Safety guide

Challenge yourself. Respect your limits.

The strongest run is one you can continue safely. Choose actions that fit your present ability and use a substitution whenever the assigned action is not right for you.

The 90 is not medical care. It does not diagnose, treat, cure, or prevent any condition and is not a substitute for advice from a qualified healthcare professional.

Before starting

Set a safe baseline

Choose honestly

Select the difficulty, low-impact options, and physical limitations that reflect your current capacity—not where you think you should be.

Ask first when needed

Talk with a qualified healthcare professional before beginning if you have an injury, medical condition, pregnancy, recent procedure, concerning symptoms, or uncertainty about an activity.

Prepare the environment

Use appropriate space, footwear, hydration, equipment, supervision, and weather precautions. Never perform a challenge while driving or in an unsafe setting.

During a quest

Stop when your body says stop

Stop immediately if you experience pain, chest pressure, severe shortness of breath, dizziness, faintness, confusion, loss of balance, unusual weakness, or any other concerning symptom.

Seek urgent medical help for a possible emergency. In the United States, call 911; elsewhere, contact your local emergency number. The app cannot contact emergency services for you.

Substitutions

Changing the move is not quitting

  1. Use a lower-impact or non-physical alternative when an action conflicts with your limits.
  2. Reduce duration, intensity, repetitions, range of motion, or load as needed.
  3. Follow clinician-provided fluid, nutrition, mobility, or activity limits over any app instruction.
  4. Skip an action if no safe substitution is available.

Your streak, leaderboard, or Party expectations are never more important than safety.

Everyday judgment

Use the same caution off the workout mat

Food and hydration

Do not disregard allergies, medication interactions, clinician-set fluid limits, disordered-eating concerns, or other nutrition guidance.

Sleep and mental wellbeing

Do not use a challenge to replace professional mental-health support or to ignore severe distress, crisis, or persistent sleep problems.

Privacy and Party pressure

Share only what you choose. Do not pressure another member to reveal health, belief, location, or personal information or to complete an unsafe challenge.

Report a safety concern

If a quest appears unsafe, inappropriate, or inconsistent with your selected limitations, stop the activity and email support@the90app.com with the quest title, run day, difficulty, and a description of the issue. Do not include private medical records.