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Based on the World Health Organization's (2020) "WHO GUIDELINES ON PHYSICAL ACTIVITY AND SEDENTARY BEHAVIOR",

I will walk around the block (or wherever I'm located), or on the treadmill, three days a week for the next month, slowly transitioning into a jog or run, to reach the 225 weekly minutes needed to attain my goals regarding psychical activity, which I will track via pictures and my Apple Watch.

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Based on Centers for Disease Control and Prevention (CDC) (2023),

I will prepare my comfort meals from scratch biweekly, with more nourishing ingredients and less high-fat percentages than the original ones in order to maintain a more balanced diet and consider them healthier meal options, perhaps even ones that are high in protein, vegan, or not-meat, that will hopefully help me with my gastrointestinal issues and will be based off of my personal MyPlate design according to my age, weight and dietary needs.

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Given SafeWork SA's (2019) recommendations,

I will go out with my sister every week till the end of summer, either to see a movie or get some coffee, which will help me relax, shut off my mind, and spend time with someone I love, logging it through my calendar app so I don't forget, and expressing my thoughts and feelings about how it contributed to my mental health in my journal, after practicing some deep breathing exercises for anxiety, such as the 4-7-8, or other meditation techniques.

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Centers for Disease Control and Prevention (CDC) (2024) suggests that,

I will limit my caffeine intake to two cups up to the afternoon to maintain healthy sleeping patters during the summer, reaching the required hours for my age group (7 or more hours), and setting reminders on my phone in case I forget, as well as alarms concerning when I should be getting up (9 or 9 30 am), and going to sleep (12 pm at the latest, 11 at the earliest), using a sleeping mask in order to promote an easier state of relaxation to go to bed, as well as to avoid sunlight waking me up at an earlier hour than the one established, since it gets through my blinds.

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The view in one of my walks @Arboleda.

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Coffee plans for tomorrow.

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Thirty minute walk on the treadmill.

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Movie date!

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My sister and I went out to the bay at Louie's to dine for this week's date.

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Thirty-five minute walk on the beach!

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This week, since we are on vacation, my sister and I took a walk on the beach and talked instead of going out to the movies!

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A reflexion about my day!

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On our way to a family dinner!

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As a person with anxiety, sometimes being stuck around the house all day can be overwhelming with just my thoughts, so getting the chance to talk to my sister about her life and mine has been really enjoyable and has made me appreciate her even more.

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A forty seven minute walk and jog @Arboleda.

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I've been enjoying a combination of journaling, breathing and praying, and I've noticed how relaxed I go to bed!

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Since I'm at the beach, I have been walking for a little more than an hour to soak some vitamin D and clear my mind while listening to my favorite tunes.

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A quick 25 minute walk @SouthPadreIsland!

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Walk around the shore and the South Padre Island Boulevard!

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Thai food but with make it homemade!

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Early coffee run @Montecoyote.

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Morning coffee date.

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Caffeine buzz to run errands.

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@Barnes and Nobles for an early coffee run.

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Crumble cookie dupe!

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Since arriving to South Padre's Island, I have been enjoying morning coffee runs at a lovely new local.

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Since I love breakfast food, I decided to have a go at it, and transform my favorite meals into healthy options.

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Since I had homework to do I almost gave in and purchased a coffee at 3 pm, but decided instead to go for some tea that will relax and soothe me.

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Italian but healthy mixed with some Coca- Cola (another guilty pleasure)!

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A.M. Coffee plus some homework to kick off the day!

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Enmolada's for dinner!

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A.M. Coffee run at Karma Cafe!

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Portobello hamburgers! With sweet potato fries!

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I have noticed significant changes on how light and not bloated I have been feeling thanks to said culinary changes and my not binging on fast food but rather eating this alternatives moderately.

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My legs have definitely gotten sore in a good way, and I have been really enjoying the vitamin D provided by the sun in said walks.

