PUCMM
1. Balanced Moderate Sugar and Fat Intake: Reduce
Diet refined sugar and saturated fat in your diet
English Class to prevent disease and improve your
Keys to eat energy.
¡Transform better
Eat Colorful: Fill your plate with a variety
of colors and textures. Fruits and
your life, vegetables provide vitamins and
antioxidants essential for health.
Control Portion Size: Use smaller plates
and eat slowly, enjoying each bite to avoid
live overeating.
healthy! Healthy Proteins: Choose high-quality
proteins, such as fish rich in omega-3, lean
meats, eggs and legumes. These help keep
7:00 p.m.
Pause and snack
Recommendations and tips your muscles and tissues strong.
to improve your lifestyle
Eat slowly
Diet is essential to
Hydrate Constantly: Drink 8 to 10 glasses
of water a day. You can also include
take care of health
infusions, unsweetened tea and fruits with
high water content. Improving the
diet depends on us
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Laura Zapata
2. Regular Exercise 3. Mental Health and
Stay Wellbeing
Creation of Motivated The mind
Stay Active Throughout the Day: Get up
strategic plan every hour if you work sitting down, take
matters too
short walks and take the stairs instead of
Creating an effective exercise plan involves This plan includes daily and weekly
the elevator whenever you can.
taking into account your goals, fitness level, activities that will help you reduce stress,
and personal preferences. Here's a guide improve your mood and improve
to designing a basic, balanced exercise plan emotional balance.
Add movement Establish a
Balance and Flexibility Exercises:
to your day Incorporate stretching and balance Positive Routine
exercises to improve posture and reduce
Find Your Ideal Activity: Whether it's the risk of injury. Mindfulness Practices: Spend at least 10
yoga, swimming, cycling, dancing or minutes a day meditating or doing deep
strength training, find an activity you breathing exercises. This can reduce stress
enjoy to stay motivated. and improve concentration.
Assess Your Fitness
30 Minutes a Day, 5 Days a Week: Do Level Get a Good Night's Sleep: Establish a sleep
cardiovascular exercise and strength routine; try to go to sleep and wake up at
training. Even low-intensity activities, such
as walking or stretching, are beneficial.
Choose the Types of the same time. Avoid screens at least 30
minutes before bedtime.
Exercise that Help
You
Listen to Your Body
4. Medical Checkups and
Find Moments of Prevention Rest and Self-
Balance And my body? Care
Time for Hobbies: Doing activities you Oral Hygiene Care: Brush your teeth after
A complete and simple plan to take care of
enjoy like reading, painting, or playing every meal and visit the dentist every 6
your body, focused on physical activity,
sports eases the mind and encourages months.
nutrition, rest and self-care. This plan will
creativity.
help you stay in good shape, improve your
well-being and feel energized.
To Strengthen
Social Connections: Spend quality time Body Care Take Care of Your Skin: Use sunscreen,
with friends and family, and participate especially on exposed areas, and
in groups or activities that promote Annual Preventive Checkups: Get blood maintain a daily cleaning and
mutual support. tests, blood pressure checks, and weight moisturizing routine
and fitness checks.
Take Time for Your Quality Time
Hobbies Vaccines and Prevention: Make sure you Outdoors
are up to date with your vaccinations and
follow public health recommendations.
Create Spaces for Digital
Wellbeing and Disconnection
Creativity End the Day with
Peace of Mind
5. Useful Resources and Health and Fitness App:
Links
Extra Help
Some tips to
"The first
finish
Wellness Centers:
step toward
Wellness Centers:
Centro SD Wellness
a healthy
life starts
with you.
Nutritional Advisory Services:
Social Media: Make small
changes
every day
Website for Resources:
and
transform
your life."
