{"success":true,"data":[{"id":"cardiac-rehab-phase-1","name":"Cardiac Rehabilitation Phase 1","category":"rehabilitation","difficulty":"clinical","duration":"15-20 minutes","frequency":"2-3x per day","targetConditions":["acute-myocardial-infarction","heart-failure","post-cardiac-surgery","angina"],"contraindications":["unstable-angina","uncontrolled-arrhythmia","acute-heart-failure","recent-embolism"],"benefits":["Prevents deconditioning during recovery","Reduces risk of blood clots","Improves circulation","Maintains joint mobility","Psychological wellbeing"],"exercises":[{"name":"Ankle Pumps","description":"Flex and point feet while lying down","sets":3,"reps":"10-15","targetMuscles":["calves","ankle-mobilizers"],"instructions":["Lie flat on back","Point toes away then flex toward shin","Move slowly and controlled"],"difficulty":"easy"},{"name":"Seated Marching","description":"Lift knees alternately while seated","sets":2,"reps":"10 each 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jump","Remove push-up","No jump at top"]},{"name":"Mountain Climbers","description":"High-speed alternating knee drives","sets":4,"duration":"30 seconds","restPeriod":"15 seconds","targetMuscles":["core","shoulders","hip-flexors"],"instructions":["Start in plank","Drive knees alternately toward chest","Keep hips low"],"difficulty":"challenging"},{"name":"Jump Squats","description":"Explosive squat with jump","sets":4,"reps":"12","restPeriod":"30 seconds","targetMuscles":["quadriceps","glutes","calves"],"instructions":["Squat down","Explode up into jump","Land softly","Immediately squat again"],"difficulty":"challenging","modifications":["Regular squats without jump"]},{"name":"High Knees","description":"Running in place with high knee lift","sets":4,"duration":"30 seconds","restPeriod":"15 seconds","targetMuscles":["hip-flexors","core","cardiovascular"],"instructions":["Run in place","Drive knees above hip level","Pump arms"],"difficulty":"challenging"}],"progressionPath":["advanced-hiit","crossfit-style","athletic-conditioning"],"equipment":["none-bodyweight","optional-mat"],"caloriesBurned":"300-450 kcal","muscleGroups":["full-body"],"modifications":{"easier":["Low impact versions","Longer rest periods","Fewer sets"],"harder":["Add weights","Shorter rest","Tabata protocol"]},"safetyNotes":["Not suitable for beginners","Ensure proper warm-up","Stay hydrated","Stop if dizzy or chest pain"],"warmUp":[{"name":"Dynamic Stretching","description":"Full body movement prep","duration":"5 minutes","targetMuscles":["full-body"],"instructions":["Leg swings","Arm circles","Torso twists","Light jogging"],"difficulty":"moderate"}],"coolDown":[{"name":"Static Stretching","description":"Full body stretch routine","duration":"5-7 minutes","targetMuscles":["full-body"],"instructions":["Hold each stretch 30 seconds","Breathe deeply"],"difficulty":"easy"}]},{"id":"strength-for-diabetes","name":"Strength Training for 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minutes","targetMuscles":["full-body"],"instructions":["Hold each stretch 20-30 seconds"],"difficulty":"easy"}]},{"id":"osteoporosis-strength","name":"Bone Building Strength Program","category":"strength","difficulty":"beginner","duration":"30-40 minutes","frequency":"2-3x per week","targetConditions":["osteoporosis","osteopenia","menopause","vitamin-d-deficiency"],"contraindications":["recent-fracture","severe-osteoporosis","spinal-stenosis"],"benefits":["Increases bone mineral density","Reduces fracture risk by 40%","Improves balance and coordination","Builds muscle to protect bones","Improves posture"],"exercises":[{"name":"Heel Drops","description":"Controlled heel impacts for bone loading","sets":3,"reps":"20","targetMuscles":["legs","spine"],"instructions":["Rise