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I have noticed not only my sleeping schedule to be a bit more regulated, but also how the trembling in my hands and the overall nervous state I'm constantly in has been heavily reduced.

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Since I've been on vacation, my sleep schedule hasn't been the best, but at least when I do go to sleep, caffeine hasn't been an impediment for a good night's rest!

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After several walks, I must say I feel very at peace and in sync with my body and thoughts! Will definitely keep it up!

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World Health Organization. (2020). WHO GUIDELINES ON PHYSICAL ACTIVITY AND SEDENTARY BEHAVIOR. World Health Organization. https://iris.who.int/bitstream/handle/10665/336656/9789240015128-eng.pdf?sequence=1**

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Although cooking can be tiring, I've felt less bloated and full and, even, with a lot more energy!

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Based on my age, weight, height, movement and gender!!

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From the am to the pm.

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Centers for Disease Control and Prevention (CDC).(2023). Tips for Healthy Eating for a Healthy Weight. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/healthy-weight-growth/healthy-eating/#cdc_healthy_habits_resources-resources**

U.S. Department of Agriculture. (n.d.). My Plate Plan. U.S. Department of Agriculture. https://www.myplate.gov/myplate-plan

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The MyPlate Plan* shows your food group targets - what and how much to eat within your calorie allowance.

Your food plan is personalized, based on your:

To get started, click on the "Start" button. You can also find out your MyPlate Plan in Spanish.

Get the MyPlate Plan widget to post or share on your blog or website!
Get the Widget

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The MyPlate Plan* shows your food group targets - what and how much to eat within your calorie allowance. Your food plan is personalized, based on your: To get started, click on the "Start" button. You can also find out your MyPlate Plan in Spanish.

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Centers for Disease Control and Prevention (CDC).(2024). About Sleep. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/sleep/about/index.html

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Good sleep is essential for our health and emotional well-being.

Getting enough sleep and good sleep quality are essential for healthy sleep.

The amount of sleep you need changes as you age.

Talk to your healthcare provider if you have problems sleeping.

Getting enough sleep

The daily recommended hours of sleep you need changes as you age.

Health benefits of sleep

Getting enough sleep can help you:

Get sick less often.

Stay at a healthy weight.

Reduce stress and improve your mood.

Improve your heart health and metabolism.

Lower your risk of chronic conditions like:

Type 2 diabetes.

Heart disease.

High blood pressure.

Stroke.

Lessen the risk of motor vehicle crashes and related injury or death.

Improve your attention and memory for better perform daily activities.

What to do

Better sleep habits can help you get a good night's sleep. Habits that can improve your sleep include:

Going to bed and getting up at the same time every day.

Keeping your bedroom quiet, relaxing, and at a cool temperature.

Turning off electronic devices at least 30 minutes before bedtime.

Avoiding large meals and alcohol before bedtime.

Avoiding caffeine in the afternoon or evening.

Exercising regularly and maintaining a healthy diet.

Sleep quality

Quality sleep means you are getting uninterrupted and refreshing sleep. Getting quality sleep is not just about how many hours you sleep, but how well you sleep.

Signs of poor sleep quality include:

Trouble falling asleep.

Repeatedly waking up during the night.

Feeling sleepy or tired even after getting enough sleep.

Sleep disorders

Some people may have health conditions that prevent them from getting enough quality sleep, no matter how hard they try. These conditions are called sleep disorders.

Common sleep disorders

Common sleep disorders include:

Management

Talk to your healthcare provider if you regularly have problems sleeping or notice signs or symptoms of common sleep disorders.

Your provider can run tests, including sleep studies, to tell if you have a sleep disorder.

Keeping a sleep diary

Your provider may have you keep a diary of your sleep habits to better understand what's going on.

Your sleep diary should include when you:

Go to bed.

Wake up during the night.

Wake up in the morning.

Take naps.

Exercise.

Drink alcohol or caffeinated drinks.

Take medications.

