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echo-core/memory/kb/health/exercise-snacks-protocol.md
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Co-Authored-By: Claude Opus 4.6 <noreply@anthropic.com>
2026-02-13 10:20:55 +00:00

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Exercise Snacks Protocol - Marius

Start: 2026-02-11 Scop: Minim eficient 80/20 pentru birou (9 min/zi, 45 min/săpt)

Protocol Zilnic

09:30 - Snack 1 (3 min)

  • 10 squats
  • 5 push-ups (pe genunchi OK)
  • 30 sec plank

13:30 - Snack 2 (3 min)

  • 20 step-ups pe scaun
  • 20 high knees

17:30 - Snack 3 (3 min)

  • 15 squats
  • 10 lunges (5 per picior)
  • Marș pe loc 1 min

Tracking

Format: ✅ = done | ⏭️ = skip | ➖ = not yet

Săptămâna 1 (Feb 11-17)

Zi 09:30 13:30 17:30 Note
Mar 11
Mie 12
Joi 13
Vin 14
Sâm 15
Dum 16
Lun 17

Beneficii (studii)

  • -20% mortalitate (studiu 661k oameni, 14 ani)
  • Cardio health (3x/zi × 7 zile = WHO minimum)
  • 87% compliance în studii

Surse