onto toes","Drop heels with controlled impact","Keep knees slightly bent"],"difficulty":"easy"},{"name":"Wall Push-Ups","description":"Upper body weight bearing 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slowly"],"difficulty":"moderate"}],"progressionPath":["intermediate-bone-building","weight-bearing-cardio","balance-training"],"equipment":["chair","mat","light-dumbbells"],"caloriesBurned":"100-150 kcal","muscleGroups":["spine","hips","wrists","full-body"],"modifications":{"easier":["Seated exercises","Wall support","No weights"],"harder":["Add dumbbells","Remove support","Add resistance bands"]},"safetyNotes":["Avoid forward bending and twisting","No high-impact jumping","Use chair for balance if needed","Progress slowly"],"warmUp":[{"name":"Gentle Walking","description":"Easy walking or marching","duration":"5 minutes","targetMuscles":["full-body"],"instructions":["Light intensity","Prepare joints"],"difficulty":"easy"}],"coolDown":[{"name":"Gentle Stretches","description":"Standing supported stretches","duration":"5 minutes","targetMuscles":["full-body"],"instructions":["Avoid extreme flexion","Support yourself"],"difficulty":"easy"}]},{"id":"arthritis-strength","name":"Gentle Strength for Arthritis","category":"rehabilitation","difficulty":"beginner","duration":"20-30 minutes","frequency":"3x per week","targetConditions":["osteoarthritis","rheumatoid-arthritis","joint-pain","fibromyalgia"],"contraindications":["acute-joint-inflammation","severe-joint-damage","recent-joint-surgery"],"benefits":["Reduces joint pain and stiffness","Strengthens muscles around joints","Improves joint function","Maintains independence","Reduces need for pain medication"],"exercises":[{"name":"Seated Leg Extensions","description":"Straighten leg while seated","sets":2,"reps":"10 each leg","targetMuscles":["quadriceps"],"instructions":["Sit with back supported","Straighten one leg","Hold 3 seconds","Lower slowly"],"difficulty":"easy"},{"name":"Seated Knee Lifts","description":"Lift bent knee toward chest","sets":2,"reps":"10 each leg","targetMuscles":["hip-flexors","core"],"instructions":["Sit upright","Lift knee toward chest","Lower with control"],"difficulty":"easy"},{"name":"Arm 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weights","Standing exercises","Resistance bands"]},"safetyNotes":["Never exercise during a flare","Stop if sharp pain occurs","Heat joints before, ice after if needed","Move within comfortable range"],"warmUp":[{"name":"Gentle Range of Motion","description":"Move each joint gently","duration":"5 minutes","targetMuscles":["all-joints"],"instructions":["Small movements first","Gradually increase range"],"difficulty":"easy"}],"coolDown":[{"name":"Gentle Stretching","description":"Light stretches for worked muscles","duration":"5 minutes","targetMuscles":["full-body"],"instructions":["No bouncing","Breathe deeply"],"difficulty":"easy"}]},{"id":"yoga-for-anxiety","name":"Therapeutic Yoga for Anxiety","category":"mind-body","difficulty":"beginner","duration":"30-45 minutes","frequency":"Daily or 5x per 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kcal","muscleGroups":["full-body","nervous-system"],"modifications":{"easier":["Use props","Shorter holds","Skip challenging poses"],"harder":["Longer holds","Add sun salutations","Include balance poses"]},"safetyNotes":["Move slowly between poses","Never force a stretch","Breathe throughout","Use props as needed"],"warmUp":[{"name":"Centering","description":"Seated breathing","duration":"3 minutes","targetMuscles":["mind-body"],"instructions":["Sit comfortably","Close eyes","Focus on breath"],"difficulty":"easy"}],"coolDown":[{"name":"Body Scan","description":"Progressive