Create a health plan for someone who sits at a desk all day. My situation: - Hours at desk per day: [HOURS]
- Current issues: [E.G. BACK PAIN, NECK TENSION, EYE STRAIN, WEIGHT GAIN, STIFFNESS] - Workspace: [HOME DESK / OFFICE / HOT DESK / LAPTOP ON SOFA] - Budget for equipment: [LOW / MEDIUM / HIGH] Provide: 1. **Desk Setup Checklist**: Monitor height, chair position, keyboard/mouse placement, lighting 2. **Posture Reset**: A 2-minute posture correction routine to do every hour 3. **Stretch Sequence**: 5-minute desk stretches for neck, shoulders, back, hips, and wrists 4. **20-20-20 Rule**: Eye strain prevention protocol with timer suggestions 5. **Movement Triggers**: Ways to build movement into the work day without a gym 6. **Standing/Sitting Schedule**: How to alternate if you have (or can get) a standing desk 7. **Hydration System**: How to drink enough water when you're focused on work 8. **Healthy Desk Snacks**: Options that sustain energy without the sugar crash 9. **Equipment Guide**: Best value upgrades ranked by health impact (what to buy first) 10. **End-of-Day Unwind**: A 10-minute mobility routine to undo the damage of sitting
Create a health plan for someone who sits at a desk all day. My situation: - Hours at desk per day: [HOURS] - Current issues: [E.G. BACK PAIN, NECK TENSION, EYE STRAIN, WEIGHT GAIN, STIFFNESS] - Workspace: [HOME DESK / OFFICE / HOT DESK / LAPTOP ON SOFA] - Budget for equipment: [LOW / MEDIUM / HIGH] Provide: 1. **Desk Setup Checklist**: Monitor height, chair position, keyboard/mouse placement, lighting 2. **Posture Reset**: A 2-minute posture correction routine to do every hour 3. **Stretch Sequence**: 5-minute desk stretches for neck, shoulders, back, hips, and wrists 4. **20-20-20 Rule**: Eye strain prevention protocol with timer suggestions 5. **Movement Triggers**: Ways to build movement into the work day without a gym 6. **Standing/Sitting Schedule**: How to alternate if you have (or can get) a standing desk 7. **Hydration System**: How to drink enough water when you're focused on work 8. **Healthy Desk Snacks**: Options that sustain energy without the sugar crash 9. **Equipment Guide**: Best value upgrades ranked by health impact (what to buy first) 10. **End-of-Day Unwind**: A 10-minute mobility routine to undo the damage of sitting
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