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20's (cont.)
Preventative Health Care: Stay out of the sun to protect skin and eyes, practice good hygene, find a primary health provider, visit the dermatologist, go to the dentist every 6 months, have a gynecologist exam including breast exam and Pap test every 2 years, and pay attention to sexual and mental health. -
20's
Healthy Eating: Eating a healthy diet that includes protein, calcium, potassium, healthy omega-3 fats, and folic acids. This can help prevent heart disease and diabetes in later years.
Physical Activity: Exercise regularly (at least 30 minutes a day) with activities like hiking, running, and strength training to build strong bones to reduce risk of osteoporosis later in life. -
30's
Heathly Eating: To prevent gaining weight, eat a healthy diet including plenty of vegetables, fruit, whole grains, lean protein, and low or nonfat dairy products. Also take vitamin and mineral supplements to help maintain good health, and avoid processed and fast foods.
Physical Activity: Exercise regularly (30-60 minutes per day) with activites such as aerobic weight-baring exercises like walking, jogging, dancing, biking, swimming, and hiking, and strength training a few times a week. -
30's (cont.)
Preventive Health Care: Quit smoking, wear sunscreen daily to protect skin and prevent skin cancer, drink alcohol in moderation, reduce stress by balancing responsibilities with relaxing hobbies, moniter BMI, blood pressure, and cholestoral levels, build muscle, and have a breast exam and Pap test as recommended. -
40's
Healthy Eating: Eat a healthy, balanced diet to reduce risk of diabetes, weight-related problems, and stress levels.
Physical Activity: Exercise to reduce stress and strength train to reduce risk of osteoporosis.
Preventive Health Care: Watch your sexual and reproductive health, as it is an important part of overall health in your 40's, and also watch for skin, digestive, and hearing and vision problems. -
50's
Healthy Eating: Pay attention to good nutrition and cut back on sodium in your diet. Limit foods that are high in fat and instead eat fruits, vegetables, lean proteins, healthy fats, whole grains, fiber, and vitamins and minerals.
Physical Activity: Exercise at least 30-60 minutes on most days of the week, including aerobic exercise for heart health and weight-bearing exercise to prevent osteoporsis. -
50's (cont.)
Preventive Health Care: Do not smoke, reduce stress amounts, get a good amount of sleep, and drink alcohol in moderation. Also, watch for health issues including anxiety, cancer, depression, digestive issues, hair loss, hearing loss, heart disease, menopause, osteoporosis, and skin problems. -
60's
Healthy Eating: Good nutrition is a very important part of your diet as you get older. Limit porcessed foods and foods that are high in fat and sugar and instead eat a wide variety of foods.
Physical Exercise: Get at least 30 minutes of exercise on most days of the week. Find the right type of exercise for your body, like walking, swimming, water aerobics, bowling, dancing, light weight training, and resistance training can all be good options. -
60's (cont.)
Preventive Health Care: Quit smoking, drink alcohol in moderation, see your health care provider regularly for check-ups, be sure to see them also if you have questions or concerns about your cognitive or mental health, practice safe sex to prevent risks of STD's, and take steps to reduce your risk of falls.
