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Create a simple nutrition plan as detailed as you can, including the types of food that you want to increase or decrease and the quantity of water per day.

Follow the recommendations from the international guidelines that you found for your age group.

The main goal is to nourish your body and avoid fad diets.

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Download your PADLET to upload it in CANVAS.

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Download your PADLET to upload it in CANVAS.

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To download this prototype:

1. Click on the icon to share

2. Scroll down

3. Click on "Guardar como PDF" or "Save as PDF"

4. Include your prototype in your full document.

5. Upload it in the activity on Canvas.

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Write the type of physical activity or exercise you want to do, the schedule that fits better to your routine, and if you will use a video, fitness app, or recommendation from a guideline for your age group.

You can also share your favorite playlist to do your training.

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In your prototype, be as detailed as you can, including some of the recommendations of Safe Work SA:

1. Plan and prioritize (setting realistic goals)

2. Sleep well: at least 8 hours, and turn off any electronic devices at least 30 minutes before bed.

3. Healthy eating: include the good habits did you incorporate into your nutrition plan

4. Listening to music for leisure can help you relax and reduce your stress level.

5. Join a club of whatever interests you to build social connections.

6. Try cutting back on cigarettes, alcohol, or drugs. Set realistic goals.

7. Switch off electronics for 10 minutes each day. Try walking, reading, or something else you enjoy.

8. Engage with others. Connect with family and friends. Surround yourself with people that make you happy.

9. Exercise for your mind. Just 10 minutes per day can improve your outlook. Include some of the actions of your physical activity plan.

10. Seek advice and support. Talk to someone you trust if things are getting too much.

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In your prototype, be as detailed as you can, including some of the recommendations of the Sleep Foundation.

Check the recommendations from the following topics: "Set Your Sleep Schedule", "Follow a Nightly Routine", "Cultivate Healthy Daily Habits", and "Optimize Your Bedroom", please visit the following link: https://www.sleepfoundation.org/sleep-hygiene

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Day 1: Upper Body Strength Training

Warm-up: 5-10 minutes of light cardio

Barbell Bench Press: 3 sets of 8-10 reps

Lat Pulldowns: 3 sets of 8-10 reps

Dumbbell Shoulder Press: 3 sets of 10-12 reps

Dumbbell Bicep Curls: 3 sets of 10-12 reps

Tricep Dips: 3 sets of 10-12 reps

Plank: 3 sets, hold for 30-60 seconds

Cool-down: 5-10 minutes of stretching

Day 2: Cardiovascular Exercise

Running, cycling, swimming, or using the elliptical machine.

Duration: Aim for 30-45 minutes of moderate to high-intensity cardio.

Warm-up: 5-10 minutes of light cardio

Main workout: 30-45 minutes of cardio exercise (maintain a pace that challenges you)

Cool-down: 5-10 minutes of stretching

Day 3: Lower Body Strength Training

Warm-up: 5-10 minutes of light cardio

Squats: 3 sets of 8-10 reps

Deadlifts: 3 sets of 8-10 reps

Lunges: 3 sets of 10-12 reps per leg

Glute Bridges: 3 sets of 10-12 reps

Calf Raises: 3 sets of 10-12 reps

Plank: 3 sets, hold for 30-60 seconds

Cool-down: 5-10 minutes of stretching

Day 4: Rest or Active Recovery

Take a day off from intense workouts, or engage in low-impact activities like walking, yoga, or stretching to aid recovery.

Day 5: Full Body Circuit Training

Warm-up: 5-10 minutes of light cardio

Perform the following exercises in a circuit format, moving from one exercise to the next without rest. Complete 3 rounds with minimal rest between exercises:

Push-ups: 10-12 reps

Bodyweight Squats: 12-15 reps

Bent-Over Rows: 10-12 reps

Step-ups: 12-15 reps per leg

Plank: Hold for 30-60 seconds

Jumping Jacks: 15-20 reps

Cool-down: 5-10 minutes of stretching

Day 6: Cardiovascular Exercise

Choose another cardio activity that you enjoy or alternate with the one from Day 2.

Duration: Aim for 30-45 minutes of moderate to high-intensity cardio.

Warm-up: 5-10 minutes of light cardio

Main workout: 30-45 minutes of cardio exercise (maintain a pace that challenges you)

Cool-down: 5-10 minutes of stretching

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I use an app called Corecicle, it helps me to save my work out routines and keep a track.

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Breakfast:

Scrambled eggs (2 whole eggs + 2 egg whites) with spinach and tomatoes.

Whole-grain toast.

Greek yogurt with berries and a drizzle of honey.

Lunch:

Grilled chicken breast salad with mixed greens, cucumber, cherry tomatoes, and vinaigrette dressing.

Quinoa or brown rice on the side.

Snack:

Handful of mixed nuts (almonds, walnuts, cashews).