What CDC is doing

CDC monitors national and state trends on not getting enough sleep among:

CDC's PLACES has local estimates on adults not getting enough sleep.

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General information and recommendations about sleep and sleep health.

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About my day with my sister after doing the breathing exercises!

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Fletcher, J. (2023). How to use 4-7-8 for anxiety. Medical News Today. https://www.medicalnewstoday.com/articles/324417#:~:text=The%204%2D7%2D8%20breathing,the%20practice%20of%20breath%20regulation

SafeWork SA. (2019). Top 10 tips to maintain your mental health [Youtube Video]. SafeWork SA. https://youtu.be/-OAjfrhuwRk?si=AAGMwlKCcb0GDRCF**

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The 4-7-8 breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.

This breathing pattern aims to reduce anxiety or help people get to sleep. It is a form of pranayama, which is the practice of breath regulation. Pranayama is common in yoga.

Some proponents claim that the method helps people get to sleep in 1 minute.

There is limited scientific research to support this method, but there is a lot of anecdotal evidence to suggest that this type of deep, rhythmic breathing is relaxing and may help ease people into sleep.

This article discusses how to perform this breathing technique, why it might work, and apps that could help.

The 4-7-8 breathing technique requires a person to focus on taking long, deep breaths in and out. Rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation.

Deep, rhythmic breathing may have multiple benefits, including:

Before starting the breathing pattern, adopt a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth.

To use the 4-7-8 technique, focus on the following breathing pattern:

emptying the lungs of air

breathing in quietly through the nose for 4 seconds

holding the breath for a count of 7 seconds

exhaling forcefully through the mouth, pursing the lips, and making a "whoosh" sound for 8 seconds

repeating the cycle up to 4 times

A person may feel lightheaded after doing this for the first few times. Therefore, it is advisable to try this technique when sitting or lying down to prevent dizziness or falls.

The total number of seconds that the pattern lasts is less important than keeping the ratio. A person who cannot hold their breath for long enough may try a shorter pattern instead, such as:

breathing in through the nose for 2 seconds

holding the breath for a count of 3.5 seconds

exhaling through the mouth for 4 seconds

As long as a person maintains the correct ratio, they may notice benefits after several days or weeks of doing 4-7-8 breathing consistently one to two times a day.

There is limited clinical research to support these claims about 4-7-8 breathing or other breathing techniques. Evidence is limited to anecdotal reports from satisfied users.

There is some evidence to suggest that deep breathing techniques positively affect a person's anxiety and stress levels.

Evidence regarding the benefit of deep breathing techniques in clinical practice is often low quality, and support for the practice is typically anecdotal.

However, a 2020 review found limited evidence deep breathing techniques may help in the following ways:

improving heart and lung function

reducing blood pressure

improving quality of life in chronic disorders

reducing the frequency and severity of migraine attacks

There is an association between certain breathing techniques, such as 4-7-8 breathing, and other relaxation techniques. Some people couple this breathing with the following practices:

The most common uses of 4-7-8 breathing are for reducing stress and anxiety. With frequent use, it reportedly becomes more effective in helping a person manage their stress levels.

This improvement is in contrast to antianxiety drugs, which tend to lose some of their effectiveness over time as the body adjusts to them.

Which meditation apps are available?

People interested in trying breathing techniques but unsure of their ability to self-regulate may wish to use an app to help them. People can find apps for various devices in the Apple and Google Play stores.
Discover the 7 best sleep meditation apps for 2023.
The 4-7-8 breathing pattern and other breathing techniques may offer many potential health benefits, such as reducing anxiety and helping a person fall asleep faster.

The only reported side effect is lightheadedness. If a person experiences this, they should either stop using the technique or modify the length of their breaths.

Interested mobile users can also try apps to remind them to use the technique throughout the day and help them pace their breathing.

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4-7-8 breathing: How it works, benefits, and uses

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The 4-7-8 breathing technique, or relaxation breath, is a method for reducing anxiety and promoting sleep.