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Period: to
20s
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Exercise (20s)
To maintain a healthy weight, be sure to exercise regularly. That means about 30 minutes per day most of the time. Build bone mass via weight-bearing exercises, such as hiking or running, to reduce your risk of osteoporosis in later life. This is an important time to build bone mass because it will be the peak thereof. -
Diet (20s)
Limit processed foods, instead eating fruits, vegetables, whole grains, lean protein, and low-fat dairy. A healthy diet can reduce the risk of heart disease and diabetes. Be sure to get enough of often overlooked nutrients, including protein, calcium, potassium, omega-3, and folic acid (for women of child-bearing age). Furthermore, be sure to take supplements as recommended by your doctor. -
Health Care (20s)
In addition to finding a primary health care provider (HCP), learn about your family history to assist in determining your risks for certain conditions. Have a medical check-up every 2 years, or as recommended by your HCP. Women should have a gynecological exam, clinical breast exam, and Pap test every 2-3 years. Men should have a testicular exam as recommended by their HCP. It is also important to have a comprehensive eye exam, a dental exam every 6-12 months, and determine your BMI. -
Other (20s)
Due to changing life circumstances, take special care of your mental health by getting enough sleep, as it is sensitive during this time. Additionally, decrease your risk by not engaging in risky activities, such as smoking and drug use. If you do drink, drink only in moderation (2 drinks/day for men, 1 drink/day for women). Practice good hygiene, protect your skin and eyes by wearing sun screen (at least SPF 15 for UVA and UVB), and always wear a seat belt and obey traffic laws. -
Period: to
30s
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Exercise (30s)
Because metabolism begins to slow down during this time, maintain a healthy weight. Being obese increases risk of diabetes, heart disease, arthritis, and some cancers. Exercise regular to feel better, improve mood, lower risk of heart disease, certain cancers, and osteoporosis. Get 30 min-1 hr of physical activity most days. Strength training can help boost metabolism and help prevent osteoporosis. -
Diet (30s)
Eat a healthy diet with fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Get essential vitamins and minerals, such as iron, folic acid, calcium, potassium, B vitamins, vitamin D, fiber and omega-3 to help ensure good health in this time and beyond. Limit your intake of processed and fast foods. Take steps to reduce sodium intake and follow a health care providers recombination for taking supplements. -
Health Care (30s)
Per recommendation or every 1-2 years, get a medical check-up. Women should get a gynecological exam and a Pap test as recommended. Men should have a testicular exam as recommended. Other exams include a dental exam every 6 months-1 year, an eye exam every 1-2 years, a hearing test as recommenced, cholesterol screening as recommended, and skin cancer screening as recommended. -
Other (30s)
Do not smoke. If you do, quitting can be very beneficial. Wear sunscreen daily to help prevent skin cancer. Drink alcohol only in moderation, if at all. Avoid illegal drugs. Use legal drugs only as directed. Reduce stress by balancing responsibilities. Make sure your house has smoke and carbon monoxide detectors. Talk to your health care provider about safe sex, STD prevention, and pregnancy. Take care of your back via good posture, proper lifting, and strengthening exercises. -
Period: to
40s
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Exercise (40s)
Continue the healthy habit of exercising. Get a t least 30 minutes of exercise on most days. It is very important now to engage in regular weight-bearing exercise to reduce risk of osteoporosis. -
Diet (40s)
Continue to eat right. A healthy diet can reduce the risk of osteoporosis. -
Health Care (40s)
Every 2-3 years, get a check up. Get a dental exam every 6mo-1yr, an eye exam every 2 years, BP screening exam every 2 years, and cholesterol screening every 5 years. For women, get an annual breast exam, pelvic exam, and mammogram; a Pap test; and a bone density test. Men, get a testicular exam at every check up and ask about PSA screening and prostate cancer. -
Other (40s)
Reduce your risk of chronic health problems, such as a arthritis, back pain, and tendonitis, among others. To prevent yourself being overwhelmed by responsibilities, take care of yourself. Pay attention to your blood pressure, cholesterol, triglycerides and homocysteine levels, and resting heart rate. These increase your risk of serious health conditions; follow your health care providers lifestyle or medication recommendations to manage them. Pay attention to blood glucose. -
Period: to
50s
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Exercise (50s)
Continue to be active, physically and mentally. Get at least 30 min-1 hr of exercise most days. Such activities include aerobic exercise for your heart and weight-bearing exercise to reduce your risk of osteoporosis. Talk to your health care provider before beginning any workout program. At this age, your metabolism slows down. As such, pay attention to and maintain a healthy weight. -
Diet (50s)
Continue to eat healthy and significantly reduce sodium intake. Limit foods high in unhealthy fats, get lots of fruits, vegetables, lean protein, healthy fats, fiber, vitamins, and minerals. -
Health Care (50s)
It's now more important than ever to care for your physical, mental, and emotional health as the risk for chronic health problems increases with age. Subject to health care provider's modification, get a physical exam--height, weight, and BMI--every 2 years, a dental exam every 6 months-1 year, an eye exam every 2 years, a BP screening every year, a cholesterol screening every 5 years, a skin exam every year, an EKG, correctional cancer screening, and booster immunizations. -
Other (50s)
Challenge your mind to improve brain function and health. Keep in touch with your family and friends. Take up an hobby you've always wanted to. Do not use tobacco products. If you need help quitting, talk to your health care provider for programs and medications. Stress increases the risk of heart attacks and stroke. Take action to reduce stress! Be sure to get enough sleep. Drink alcohol only in moderation. Never drink and drive. -
Period: to
60s
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Exercise (60s)
Get at least 30 minutes of exercise on most days, and ask your doctor before beginning any new exercise programs. -
Diet (60s)
With a very slow metabolism, eat right and keep an eye on portion sizes. You should get 4-5 servings per day of fruits and vegetables, 3 servings of fiber-rich whole grains, 2-3 servings of low-fat diary, and lean proteins. Women should get about 46g/day and men about 56g/day. -
Health Care (60s)
Get regular checkups, screenings, tests and immunizations. An annual flu vaccine, BP screening per year, a bone density test at age 60-65, a breast exam, mammogram and pelvic exam (woman) per year, a colonoscopy every 10 yeas starting at age 50, a dental exam every 6 months, a rectal exam and fecal occult blood tests every year, an eye exam every year a blood glucose tests every 3 years, a Pap test (woman) every 3-5 years, a ammonia vaccine, and a PSA test and testicular exam (men) every year. -
Other (60s)
Of course, quit smoking. Protect your heart by learning about blood pressure, total cholesterol, LDL, HDL, triglycerides, fasting blood glucose, BMI, and waist circumference and keep them healthy. Contact your doctor if you experience memory loss or confusion, are bring abused, are unable to care for yourself, or are feeling depressed. Always wear a seat belt. Never ride with an impaired driver or drive if you don't feel well. make sure your smoke detectors are functioning properly.
