding 2 more exercises, creating a sequence of 5 exercises, and continue with 3 repetitions each. Advance to Stage 3 by including 2 additional exercises, making a total of 7 exercises, each performed for 3 repetitions. This completes one set. Repeat this set 1-2 more times, choosing the same or different exercises. To increase the challenge, consider adding a cognitive element, such as counting backwards during the repetitions.
Cool-Down: Conclude with a series of stretches targeting the muscles worked during the session to aid in recovery and flexibility. Our cool-down video offers structured guidance for this phase.
Workout 2 - Bilateral Asymmetrical Workout:
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Warm-Up: Begin with a series of exercises to increase circulation and prepare your muscles and joints for the workout. Follow our specific warm-up video for guidance.
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Main Workout: Complete the seven exercises below one after the other for 20 seconds each, this would be 1 set. You can either stop here or repeat another 1-2 times this would be 1 set. Tailor the workout to your comfort level, ensuring 1 to 2 minutes of rest between sets.
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Cool-Down: Conclude with a series of stretches targeting the muscles worked during the session to aid in recovery and flexibility. Our cool-down video offers structured guidance for this phase.
Rest Periods and Effort Scale Explanation:
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To ensure exercises are conducted within a safe and comfortable range, breaks are encouraged as needed throughout the session. For rest periods refer to the workout overview table. We also use the Effort Scale of Perceived Exertion, a reliable tool to help you monitor the intensity of your activity. This scale runs from 0 (no exertion at all) to 10 (maximum exertion). Aim to exercise in a range that feels like 3 to 6 on this scale, where 3 feels like moderate activity and 6 indicates strong activity. This guideline helps you maintain a safe exertion level, enhancing your workout's effectiveness while minimising the risk of overexertion.
Hydration:
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The importance of hydration cannot be overstated. Ensuring adequate water intake before, during, and after your workout is crucial to your overall health and aids in recovery. It's particularly important to have water within reach during your exercise. Starting well-hydrated and taking small sips of water as needed can help prevent dehydration and support your overall well-being. This approach encourages regular fluid intake without disrupting the flow of your workout.
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Disclaimer and Professional Consultation:
Please consult the disclaimer provided within the programme. If you have any doubt about taking part in the exercise programme then please consult with a healthcare provider before beginning this or any new exercise programme to ensure it aligns with your health needs and capabilities