Stand on one leg, other foot lifted slightly. Hold 20 seconds each side. Stay near a wall.

Last week you held for 10 seconds. Try 15 today.

People who can hold a single-leg stand for 10 seconds have half the mortality risk over the next decade. That's not a typo.

Araujo et al., British Journal of Sports Medicine, 2022

Q3: Duration slider (1-5 min, default 3). Per-nudge, not global.

Q4: Capability-based unlocks, no gamification. Progression hint adapts.

Q6: Combined card — exercise + unique insight per nudge. Position-tagged (opening/middle/closing).

Q7: Notification IS the hook. "Your shoulders carried a lot" not "Time to stretch!"

Q9: Snooze (15/30/45 min) always available. Swap only on first nudge. No skip option.

Q17: Post-exercise feedback woven into flow (easy/challenging/couldn't complete).

Q18: Feedback drives adaptive pacing. Two "easy" = progress to next variation.

Q19-22: Balance, grip, breathing exercises in expanded pool.

Q26: Anti-Metric banner — "Days you've moved" counter, always visible, only goes up.