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

Map the day. Identify the longest sitting blocks and choose 3 to 6 realistic break windows. Favor natural transitions over perfect timing.
Pick low-friction movements. Choose a balanced menu across mobility, posture resets, walking, and light strength. Match options to space, clothing, privacy, and energy.
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.
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.
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.