Body By ChatGPT - Senior Tech Cafe

Earlier this year, I broke my ankle.

The silver lining?

It was an ankle. Ankles heal. I’m walking again just fine (no surgery required!)

The worst part?

I was laid up for six weeks, not able to do any activity that involved leaving the couch.

For some, that may sound fantastic! But not for me.

After six weeks of couch potato-ing, my body was no bueno. I felt like I’d aged 10 years in that time.

A Lack of Motivation

As for getting active again? Let’s just say that when your daily routine revolves around Netflix marathons, motivation doesn’t exactly come knocking.

One thing I noticed after my extended couch residency was how stiff my body became. Not that I was ever Olympic gymnast material, but my muscles got so tight that standing up involved more grunting and groaning than a cheap horror movie. It was clear something needed to change.

So, what’s a somewhat tech-savvy, temporarily lazy person to do in this day and age?

Enter ChatGPT

Turn to ChatGPTChatGPT is an advanced language model developed by OpenAI, designed to understand and generate human... More, of course!

I figured if this thing can write haikus about pizza, it could surely whip up a plan to get me back in shape. And thus began my journey from couch-bound stiff to, hopefully, something resembling fit.

How I Did It (Quick and Easy)

So I sat down at my computer. Fired up ChatGPT and came up with this promptA prompt, in a general sense, refers to a cue or stimulus that initiates or guides action, thought, ... More:

I’m a 65-year-old man and my joints and muscles are all very tight. I’d like to start a stretching routine. Please give me a stretching routine and schedule to help me become more loose and flexible.

That won’t win me a Pulitzer Prize, but it did the trick!

ChatGPT came back with this:

Starting a stretching routine is a great idea to improve flexibility and mobility, especially as we age. However, it’s important to approach it gradually and listen to your body to avoid injury. Here’s a sample stretching routine and schedule for you:

Weekly Schedule:

Aim to stretch at least 3-4 times a week.
Start with shorter sessions (about 15-20 minutes) and gradually increase the duration as you become more comfortable with the stretches.

Then it gave me 6 stretches to do:

Neck stretch
Shoulder stretch
Chest stretch
Hamstring stretch
Quadriceps stretch
Calf stretch

It also gave me details on how to do each.

Finally, it ended with this advice:

Cool Down: After completing your stretching routine, take a few minutes to walk around or do some gentle movements to cool down your muscles.

Remember to breathe deeply and never force a stretch beyond your comfort level. Over time, you’ll likely notice improvements in your flexibility and mobility. If you experience any pain during stretching, stop immediately and consult with a healthcare professional. Enjoy your stretching routine!

A Good Start

Is that perfect?

No.

But it’s a good start. I’ve been following it for 4 months now and definitely feel looser and more flexible.

On to Strength Training…

In fact, because I was so happy with how that worked, I also had ChatGPT come up with a strength training plan I could do at home.

In 20 seconds, I had a plan that I’ve been doing for the last 3 months. Like the stretching routine, this one’s been working well, too!

I may not be ready for the Mr. Universe stage, but I’m definitely on my way to the “Mr. Slightly-Less-Jiggly” title!!

What I Love About the Body By ChatGPT Approach to Exercise

There are a few things I like about what I call the “Body By ChatGPT” approach.

It’s Super Easy

I told ChatGPT what I wanted. It gave it to me in less than 2 minutes.

No need to visit a ton of websites trying to find exercises and stretches that make sense for me.

No sifting through pictures, ads other irrelevant nonsense on websites to get to the actual content.

No scrolling through dozens of YouTube videos for the best stretching.

Using ChatGPT for this was a pleasure!

It’s Highly Personalized

ChatGPT does a good job customizing for your specific situation.

Ask for a stretching routine for a 27-year-old man, and you’ll get a much different response than one for a 63-year-old woman.

In fact, as a test, I gave it a prompt to come up with a training program for a 63-year-old woman who lives in a suburb of Pittsburgh and plans to run her first marathon in 10 months.

ChatGPT laid out a month-by-month plan for this, even offering suggestions for local Pittsburgh parks where she could train!

Was it a good plan?

I don’t know. I’m not from Pittsburgh, and I will never run a marathon. But the plan certainly sounded reasonable.

But the point is that the more specific you are in your prompt, the better results you’ll get from ChatGPT.

It Gets the Psychological as well as the Physical

GPT suggested I do the stretching routine it gave me 3-4 times a week. I didn’t think that sounded like a lot, so I asked it:

How come only 3-4 times a week? That doesn’t seem like much.

ChatGPT agreed that flexibility training can be done more often. But suggested that for someone just starting out, you want to ease into things.

What was even more interesting is there was a psychological reason why it only suggested 3-4 times a week. Here’s what it said:

By starting gradually, you give yourself the opportunity to build confidence and develop a positive relationship with your stretching routine. It allows you to establish a consistent habit without feeling pressured to commit to a more demanding schedule right away.

The “developing a consistent habit” part of that hit home with me.

One of the keys to starting a new exercise routine (or any other new behavior you want to add into your life, for that matter) is developing it as a habit.

To me, it’s pretty smart of ChatGPT to not only “know” this but factor it into the advice it gives.

And it’s worked! It’s been 4 months since I started this and I haven’t missed a day yet!

See What “Body By ChatGPT” Comes Up With For You

So there you have it. If you’re a senior looking to get back in shape or just improve your flexibility and strength, give ChatGPT a whirl. It might just surprise you with how easy and personalized it can make your fitness journey.

Plus, you can avoid all those fitness influencers making you feel guilty about last night’s ice cream.

To get started, try asking ChatGPT for:

A beginner stretching routine for someone who’s been sedentary for a while. Maybe even asking for stretches you can do while seated.
A low-impact workout plan for someone recovering from an injury.
A strength training routine you can do at home with minimal equipment.

Be specific about your age, what you want to accomplish, and any limitations you have. The more details you provide, the better the plan ChatGPT can create for you.

But before you jump into your new routine, remember: Always consult with your doctor or healthcare provider before starting any new exercise program. It’s important to make sure that whatever routine you’re trying is safe and appropriate for your specific needs.

So go ahead, give it a try! You might just find that ChatGPT is the personal trainer you never knew you needed—one that’s available 24/7, doesn’t judge your snack choices, and won’t make you do burpees.

Happy exercising!