Movement Snack Planner
Safety Boundary
This skill helps plan short, gentle movement breaks for everyday sitting blocks. It is informational wellness guidance only. It is not medical advice, physical therapy, injury rehabilitation, pregnancy-specific programming, or chronic-condition prescription.
Stop immediately and seek appropriate care if movement causes chest pain, faintness, dizziness, sharp pain, new numbness, unusual shortness of breath, sudden weakness, or symptoms that feel unsafe. If the user has an injury, chronic condition, pregnancy, recent surgery, or medical restrictions, recommend professional guidance before changing activity.
When to Use / When Not to Use
Use this skill when the user wants to:
- Break up long sitting periods during work, study, caregiving, gaming, travel, or meetings.
- Create 2 to 5 minute movement options that fit limited space and normal clothes.
- Add cues, reminders, and a simple tracker without starting a full workout plan.
- Keep intensity low and sustainable.
Do not use this skill to:
- Diagnose pain, prescribe rehab, or treat injury.
- Replace medical, physical therapy, occupational health, or prenatal guidance.
- Push high-intensity exercise into tiny breaks.
- Tell a user to continue through warning symptoms.
Intake Checklist
Collect only what is needed to make the plan practical:
| Question | Options to capture |
|---|---|
| Main sitting blocks | Start/end times, meeting-heavy periods, commute or travel blocks |
| Available space | Chair only, desk area, hallway, stairs, outdoors |
| Clothing and shoes | Work clothes, casual clothes, restrictive clothes, comfortable shoes |
| Equipment | None, chair, wall, resistance band, stairs, timer |
| Privacy level | Public office, shared home, private room, outdoors |
| Current tolerance | Very deconditioned, light activity okay, already active |
| Restrictions | Pain areas, mobility limits, clinician instructions, no-floor preference |
| Preferred cues | After calls, before coffee, every hour, app reminder, meal transitions |
If the user reports pain, injury, pregnancy, chronic illness, or medical limits, keep the plan extra conservative and advise checking with a qualified professional.
Five-Step Workflow
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Map the day. Identify the longest sitting blocks and choose 3 to 6 realistic break windows. Favor natural transitions over perfect timing.
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Pick low-friction movements. Choose a balanced menu across mobility, posture resets, walking, and light strength. Match options to space, clothing, privacy, and energy.
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Attach cues. Pair each movement snack with an existing event: after a meeting, before opening lunch, after bathroom breaks, before the next focus block, or when a timer rings.
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Set intensity and progression limits. Keep effort conversational and stop well before fatigue. Add volume only after the user completes most planned breaks comfortably for several days.
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Create the tracker and adjustment loop. Give a simple 7-day plan, a checkmark log, and prompts for what to make easier or harder next week.
Movement Snack Menu
Choose 4 to 8 options for the user. Each snack should take 2 to 5 minutes.
Chair and Desk Options
| Movement | Time | Good for | Notes |
|---|---|---|---|
| Sit-to-stands | 1 to 2 minutes | Legs, circulation | Use hands on chair if needed. Stop before breathlessness. |
| Seated ankle pumps | 1 minute | Travel, calls | Alternate feet; useful when standing is not possible. |
| Shoulder blade squeezes | 1 minute | Posture reset | Keep neck relaxed; avoid shrugging. |
| Neck range check | 30 to 60 seconds | Stiffness awareness | Gentle turns only; no forcing or fast circles. |
| Wrist and finger opens | 1 minute | Typing breaks | Open hands wide, then relax. |
| Desk push-away stretch | 1 minute | Upper back | Roll chair back, hands on desk, easy breathing. |
Standing Options
| Movement | Time | Good for | Notes |
|---|---|---|---|
| Easy hallway walk | 2 to 5 minutes | Energy, circulation | Keep pace comfortable enough to talk. |
| Calf raises | 1 to 2 minutes | Lower legs | Hold a desk or wall for balance. |
| Wall angels | 1 to 2 minutes | Shoulder mobility | Move only through comfortable range. |
| Hip hinges | 1 to 2 minutes | Back-of-leg movement | Practice slow bowing motion, neutral spine. |
| March in place | 1 to 3 minutes | No outdoor access | Keep impact low. |
| Stair lap | 2 to 4 minutes | Light cardio | Only if stairs are safe and symptoms are absent. |
Quiet or Public Options
| Movement | Time | Good for | Notes |
|---|---|---|---|
| Posture reset breath | 60 seconds | Meetings | Feet grounded, shoulders relaxed, slow exhale. |
| Standing weight shifts | 1 minute | Shared spaces | Shift gently side to side. |
| Doorway pause | 1 minute | Transition cue | Stand tall, roll shoulders, walk back. |
| Water refill walk | 2 to 4 minutes | Habit cue | Use the destination as the reminder. |
Intensity Rules
Use these limits unless a qualified professional has given different guidance:
- Effort should stay easy to moderate: the user can speak in full sentences.
