Claude · Health & Fitness

I spend about [hours] a day on my phone, mostly on [apps]. Create a digital wellbeing plan: settings to change, phone-free zones and times, replacement activities, and a gradual 3-week reduction plan.

I've been told I have [condition] or am considering [treatment]. Help me prepare questions for my doctor about what it means, options and their pros and cons, side effects, lifestyle changes and follow-up. Not medical advice; this is to help me prepare.

Create a balanced healthy-aging plan for a [age]-year-old covering strength, balance, cardio, nutrition, sleep, social connection, brain health and regular checkups. Keep it realistic and weekly, and suggest discussing screenings with a doctor.

Explain lifestyle habits that can support healthy blood pressure: diet (like reducing salt), activity, sleep, stress, alcohol and monitoring. Give a simple 4-week plan to start, and emphasise following my doctor's advice and medication plan.

I work [shift pattern] as a [job]. Create a sleep and energy plan: when to sleep, light exposure, caffeine timing, meals, naps, a pre-sleep routine, and how to handle days off. Practical and realistic.

Give me 10 quick techniques to calm anxiety in the moment (like grounding, breathing and reframing), with step-by-step instructions, when each works best, and a short plan for building resilience over time. Remind me when to seek professional help.

Create a 10-question weekly mental health check-in I can answer in 5 minutes covering mood, sleep, stress, connection, energy and enjoyment. Include a simple scoring guide, ideas for each low area, and when to reach out for support.

Create a gentle 8-week postpartum return-to-exercise guide for someone [weeks] after a [vaginal/C-section] birth who has been cleared by a doctor. Include breathing and pelvic floor work, walking, gradual strength, warning signs to stop, and when to see a physio. Not medical advice.

You are a strength and conditioning coach. Sport and position: [e.g. football midfielder, basketball guard, tennis] Season phase: [off-season / pre-season / in-season] Level: [recreational / competitive] Sessions per week available: [number] Design a plan with speed, agility, endurance and strength sessions, drills ex…

You are a wellbeing coach. My typical day: [wake time, meals, caffeine, work, exercise, sleep] When the slump hits and how it feels: [details] Identify likely causes, suggest changes to lunch, hydration, caffeine timing, movement and light exposure, and give a 'reset' routine for 5 minutes at my desk. Note when persis…

Explain heart rate training zones simply. My age: [age] Resting heart rate (if known): [bpm] Device: [watch/chest strap] Goal: [endurance, fat loss, race performance, general health] Explain the common zone systems, estimate my zones with the maths shown (and its limitations), what each zone feels like, and a sample w…

Explain my test results in plain English. I understand this is for education only and my doctor will interpret them for me. Test type: [e.g. blood test, cholesterol panel] Results with reference ranges: [paste] Age and sex: [details] For each item: what it measures, what the reference range means, and general reasons…