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To download your prototype:

1. Click on the icon to share.

2. Scroll down.

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

4. Include your prototype in your full document.

5. Upload it in the activity on Canvas.

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Instructions

1. Click on engrane button.

2. Click on “clone” this template.

3. Change the title with you full name and your student ID.

4. Fill out your clone with your information.

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Prototype Path to Physical Activity Wellness

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Prototype Path to Physical Activity Wellness

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Write down the physical activity plan 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.

Rember to write your goal following the SMART Methodology:

Specific (S)

Measurable (M)

Attainable (A)

Relevant (R)

Timely (T)

Example: "I will run in the park near my house three times a week for the next two weeks to increase my physical activity."

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Tracking your Complete and Balanced Nutrition Pillar

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Tracking your Complete and Balanced Nutrition Pillar

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Log the food that you like and how it makes you feel.

Add images, photos, music, gifs, or whatever you like that motivates you to eat healthy.

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

Remember: the main goal is to nourish your body and avoid fad diets.

Rember to write your goal following the SMART Methodology:

Specific (S)

Measurable (M)

Attainable (A)

Relevant (R)

Timely (T)

Example: "I will eat one fruit or vegetable to increase my daily intake of fiber as an afternoon snack for the next two weeks".

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Log your feelings and thoughts at the end of the day.

Include some images with your loved ones or a link to the music or video that helps you feel better every day.

Rember to write your goal following the SMART Methodology:

Specific (S)

Measurable (M)

Attainable (A)

Relevant (R)

Timely (T)

Example: "I will meditate 5 minutes daily before sleep for the next two weeks to peace my mind."

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Log your current and new habits related to sleep hygiene here.

Include images or links to music, videos, or recommendations that help you daily.

Rember to write your goal following the SMART Methodology:

Specific (S)

Measurable (M)

Attainable (A)

Relevant (R)

Timely (T)

Example: "I will switch off my cell phone 30 minutes before starting my bedtime routine to improve my sleep."

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Log the physical activity or exercise you do.

Add photos of your app or after your workout routine.

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

Include images of your training for your motivation.

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Prototype Path to Complete and Balanced Nutrition

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Prototype Path to Complete and Balanced Nutrition

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Write down the goals you are pursuing on this pillar. Avoid trendy diets and focus on recommendations that prioritize your health. Follow advice from reputable health organizations or a personalized healthcare provider.

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Write down the goals you are pursuing on this pillar.

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Prototype Path to a Better Sleep Hygiene

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Prototype Path to a Better Sleep Hygiene

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Write down the goals you are pursuing on this pillar. 

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Specific: I will run in my neighborhood

Measurable: I will run four times a week

Attainable: I will start with 30 minutes per run and gradually increase the duration

Relevant: This will help improve my health and fitness

Timely: I will track my progress every week

I will run in my neighborhood four times a week for the next month to increase my physical activity. Its going to be on mondays, wednesdays, thursday and fridays on 7am and I will use "Health" apple app.

Record each run in the app and take photos of my route

I will create a weekly summary and to monitor my progress

Daily Track

Running / Walking / Exercise

Duration

Photo

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Specific: I will eat one fruit or vegetable in the afternoon

Measurable: I will do this every day for the next month

Attainable: I will buy a variety of fruits and vegetables

Relevant: This will help increase my daily intake of fiber and vitamins

Timely: I will track my intake daily and after one month

I will eat one fruit or vegetable in the afternoon every day for the next month, the time is going to be at 4pm and use a food app to track my intake, I will take pictures and record in my app.

Daily Track

Snaack / Meal

Photo

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Specific: I will meditate for 5 minutes daily before sleep

Measurable: I will meditate every night for the next month

Attainable: I will use meditation app to guide my sessions

Relevant: This will help reduce stress

Timely: I will track meditation sessions

I will meditate for 5 minutes daily before sleep and use "calm" app, it is going to be at 10pm. Create playlist and books to improve my mood, and record feelings in a journal

Daily Track

Activity

Duration

Feeling

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Specific: I will turn off my phone and mac 30 minutes before sleep

Measurable: I will do this every night for the next month

Attainable: I will set a reminder on my phone to turn it off

Relevant: This will help to better my sleep quality

Timely: I will track my sleep quality every day for one month

I will turn off my electronics 30 minutes before sleep for the next month, I will use a dream / sleep journal to monitor my sleep

Daily Track

Sleep time

Wake time

Sleep quality

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Instituto Tecnológico de Monterrey

Personal Health and Wellness (Gpo 801), Summer, 2024

Activity:

Design Thinking: Step 4 | Prototype

Student:

Gonzalo Bernabe Barragan Negron | A01174016

Teacher:

Head Professor: María Luisa Ballí Marroquín, Raquel Solís Peña

Tutor Professor: Mariela Martínez Dávila

Sunday 7 de July del 2024

Campus: Monterrey, Nuevo León.