“To see health benefits, it is important to engage in active physical exercise, that is, aerobic exercise. It should always be tailored to a person’s age and situation, but it’s important to walk at least 10,000 steps a day, which is the recommendation of European and North American Medical Associations for maintaining good cardiometabolic and immune health”

Dr. Melchor Álvarez de Mon, Head of the Immune System Diseases Service.

“Persistent stress can be harmful to our body, so we must manage our mind to ensure it is an effective, non-harmful mechanism.”

Mario Alonso Puig, speaker, surgeon and writer.

“It’s been proven that many illnesses we develop are due to an overworked liver, and that we don’t always receive all the nutrients that our body needs. Even if we eat well, if we don’t correctly absorb the nutrients, it’s not enough. That’s why personalized and supervised supplement is often necessary.”

Gemma Bes, Clinical Nutritionist at the Rafa Nadal Academy.

A good night’s sleep is essential

Not only is the number of hours important, but also the quality.

Escape from stress

Meditation is helpful in fighting stress.

Stay active

Do at least 150 minutes of moderate exercise every week.

Follow a healthy diet

Do at least 150 minutes of moderate exercise every week.

Keep positive

Don’t let problems accumulate. Avoid setting yourself hard-to-accomplish objectives, radical changes in your routine, and learn to say no to things you don’t want to do.

Protect yourself from pollution

Almost the entire world population – 93% – lives in polluted areas.