relaxation","duration":"5 minutes","targetMuscles":["full-body"],"instructions":["Notice each body part","Release tension","Breathe into areas of holding"],"difficulty":"easy"}]},{"id":"tai-chi-balance","name":"Tai Chi for Balance & Fall Prevention","category":"mind-body","difficulty":"beginner","duration":"30-45 minutes","frequency":"3-5x per 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footwear"],"warmUp":[{"name":"Joint Rotations","description":"Gentle joint circles","duration":"5 minutes","targetMuscles":["all-joints"],"instructions":["Ankles","Knees","Hips","Spine","Shoulders","Neck"],"difficulty":"easy"}],"coolDown":[{"name":"Standing Meditation","description":"Quiet standing practice","duration":"3-5 minutes","targetMuscles":["mind-body"],"instructions":["Stand quietly","Hands at sides or on belly","Breathe naturally"],"difficulty":"easy"}]},{"id":"back-pain-rehab","name":"Lower Back Pain Rehabilitation","category":"rehabilitation","difficulty":"beginner","duration":"20-30 minutes","frequency":"Daily","targetConditions":["lower-back-pain","herniated-disc","sciatica","lumbar-strain","degenerative-disc-disease"],"contraindications":["cauda-equina-syndrome","spinal-fracture","spinal-tumor","progressive-neurological-deficit"],"benefits":["Reduces pain by 30-50%","Improves core stability","Increases spinal mobility","Prevents recurrence","Reduces disability"],"exercises":[{"name":"Pelvic Tilts","description":"Gentle spinal mobilization","sets":3,"reps":"10-15","targetMuscles":["core","lower-back","pelvic-floor"],"instructions":["Lie on back, knees bent","Flatten lower back to floor","Release","Create small arch","Repeat"],"difficulty":"easy"},{"name":"Knee to Chest","description":"Single leg stretch for lower back","sets":3,"reps":"10 each leg","targetMuscles":["lower-back","glutes","hips"],"instructions":["Lie on back","Pull one knee to chest","Hold 20-30 seconds","Release and switch"],"difficulty":"easy"},{"name":"Bird Dog","description":"Core stability exercise","sets":3,"reps":"8-10 each side","targetMuscles":["core","lower-back","glutes","shoulders"],"instructions":["Start on hands and knees","Extend opposite arm and leg","Keep back flat","Hold 5 seconds","Return and switch"],"difficulty":"moderate"},{"name":"Cat-Camel","description":"Spinal flexion and extension","sets":2,"reps":"10 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resistance band","Increase hold times","Add McGill Big 3"]},"safetyNotes":["Stop if pain increases","Avoid if numbness or weakness worsens","Move slowly and controlled","Consult physician if symptoms change"],"warmUp":[{"name":"Gentle Walking","description":"Light movement","duration":"3-5 minutes","targetMuscles":["full-body"],"instructions":["Easy pace","Loosen up"],"difficulty":"easy"}],"coolDown":[{"name":"Child's Pose","description":"Restful stretch","duration":"2-3 minutes","targetMuscles":["lower-back","hips"],"instructions":["Kneel and fold forward","Relax completely"],"difficulty":"easy"}]},{"id":"pulmonary-rehab","name":"Pulmonary Rehabilitation Program","category":"rehabilitation","difficulty":"beginner","duration":"30-45 minutes","frequency":"3-5x per week","targetConditions":["copd","asthma","pulmonary-fibrosis","post-covid","chronic-bronchitis"],"contraindications":["acute-respiratory-failure","unstable-cardiac-condition","severe-hypoxia"],"benefits":["Increases exercise tolerance by 25-40%","Reduces shortness of breath","Improves quality of life","Reduces hospital admissions","Enhances oxygen efficiency"],"exercises":[{"name":"Pursed Lip Breathing","description":"Breathing technique for better air exchange","duration":"5 minutes","targetMuscles":["diaphragm","respiratory-muscles"],"instructions":["Inhale