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:

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

1. Map the day. Identify the longest sitting blocks and choose 3 to 6 realistic break windows. Favor natural transitions over perfect timing.

2. Pick low-friction movements. Choose a balanced menu across mobility, posture resets, walking, and light strength. Match options to space, clothing, privacy, and energy.

3. 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.

4. 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.

5. 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

Standing Options

Quiet or Public Options

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.

Tracking Log

Keep the log minimal so it gets used.

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:

1. A short safety note tailored to any reported restrictions.
2. A 7-day movement-snack plan with 2 to 5 minute breaks.
3. A break menu grouped by context: chair, standing, quiet/public, travel.
4. Scheduling cues tied to the user's existing day.
5. Intensity limits and stop signals.
6. 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.