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Prototype Path to Health and Wellbeing in the Environment

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Prototype Path to Health and Wellbeing in the Environment

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According to the Mexican government, it is a good strategy to save water by using the water remaining from the shower by watering the plants (Secretaria de Salud, 2024b). This would be done at night.

SMART Goals:

I will water the plants at my garden using the water remaining from each of my showers, 3 days a week for the next 4 weeks.

I will not take showers longer than 5 minutes for every day of the week for the next 5 months.

I will take a deep breathe outside at my house's terrace for 10 minutes every day for the next 5 months to relax myself.

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Prototype Path to Prevent Substance Abuse and Accident Prevention

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Prototype Path to Prevent Substance Abuse and Accident Prevention

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It is better to avoid hanging out with people who may offer you any amount of drugs so the chances of getting into them are lower (Secretaría de Educación Pública, n.d.).

SMART Goals:

Read about how to detect someone who may offer you drugs on articles provided by google academics for 2 hours each week for the next 4 weeks.

Not drink alcohol at least 8 hours before driving every day of the week for all my life.

Avoid the consumption of any type of drug every day of the week for all my life.

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It is better to have in your possession the vaccination card. In this case, the one offered by the Mexican government for people between 20 to 59 years (Secretaria de Salud, n.d.). I'll be turning 20 next month.

SMART Goals:

I will check my vaccine card (10 to 19 years) this week.

I will put my influenza vaccine next week at the Farmacias del Ahorro near my house.

I will get my vaccine card (20 to 59 years) next month when I turn 20.

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Prototype Path to Physical Activity Wellness

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Prototype Path to Physical Activity Wellness

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I used to do only gym for like 3 days a week or only 270 minutes per week, but according to the WHO (2021), we need to do preferably exercise for at least 300 minutes a week.

I'll be going to the gym for an hour and a half, 5 times a week. I'll be doing leg and gluteus on Mondays, shoulders on Tuesdays, chest on Wednesdays, biceps and triceps on Thursdays and back and abdomen on Fridays. I'll be doing exercise in 6 machines every day exercising the body part in question. Every single days at the gym I'll be doing cardio at the end of the routine for around 15 minutes in the treadmill, the next day at the Stairclimber, and the next day at the eliptical machine, and so repeat the cycle again. I'll go on the mornings from 10:00 to 11:30 a.m.

The other 2 days of the week I'll be going for a walk around my neighborhood, jogging all over for one hour. I'll be doing it from 9:00 to 10:00 a.m.

I don't plan on using any fitness app or video related for my routines.

SMART Goals:

I will run around the neighborhood for one hour, two times a week to increase my physical condition for the next four weeks.

I will go to the gym near my house five times a week for one hour and half each day to strength my body's muscles for the next four weeks.

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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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I'll be following the Mediterranean Diet, a plants-based food and healthy fats diet. It will help me lower my chances of getting the metabolic syndrome and cancer, getting a healthy and balanced gut microbiota, and hanging onto healthy blood pressure, cholesterol, and glucose levels (Cleveland Clinic, 2023).

SMART Goals

I will eat a fruit or vegetable daily at every meal, during the next 8 weeks.

I will limit my consumption of red meat for only once a week for the next 4 weeks.

I will limit in my meals the consumption of dairy to only once in a day for the next 4 weeks.

I will include in my meals at least once a day any kind of seafood and legumes for the next 8 weeks.

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It is important to limit the consumption of alcohol and coffee to ensure a better mental health (NIMH, 2024).

SMART Goals:

I will limit the consumption of coffee to only one cup per day for the next 5 months.

I will limit the consumption of alcohol to only one beer each two weeks for the next 5 months.

I will meditate 10 minutes daily before going to sleep to get better sleep and relaxation for the next 5 months.

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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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Having a sleep schedule is important to maintain a good hygiene sleep (Secretaría de Salud, 2024a).

SMART Goals:

I will sleep from 0:00 to 8:00 every single day for the next 3 weeks.

I will avoid using my cellphone 30 minutes before going to sleep for the next 5 months.

I won't take a nap during the day in any day for the next 3 weeks.

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Tracking your Health and Wellbeing in the Environment

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Tracking your Health and Wellbeing in the Environment

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Log your current and new habits related to Health and Wellbeing in the Environment Pillar. ☑️

(Jan 18: Watered the plants with the accumulated water from my showers.)

(Jan 20: Watered the plants with the accumulated water from my showers.)

Feel free to include images, links to web pages, videos, or recommendations that support your routine.

(I'll be using recycled water to water the plants at my garden. Pretty important to keep them healthy since they provide us oxygen).

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Tracking your Substance Abuse and Accident Prevention Pillar

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Tracking your Substance Abuse and Accident Prevention Pillar

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Log your current and new habits related to substance abuse and accident prevention. ☑️

(Jan 17: 0% Alcohol, 0% Tobacco, 0% Drugs.)

(Jan 18: 0% Alcohol, 0% Tobacco, 0% Drugs.)

(Jan 19: 0% Alcohol, 0% Tobacco, 0% Drugs.)

(Jan 20: 0% Alcohol, 0% Tobacco, 0% Drugs.)

Feel free to include images, links to music, videos, or recommendations that support your routine.

(Avoid drugs and tobacco at any costs and limit the use of alcohol to only a few ocassions).

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Log your current and new habits related to the immunization pillar. ☑️

(Jan 18: Checked information about the influenza vaccine.)

Feel free to include images, links to web pages, videos, or recommendations that support your routine.

(I'll be using the "Cartilla Nacional de Salud" recommendations for my safety).

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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. ☑️

Favorite dishes of my healthy days:

(Jan 17: fruit salad)

(Jan 18: lentils soup)

(Jan 19: potatoes with scrambled eggs)

(Jan 20: grilled fish)

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

(It is very well recommended the mediterranean diet internationaly)

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

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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.

(Jan 17: I feel exhausted)

(Jan 18: I feel calmed)

(Jan 19: I feel motivated)

(Jan 20: I feel inspired)

(I listen to My Way from the Il Divo version to feel better).

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

(Jan 16: Went to sleep at 11:30 p.m.)

(Jan 17: Went to sleep at 12:20 a.m.)

(Jan 18: Went to sleep at 11:05 p.m.)

(Jan 19: Went to sleep at 11:15 p.m.)

Feel free to include images, links to music, videos, or recommendations that support your daily routine.

(I may listen to calm music before sleeping: https://www.youtube.com/watch?v=CnHGab2JMYw )

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Música Para Dormir Profundamente En Menos De 5 Minutos; Musica Relajante Para Dormir #8

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Log the physical activity or exercise you do.

(Jan 17th: Went to do biceps and triceps to the gym. For cardio I did eliptical machine.)

(Jan 18: Went for my jogging around the neighborhood)

(Jan 19: Went for my jogging around the neighborhood)

(Jan 20: Went to do shoulders to the gym. For cardio I did treadmill.)

Add photos of your app or after your workout routine.

(I don't use any workout apps).

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

(I just listen to the songs I got in my iTunes randomly, I don't follow a list nor have a specific playlist for working out).

Include images of your training for your motivation. ☑️

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Fruit breakfast. Bananas always put a smile on my face.