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20's
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20's Healthy Eating
Healthy Eating: Eating a diet of whole grains, fruits and vegetables, lean protein can help maintain a good weight. Also getting nutrients like protein, calcium, potassium, healthy omega-3, and folic acid are important, as well as focusing on portions. -
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20's Physical Activity
Bone mass is highest in your 20s so it's important to build bone through weight-bearing exercises. Examples include hiking,
running and strength-training. Getting regular exercise of 30 minutes a day to reduce your risk of osteoporosis later in life. -
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20's Preventative Health Care
Protect your skin from the sun by sunscreen with SPF 15 that blocks dangerous rays. Having good hygiene, avoiding tanning salons and getting immunizations are important. Women should go to an OB/GYN or PCP for a Pap Smear and Pelvic Exam annually. -
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30's Physical Activity
Exercise regularly can improve mood, lower risk for heart disease, certain types of cancer and osteoporosis. The recommended amount of exercise in the 30s is 30–60 minutes of physical activity on most days of the week. Some examples include walking, jogging, dancing, and biking, swimming, or hiking. Lifting weights a few times a week can help boost metabolism. -
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30's Healthy Eating
It's important to eat a healthy diet, with vegetables, fruits, whole
grains, lean protein and low- or nonfat dairy products. Vitamins, and other nutrients like iron, calcium, potassium, B vitamins, vitamin D, fiber and healthy omega-3 fats, can help ensure good
health. It's also important to limit processed foods and fast foods, and reducing salt in your diet. Following a health care provider's recommendations for vitamin and mineral supplements is also important. -
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30's Preventative Health Care
Getting enough sleep is important to avoiding health problems. Wearing sunscreen to prevent skin cancer and premature aging is also important. Quitting smoking, using prescription as directed,
reducing stress, wearing seatbelts, having smoke detectors, and avoiding overuse injuries can help your health. Monitor body mass index, blood pressure and cholesterol levels and diagnostic tests and screenings can be important. Women should also get mammograms starting in their mid 30's. -
30's
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40's Healthy Eating
It's important to eat a healthy diet, with vegetables, fruits, whole
grains, lean protein and low- or nonfat dairy products when in your 40s. Other healthy habits like not smoking and drinking in moderation can reduce risk of diabetes, heart disease, types of cancer and other chronic conditions. -
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40's Physical Activity
It's important to et at least 30 minutes of physical activity on most days of the week. Physical activity can help manage stress, arthritis, back pain, keep a healthy blood pressure and heart rate, and keep a healthy BMI. Physical activity can also help help bone density and strength in preventing osteoporosis and fractures. -
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40's Preventative Health Care
Getting a regular check up by a doctor, dental cleanings, eye exams, hearing exams and getting recommended immunizations are all important in preventing health problems. Wearing sunscreen to prevent, sun damage, age spots and wrinkles are also important preventative measures. Getting recommended screenings such as blood pressure, diabetes, cholesterol, and an EKG can be helpful when taking preventative health care measures. Women should get annual screenings such as mammograms and pelvic exams. -
40's
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50's Healthy Eating
Eating healthy and cutting back on sodium intake in your diet are important in healthy eating. Reducing intake of unhealthy fats and getting fruits and vegetables, lean protein, healthy fats,
whole grains, fiber, vitamins and minerals each day is very important. It also may be helpful to talk to your health care provider about your whether you should consider taking nutritional supplements. -
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50's Physical Activity
Staying active physically and mentally is very important. It's recommended you get at least 30 – 60 minutes of physical activity on most days of the week. Examples include exercise like walking, jogging, biking, swimming, hiking, dancing and weight lifting for heart health and weight-bearing exercise to reduce your risk for osteoporosis. Working your brain like playing cards with friends, or joining a book club can improve brain function and overall health. -
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50's Preventative Health Care
Getting enough sleep and reducing stress can help slow the aging process. Drinking in moderation and not using tobacco products can also be helpful when preventing health problems. Getting regular check ups, dental exams, screening procedures, and getting recommended immunizations can be important in a healthy lifestyle. Women should get annual screenings such as mammograms and pelvic exams. -
50's
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60's Healthy Eating
Limiting processed foods and foods high in fat or sugar is important in healthy eating. One should eat 4-5 servings of fruits and vegetables per day, 3 servings of whole grains per day, 2-3 servings of low-fat dairy products per day, lean meats and proteins, such as skinless chicken, high in omega-3 f atty acids. Women in their 60s should get about 46 g of protein per day and men about 56 g. -
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60's Physical Activity
Geting at least 30 minutes of exercise on most days of the week. Some examples of good activity include walking, swimming, water aerobics, bowling, dancing, light weight training or
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60's Preventative Heath Care
Getting blood pressure screenings, bone density exams, dental exams, shingles test, and regualr check ups are important. Keeping tabs on your mental and cognitive health, wearing seat belts, having a smoke and carbon monoxide detector, and taking care against accidental falls are all important in preventative health care. Women should get annual screenings such as mammograms and pelvic exams. -
60's
