As of 13 August 2026, AI can only partly create a daily mobility routine for yourself.

What to actually do

1. Hand it to a person

   The route this page recommends

   A person who owns the outcome does this end to end, worth it when the failure is dear.

2. Use a tool built for this

   Second choice

3. Do it yourself

   The distant third

   A chat interface, no skill needed, and roughly 30 minutes until you can act on the result.

   How to actually do it

   1. Open a chatbot and paste the full prompt, replacing each bracketed slot with your goal, time, equipment, activity level, limitations, medical history and symptoms.
   2. Add links or notes from NHS guidance or advice from your clinician or physiotherapist if you have a known condition, injury or recent operation, and ask the chatbot to keep within that advice.
   3. Ask the chatbot to return the routine in a table with movement, instructions, time or repetitions, easier option and stop rule as separate columns.
   4. Read the draft and remove any movement that conflicts with your symptoms, injury advice, equipment or ability to perform it comfortably.
   5. Compare unfamiliar movements with the exercise instructions on reputable NHS or professional health sources, and ask the chatbot to rewrite any instruction that remains unclear.
   6. Try the routine slowly in a safe space, stopping immediately for worsening pain, new pain, numbness, weakness, dizziness or other worrying symptoms.
   7. Save the version that feels comfortable and reassess it after several sessions, asking for a small adjustment rather than a completely different routine.

   Prompt

   Create a gentle daily mobility routine for me using the information below.
   
   Goal: [for example, general movement, desk stiffness or improving a particular movement]
   Time available: [minutes]
   Equipment: [none or list what you have]
   Current activity level: [brief description]
   Movements I can do comfortably: [list]
   Movements that feel uncomfortable or that I want to avoid: [list]
   Known injuries, diagnosed conditions or recent operations: [list, or say none]
   Symptoms such as pain, numbness, weakness, dizziness or swelling: [list, or say none]
   
   Do not diagnose me or claim that this routine treats a condition. If my symptoms or history make self-directed exercise inappropriate, say so clearly and direct me to an appropriate UK health professional or NHS 111 for urgent or worrying symptoms. Otherwise, give me a simple routine with a warm-up if needed, exercise names, plain instructions, duration or repetitions, rest guidance, an easier option for each demanding movement, and a clear stop rule. Keep it within my available time. Explain how to judge comfortable effort without telling me to push through pain. Include a short progression for when the routine feels easy, but do not increase difficulty automatically. Use only movements that fit the information I supplied, and ask questions instead of guessing when an important safety detail is missing.

   Open it prefilled in ChatGPT or Claude, or copy it into Gemini, which takes no prefill link.