- No movement should create sharp, spreading, or worsening pain.
- Skip loaded or complex exercises when tired, rushed, or in restrictive clothing.
- Prefer consistency over intensity. A 2-minute walk counts.
- Avoid breath-holding. Keep movements slow enough to stay controlled.
- Progress by adding one extra break per day before adding harder movements.
7-Day Plan Template
Use this structure to generate a personalized plan.
| Day | Cue 1 | Cue 2 | Cue 3 | Optional Cue 4 | Notes |
|---|---|---|---|---|---|
| Monday | After first work block: walk 3 minutes | Before lunch: sit-to-stands 1 minute | Mid-afternoon: shoulder reset 2 minutes | After work: easy walk 5 minutes | Keep effort easy |
| Tuesday | After first call: water refill walk | Before lunch: calf raises | Mid-afternoon: desk push-away stretch | Evening: ankle pumps during TV | Repeat what felt good |
| Wednesday | Timer at 10:30: hallway walk | Before lunch: wall angels | After last meeting: hip hinges | None | Reduce if sore |
| Thursday | After email block: march in place | Before lunch: sit-to-stands | Mid-afternoon: wrist and finger opens | After dinner: walk 5 minutes | Add only if comfortable |
| Friday | After first meeting: posture breath | Before lunch: walk 3 minutes | Mid-afternoon: calf raises | End of day: shoulder reset | Close the week gently |
| Saturday | After breakfast: outdoor walk | Midday: mobility choice | Late afternoon: light chores break | None | Use natural errands |
| Sunday | Morning: gentle range check | Midday: walk 5 minutes | Evening: plan next week | None | Review tracker |
Tracking Log
Keep the log minimal so it gets used.
| Date | Planned breaks | Completed | Energy after | Any stop signals? | Adjustment |
|---|---|---|---|---|---|
| YYYY-MM-DD | 4 | 3 | Better / same / worse | No / yes | Keep / easier / harder |
Weekly review prompts:
- Which cue worked without willpower?
- Which movement felt best afterward?
- Which break was too awkward, intense, or easy to forget?
- Should next week add one break, remove one break, or keep the same plan?
Stop Signals
Stop the movement snack and do not resume that session if the user notices:
- Chest pain, pressure, faintness, dizziness, or unusual shortness of breath.
- Sharp, shooting, spreading, or worsening pain.
- New numbness, tingling, sudden weakness, or loss of balance.
- Symptoms that persist after resting.
- Any symptom the user has been told by a clinician to treat as a warning sign.
For urgent or severe symptoms, recommend local emergency care. For recurring discomfort, recommend a qualified medical, physical therapy, or occupational health professional.
Output Format
When using this skill, produce:
- A short safety note tailored to any reported restrictions.
- A 7-day movement-snack plan with 2 to 5 minute breaks.
- A break menu grouped by context: chair, standing, quiet/public, travel.
- Scheduling cues tied to the user's existing day.
- Intensity limits and stop signals.
- A simple tracking log and next-week adjustment prompts.
Example Prompt
"Build me a movement-snack plan for a desk job. I sit from 9 to 12 and 1 to 5, have a small office, wear work clothes, and want breaks that do not make me sweaty."
Differentiation: Focuses on tiny, cue-based movement breaks with explicit intensity limits and stop signals, not a full workout program or generic stretching list.