Fresh fruit (e.g., apple, orange).

Dinner:

Baked salmon fillet with roasted sweet potatoes and steamed broccoli.

Side of mixed greens with olive oil and lemon dressing.

Water:

2 Liter every day

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For the other days of the week, I can change the protein and always try to eat similar in quantity

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1. Set a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock and promotes better sleep quality.

2. Establish a Wind-Down Routine:

Wind down before bed by engaging in relaxing activities. This could include reading a book, taking a warm bath, practicing relaxation exercises, or listening to calming music.

Avoid stimulating activities like intense exercise, engaging in electronic screens (e.g., smartphones, tablets) close to bedtime, or watching thrilling or anxiety-inducing TV shows or movies.

1. Create a Nighttime Ritual:

Engage in a consistent routine before bed that signals to your body it's time to sleep. This could include activities like brushing your teeth, washing your face, and changing into comfortable sleepwear.

Consider incorporating relaxation techniques like deep breathing exercises or gentle stretching.

1. Minimize Exposure to Screens:

Avoid electronic screens for at least an hour before bed. The blue light emitted from these devices can suppress the production of melatonin, a hormone that helps regulate sleep.

1. Avoid Napping Too Close to Bedtime:

If you take daytime naps, try to limit them to early afternoon and avoid napping too close to your bedtime, as this may interfere with falling asleep at night.

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1. Practice Self-Care:

Prioritize self-care activities that nourish your mind, body, and soul. This can include hobbies, spending time in nature, practicing mindfulness or meditation, journaling, or enjoying a favorite hobby or creative outlet.

1. Build and Maintain a Supportive Network:

Cultivate positive relationships with friends, family, and supportive individuals who uplift and encourage you.

1. Manage Stress:

Develop healthy coping strategies to manage stress effectively. Like regular exercise, deep breathing exercises, practicing relaxation techniques, setting boundaries, and time management skills. Consider incorporating stress-reducing activities such as yoga, meditation, or engaging in hobbies that promote relaxation.

1. Seek Help When Needed:

Don't hesitate to seek professional help if you're struggling with your mental health.

1. Maintain a Healthy Lifestyle:

Take care of your physical health by adopting healthy habits. Eat a balanced diet that includes nutritious foods, stay hydrated, get regular exercise, and prioritize sufficient sleep. Physical and mental health are closely interconnected, so taking care of your body can positively impact your mental well-being.

1. Set Realistic Goals:

Set achievable and meaningful goals for yourself. Break larger goals into smaller, manageable steps. Celebrate your progress and achievements along the way, no matter how small.

1. Limit Exposure to Negative Influences:

Be mindful of the media, social media, and negative influences that can impact your mental health.

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1. Education and Awareness:
Learn about the risks and consequences of substance abuse. Understand how drugs and alcohol can affect your physical and mental health, relationships, and life goals.

2. Build a Strong Support System:
Surround yourself with supportive friends, and family members who encourage healthy habits and discourage substance abuse.

3. Learn new Skills:
Learn healthy ways to cope with stress, anxiety, and difficult emotions. Exercise, meditation, hobbies, and seeking help from a counselor or therapist can be beneficial.

4. Avoid Peer Pressure:
Be assertive in saying "no" to peer pressure if someone offers you drugs or alcohol. True friends will respect your decision.

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1. Stay Focused and Alert:
Avoid distractions while driving, operating machinery. This includes avoiding phone use while driving.

2. Follow Safety Guidelines:
Adhere to safety rules and guidelines, whether at home, work, or in public places. This includes wearing seatbelts, helmets, and appropriate safety gear.

3. Limit Alcohol Consumption:
If you consume alcohol, do so responsibly and avoid operating vehicles or machinery.

4. Learn First Aid:
Get trained in basic first aid techniques, so you can provide immediate assistance in case of an accident or emergency.

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1. Environmental Awareness and Education:
Increase public awareness about the importance of environmental health and how individual actions can make a difference.

2. Conservation of Natural Resources:
Encourage responsible consumption of resources like water, energy, and raw materials. Implement conservation measures at home, workplaces, and public spaces to reduce waste and save resources.

3. Be a Responsible Consumer:
Make informed choices by supporting products and companies that prioritize sustainability and environmental responsibility.

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1. Research and Education:
Start by educating yourself about vaccinations, their benefits, risks, and the diseases they protect against. Reliable sources include the World Health Organization (WHO), the Centers for Disease Control and Prevention (CDC), and reputable medical journals.

2. Consult with Healthcare Provider:
Schedule an appointment with your primary healthcare provider to discuss your vaccination needs. They can assess your medical history, current health status, and any potential contraindications to vaccinations.

3. Review Vaccination Schedule:
Based on your age, health condition, occupation, travel plans, and vaccination history, your healthcare provider will recommend a vaccination schedule.