My stellar padlet by María Fernanda Flores Muro https://padlet.com/a016409031/bypjigfuq4xyvyyd en-us 2023-04-21 18:18:55 UTC 2023-05-29 21:54:15 UTC hello@padlet.com a016409031 https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2563558221 1. I will do crossfit 5 times a week two hours each day. This way I will comply with the hours recommended by the WHO for young people and I will include cardiovascular and resistance exercises

2. If I don't have time to train the planned hours, make the most of the time available and train in that time.

3. Rest two days a week from intense exercise to rest my muscles and avoid injury.

4. I will eat correctly and balanced in order to have energy

5. I will plan my time and do my homework in advance to have the time to exercise

6. I will seek support with friends to motivate and exercise

SOURCES
WHO. (2022, October 5). Physical activity. Who.int; World Health Organization: WHO. https://www.who.int/news-room/fact-sheets/detail/physical-activity
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  • Type of diet: plant-based
  • Number of meals per day: 3 
  • Breakfast: 8 am
  • Lunch: 3 pm
  • Dinner: 8 pm
  • Snacks: 1
  • Amount of water per day: 2L


    • ]]>     2023-04-21 19:15:33 UTC https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2563588588     a016409031 https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2563594653 This scheme is a guide to facilitate my diet, however I will always listen to my body and eat what it asks me

    ]]>     2023-04-21 19:23:02 UTC https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2563594653     a016409031 https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2563597141 RESOURCES
    WHO. (2019, October 11). Nutrition. Who.int; World Health Organization: WHO. https://www.who.int/health-topics/nutrition#tab=tab_1
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    ]]>     2023-04-21 19:26:00 UTC https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2563597141     a016409031 https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2563622156 1. I will regularly practice the sport I like, crossfit, to relax and de-stress.

    2. I will try to sleep 8 hours and have a fixed schedule to fall asleep and wake up. Go to sleep: 11p.m., wake up: 7a.m.

    3. I will take breaks between classes to relax, listening to music or walking around the gardens

    4. I will eat in a balanced and healthy way, listening to my body and what it needs

    5. I will spend quality time with friends and family

    6. I will go to my appointments with the psychologist to talk about my problems and feelings

    7. Being in contact with nature gives me a lot of calm, so I will try to go every week to a forest or city park.]]>     2023-04-21 20:06:55 UTC https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2563622156     a016409031 https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2563623117 RESOURCES
    WHO. (2020, September 28). New WHO guidelines on promoting mental health among adolescents. Who.int; World Health Organization: WHO. https://www.who.int/news/item/28-09-2020-new-who-guidelines-on-promoting-mental-health-among-adolescents
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    ]]>     2023-04-21 20:08:53 UTC https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2563623117     a016409031 https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2563626088
  • Sleep schedule
    • Time to go to bed: 11:00 pm
    Time to wake up: 7:00 am
    This schedule is a recommendation, however during the week there may be modifications due to my homework or other activities. I will be flexible and kind to myself.
    • Nightly Routine
    Putting on my pajamas
    Brush my teeths 
    Read a book (15min before my bed time)
    Unplug from electronics.
    • Healthy daily habits
    Exercise every weekday at least 1 hour
    Cut down on caffeine in the afternoon and evening
    Don’t dine late
    Don´t smoke
    Do my homework on my desk to restrict in-bed activity
    • Optimize my bedroom
    Have a comfortable mattress and pillow
    Block out light using heavy curtains 
    Try calming scents

    ]]>     2023-04-21 20:14:45 UTC https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2563626088     a016409031 https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2563628980 RESOURCES
    What Is Sleep Hygiene? | Sleep Foundation. (2009, April 17). Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene
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    ]]>     2023-04-21 20:20:28 UTC https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2563628980     a016409031 https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2570662492 Immunization is a global health and development success story, saving millions of lives every year. Vaccines reduce risks of getting a disease by working with your body’s natural defenses to build protection. When you get a vaccine, your immune system responds (WHO Recommendations for Routine Immunization - Summary Tables, 2023).

    Strategies:
    1. Consult my doctor regularly: we normally think that most vaccines are given in childhood, however there are still vaccines in adolescence and adulthood.

    2. Follow vaccination guidelines: to take care of ourselves and our community it is very important to follow the recommendations and guidelines of health professionals regarding immunization and vaccination

    3. Keep a vaccination record

    WHO recommendations for routine immunization - summary tables. (2023). Who.int. https://www.who.int/teams/immunization-vaccines-and-biologicals/policies/who-recommendations-for-routine-immunization---summary-tables
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    ]]>     2023-04-27 16:40:18 UTC https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2570662492     a016409031 https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2572384755 1.  Demand concrete actions from the authorities to combat climate change and enviromental protection: attend marches of environmental groups to demand better actions and protection of the environment from the government

    2. Attending green talks: talking with other young people about environmental anxiety and what we can do about it can generate a lot of calm and a sense of belonging and support

    3. Prioritize going to green spaces: when making plans with friends choose, when you can, the green spaces

    4. Do carpool or use public transport when needed]]>     2023-04-29 04:20:27 UTC https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2572384755     a016409031 https://padlet.com/a016409031/bypjigfuq4xyvyyd/wish/2579645629
  • When partying always have an assigned driver and never drive my car if I know I will drink even a little alcohol
  • I will not get in a car if the driver is under the influence of alcohol or any drugs.
  • Knowing my limits when drinking alcohol and respecting them
  • Always be informed about the dangers and uses of substances
  • I won´t drive if I am feeling tired.
  • Talk to my parents or an expert in the field of substance abuse to inform me and solve my doubts

    • RESOURCES
    on, I. (2023, April 20). NIDA.NIH.GOV | National Institute on Drug Abuse (NIDA). National Institute on Drug Abuse. https://nida.nih.gov/

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