through nose 2 counts","Purse lips like blowing candle","Exhale slowly 4 counts","Repeat"],"difficulty":"easy"},{"name":"Diaphragmatic Breathing","description":"Belly breathing exercise","duration":"5 minutes","targetMuscles":["diaphragm"],"instructions":["Hand on chest, hand on belly","Breathe so belly rises","Chest stays still","Exhale slowly"],"difficulty":"easy"},{"name":"Arm Raises with Breathing","description":"Coordinated movement and breath","sets":3,"reps":"10","targetMuscles":["shoulders","respiratory-muscles"],"instructions":["Inhale while raising arms","Exhale while lowering","Move 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inhaler available","Monitor oxygen saturation if possible","Stop if severe shortness of breath","Rest as needed - no pushing through"],"warmUp":[{"name":"Breathing Focus","description":"Establish breathing rhythm","duration":"3 minutes","targetMuscles":["respiratory"],"instructions":["Sit comfortably","Practice pursed lip breathing"],"difficulty":"easy"}],"coolDown":[{"name":"Recovery Breathing","description":"Return to baseline","duration":"5 minutes","targetMuscles":["respiratory"],"instructions":["Seated position","Slow deep breaths","Return to normal"],"difficulty":"easy"}]},{"id":"weight-loss-beginner","name":"Beginner Weight Loss Program","category":"cardiovascular","difficulty":"beginner","duration":"30-40 minutes","frequency":"5x per week","targetConditions":["obesity","overweight","metabolic-syndrome","sedentary-lifestyle"],"contraindications":["severe-joint-problems","uncontrolled-cardiac","severe-obesity-bmi-over-45"],"benefits":["Burns 200-300 calories per session","Boosts metabolism","Improves cardiovascular fitness","Reduces body fat","Increases energy levels"],"exercises":[{"name":"Walking","description":"Moderate pace walking","duration":"20-30 minutes","targetMuscles":["legs","cardiovascular"],"instructions":["Maintain brisk pace","Swing arms naturally","Can talk but not sing"],"difficulty":"easy"},{"name":"Bodyweight Squats","description":"Basic lower body exercise","sets":3,"reps":"10-15","targetMuscles":["quadriceps","glutes"],"instructions":["Feet shoulder width","Lower until thighs parallel","Keep chest up"],"difficulty":"moderate"},{"name":"Modified Push-Ups","description":"Wall or knee push-ups","sets":3,"reps":"8-12","targetMuscles":["chest","shoulders","triceps"],"instructions":["Wall version for beginners","Progress to knees","Full range of motion"],"difficulty":"moderate"},{"name":"Standing Crunches","description":"Elbow to knee standing","sets":3,"reps":"12 each side","targetMuscles":["core","obliques"],"instructions":["Lift knee to meet elbow","Alternate sides","Engage core"],"difficulty":"easy"}],"progressionPath":["intermediate-weight-loss","hiit-metabolic","strength-training"],"equipment":["none-bodyweight","comfortable-shoes"],"caloriesBurned":"200-300 kcal","muscleGroups":["full-body"],"modifications":{"easier":["Slower pace","Seated exercises","More rest"],"harder":["Add light weights","Increase duration","Add intervals"]},"safetyNotes":["Start slowly and progress gradually","Stay hydrated","Listen to your body","Combine with nutrition plan"],"warmUp":[{"name":"Light Marching","description":"March in place","duration":"5 minutes","targetMuscles":["full-body"],"instructions":["Lift knees gently","Swing arms"],"difficulty":"easy"}],"coolDown":[{"name":"Static Stretching","description":"Full body stretches","duration":"5 minutes","targetMuscles":["full-body"],"instructions":["Hold stretches 20-30 seconds"],"difficulty":"easy"}]}],"stats":{"exercisePrograms":12,"nutritionPlans":8,"conditionsWithExercise":41,"conditionsWithNutrition":40,"totalExercises":51,"totalMealOptions":34}}