Tebogo Kgomo_Prototype_South Africa by Tebogo Kgomo https://padlet.com/tebogokgomo84_/nhg0ny962ja9caqj en-us 2023-10-06 18:11:32 UTC 2023-10-09 17:04:20 UTC hello@padlet.com https://padlet.net/icons/png/1f4a1.png Physical Activity/Exercise Plan tebogokgomo84_ https://padlet.com/tebogokgomo84_/nhg0ny962ja9caqj/wish/2735981368 • I want to do full body workouts, at least 5 times a week. Approximately 20-30 minutes per day. At around 15:00 would be the most suitable  time. Using a fitness app would make things easier and allow me to track my progress (The app I plan to use is Home Workout).]]> 2023-10-06 18:13:43 UTC https://padlet.com/tebogokgomo84_/nhg0ny962ja9caqj/wish/2735981368 Nutrition prototype tebogokgomo84_ https://padlet.com/tebogokgomo84_/nhg0ny962ja9caqj/wish/2735985831
  • I want to limit the consumption of caffeine, unhealthy fats, products with a lot of sugar, as such can have a negative impact on my health.
  • I want to increase the consumption of water (drink about 8 glasses of water per day), fruits and vegetables. Eating fruits everyday is very important, and it provides one with the necessary vitamins and minerals, as well as vegetables. 
  • Reduce salt added to food during cooking and at table. 
  • Consume lean and fresh proteins like fish and eggs.
    • ]]>     2023-10-06 18:18:09 UTC https://padlet.com/tebogokgomo84_/nhg0ny962ja9caqj/wish/2735985831     Mental Health Plan tebogokgomo84_ https://padlet.com/tebogokgomo84_/nhg0ny962ja9caqj/wish/2735992788
  • Prioritize tasks by making a “to do” list and focus on the important ones first. It helps with being organised and knowing which tasks to do before others. 
  • Talk to friends and family and share my feelings and thoughts. 
  • Seek help when faced with a situation I can’t handle on my own. This helps as you know that there are people there to support you and you know that you are not alone when things get really difficult that you want to give up. 
  • Do physical activity. 
  • Go for a walk to clear my mind.
  • Stay off my phone for at least 30 minutes and spend some time outdoors. 
  • Read a couple of chapters of manga/mahwa/mahua to reduce stress and relax.
  • Draw something from time to time. It’s been a while since I last drew and it helps with stress to some extent. 
  • Eat healthy and live healthy. 
    • ]]>     2023-10-06 18:25:00 UTC https://padlet.com/tebogokgomo84_/nhg0ny962ja9caqj/wish/2735992788     Sleep Hygiene Plan tebogokgomo84_ https://padlet.com/tebogokgomo84_/nhg0ny962ja9caqj/wish/2735999726
  • Get enough sleep of at least 7 hours per 24 hours. It improves productivity and overall quality of life. 
  • Limit bright light. Bright light or blue light from devices such as mobile phones can interfere with one’s sleep or rest, so staying off one’s phone before bed is important.
  •  Eat hours before sleep. Eating right before sleep makes it difficult to fall asleep as the body is still digesting the food.
  •  Have 20 minute naps. More than 20-30 minutes nap time can disrupt sleep schedule. 
  • Wake up at the same time, which is 6:30am, everyday. This is to get my body accustomed to a healthy sleep routine.
    • ]]>     2023-10-06 18:31:47 UTC https://padlet.com/tebogokgomo84_/nhg0ny962ja9caqj/wish/2735999726