Hello good afternoon everyone, my name is Kiara, today I am going

to talk about healthy habits vs unhealthy habits.

About my experience. Before the pandemic I didn’t use to have
healthy habits.

 For example, I didn’t use to respect timetable meals, I didn’t use to

sleep very well but actually I’m making timetables to improve my
health.

Next I am going to tell you some advices that you can do to improve
your health.
Something you should and shouldn’t do.
You should wake up early every morning.

If we get up early it helps us organize our wake and sleep rhythms.

Si nos levantamos temprano nos ayuda a organizar nuestros ritmos de
vigilia y sueño.

If you sleep late, you won't have much energy during the day.  

Follow healthy sleep patterns the quality of our sleep largely

influences our mood energy and bodily responses once we wake up
make it a habit to sleep early at the same time each day for 7-8
hours to get the most of your sleep.
Seguir patrones de sueño saludable La calidad de nuestro sueño
influye en gran medida en nuestra energía del estado de ánimo y las
respuestas corporales una vez que nos despertamos hacen un hábito
de dormir temprano a la misma hora cada día durante 7-8 horas para
obtener el máximo de su sueño.

You should eat a healthy breakfast. For example: fruit with oatmeal.

Also this helps you have a good breakfast.

Starting your day with healthy eating is a good habit to have and
forms a crucial part of your life. You can wake up early to fix yourself
a meal so you don’t break down during the day.
Comenzar el día con una alimentación saludable es un buen hábito y
forma una parte crucial de su vida. Puede levantarse temprano para
arreglarse una comida para no descomponerse durante el día.
For lunch, you should add some water in your meals.

Your diet should consist of proteins, carbohydrates and plenty of

fruit and vegetables.

Encourage yourself to eat healthier by committing to eating just one

additional vegetable a day.
Anímate a comer más sano comprometiéndote a comer solo un
vegetal adicional al día.

You shouldn’t eat junk food or big meals in the evening.

It can be an opportunity to do exercise.

Exercise is necessary for keeping your body active and keeping your
weight under control even without dieting no excuse for not getting
active just a 20 minutes per day are enough to keep your body fit and
active.
El ejercicio es necesario para mantener su cuerpo activo y mantener
su peso bajo control incluso sin hacer dieta no es excusa para no
conseguir activo apenas 20 minutos por día son suficientes para
mantener su cuerpo en forma y activo.
You should drink water during the day.

Drinking water is important to stay hydrated.

Set out a water bottle or a glass of water next to your coffee

machine so that in the mornings, before you take a sip of anything
else, you’ll drink a glass of water. Before your day has even started
you've accomplished something healthy for your body.
You shouldn’t drink too many sugary drinks.

You shouldn’t drink a lot of alcohol because it can be dangerous for

your kidney.

You should meditate in the morning or evening.

I recommend mindful meditation. This practice helps you to place

yourself in the present moment. Consequently, it enables you to be
mindful of challenging situations during the day. Different stressors
may trigger as you go through the day; meditation helps you to
remain calm before taking on the challenges. 

Whether you want to find motivation to exercise, feel more confident

at work or be happier in general, cultivating a positive relationship
with yourself is the first step in getting there.
Recomiendo la meditación consciente. Esta práctica le ayuda a
ponerse en el momento presente. En consecuencia, le permite ser
consciente de situaciones difíciles durante el día.
Diferentes factores estresantes pueden activarse a medida que pasa
el día; la meditación le ayuda a permanecer en calma antes de
enfrentarse a los desafíos.

Si usted desea encontrar la motivación para ejercitar, sentirse más

confidente en el trabajo o ser más feliz en general, cultivar una
relación positiva con se es el primer paso en conseguir allí.
You should plan vacations with your family or friends.

Taking vacations helps you disconnect from your activities and

forget about stress.