Plan a desk-job movement and break routine

Plan a desk-job movement routine.

Workday hours: [details]
Meeting load: [high/medium]
I can stand/walk: [yes/limited]
Niggles: [optional]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. A break pattern that fits meetings.
2. Micro-moves for stiff days.
3. Screen wind-down for evenings.
4. When stiffness needs GP/111 rather than more stretching.

Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English.

Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.