Rouse gets you out of your chair. Start it, keep it open on your Instinct, and every 5 to 120 minutes it buzzes and shows a short guided move: a stretch, a mobility drill or an eye break, with a countdown and a short how-to. 34 moves in seven settings: Sit, Standing, Discreet (for meetings), Commute, Wind-down, Eyes and Legs. Moves rotate through the day, so you work through the whole set before any of them repeats. Daily goals and streaks keep count. Quiet hours and a workdays-only option keep it out of your evenings and weekends. Rouse reminds you while the app is open: Connect IQ apps can't buzz in the background, so start it at your desk and leave it running. It uses a single timer, so it is light on the battery. Free, no subscription.