-
Period: to
20s
-
Take care of sexual health
During the reproductive years in your 20s, Include discussions about sexual health with your doctor at check-ups. It's important to talk about contraception, safer sex, sexually transmitted diseases, STD prevention and HIV screening. -
Focus on nutrients
Eat a healthy diet to reduce your risk for heart disease and other chronic health problems like diabetes. Nutrients like protein, calcium, potassium, healthy omega-3 fats, and folic acid (especially for women) are often overlooked by young adults their 20s. -
Protect skin to prevent future damage
In your 20s, it is especially important to protect your skin and eyes from the damaging effects of the sun to reduce your risk for conditions like skin cancer, vision problems and premature aging of the skin. The use of a daily sunscreen that protects against UVA and UVB radiation is a great measure of preventative care for the skin. -
Bone mass peaks
Build bone through weight-bearing exercises like hiking,running and strength-training to reduce the risk for osteoporosis later in life. Get regular exercise at least 30 minutes a day. -
Period: to
30s
-
Exercise to boost metabolism
In our 30s, our metabolism begins to slow down with age and losing weight is more difficult. Since being overweight or obese increases risk for chronic medical conditions, like diabetes, heart disease, arthritis and certain types of cancer, it's important to exercise regularly. The recommended daily amount of exercise for people in their 30s is 30-60 minutes. Strength training a few times a week can boost a slowing metabolism. -
Eat well for good health in the 30s
A healthy diet in the 30s includes plenty of whole foods such as vegetables, fruits, whole grains, lean protein and low- or nonfat dairy products. Focus on getting enough of essential vitamins, minerals, and nutrients, such as iron, folic acid, calcium, potassium, B vitamins, vitamin D, fiber and healthy omega-3 fats. Limit processed foods, fast foods, and foods with high sodium for better health. -
Take care of reproductive health
In our 30s, many are in committed relationships or married and thinking about potentially starting a family, so sexual and reproductive health is especially important.Talk to your health care provider about STI/HIV prevention, safer sex, contraception, and planning a safe and healthy pregnancy. -
Monitor health signs
In your 30s, as the metabolism slows, it's important to monitor your body mass index (BMI), blood pressure and cholesterol levels and keep them within a healthy range. Your doctor can recommend other diagnostic tests, screening procedures, and ways to prevent common chronic conditions like heart disease,diabetes, and osteoporosis. -
Period: to
40s
-
Exercise to reduce stress
Amidst the many responsibilities of life in your 40s, including advancing your career, managing finances, caring for family dependents like children and aging parents, getting at least 30 minutes of moderate physical activity daily can help manage stress. -
Watch heart health indicators
As you age, and especially in your 40s, watch indicators of heart health, like blood pressure, cholesterol, triglycerides and homocysteine levels, and resting heart rate. These factors are often on the rise, increasing your risk for several serious medical conditions, including heart attack and stroke. A doctor can recommend lifestyle changes or medication to help keep a healthy heart and reduce these risks. -
Get regular health exams
For people in their 40s, it is recommended to get check-ups that include BMI calculation, blood tests, urinalysis and mental health screening every 2-3 years. In addition, a cholesterol screening is recommended every 5 years. Women in their 40s should get an annual clinical breast exam, pelvic exam and mammogram, in addition to a pap test and bone density test as recommended. Men in their 40s should get a testicular exam at every physical exam or as recommended. -
Eat for strong bones
As bone mass gradually declines in your 40s, the risk of osteoporosis rises, especially for women after menopause. A healthy diet, including plenty of calcium, and regular weight-bearingexercise can help prevent osteoporosis. -
Period: to
50s
-
Consider nutritional supplements
Because the risk for chronic health problems increases in your 50s, it is especially important to pay attention to good nutrition. Focus on cutting back on sodium and unhealthy fats in your diet, and be sure to get plenty of fruits and vegetables, lean protein, healthy fats (omega 3s), whole grains, fiber, vitamins and minerals each day. Talk to your doctor about your daily requirements and nutritional supplements. -
Stay active
Because we have a tendency to replace lean muscle with body fat in our 50s, make sure to maintain the recommended 30-60 minutes of physical activity daily. Including aerobic exercise for heart health and weight-bearing exercise to support bone health. Try walking, jogging, biking, swimming, hiking, dancing and weight lifting. Find a form of exercise you enjoy to help you stick with it. -
Improve brain function and health
Challenging your mind can improve brain function and overall health. In your 50s, work on staying active mentally as well by being active in social groups and engaging in hobbies. -
Reduce stress for healthy aging
For people in their 50s, chronic stress is a common problem that can speed up the aging process and increase risk for heart attack, stroke, and other serious medical problems. Work to reduce stress in your life, and make sure to talk to your doctor if you think you may be suffering from anxiety and depression. -
Period: to
60s
-
Watch for warning signs
Aging increases the risk your risk for health problems, including heart disease, arthritis, type 2 diabetes, osteoporosis, and some cancers. Know the warning signs of heart attack and stroke, and talk to your doctor about recommendations for examinations, screening procedures, diagnostic tests and preventative measures. -
Be aware of new dietary needs
Good nutrition is an important diet goal as you get older. Limit processed foods and those high in fat or sugar. Eat a wide variety of foods daily, including 4-5 servings of fruits and vegetables, 3 servings of whole grains, and 2-3 servings of low- or non-fat dairy.Women in their 60s should get 46 g of protein per day and men about 56 g. -
Find the right exercise for you
Maintain at least 30 minutes of exercise on most days of the week. In your 60s, it's important to find the right type ofexercise for your body. Try walking, swimming, water aerobics, bowling, dancing, light weight training orresistance training, or whatever you enjoy. -
Monitor cognitive health
People in their 60s can notice changes in their cognitive function or mental health. Talk to your doctor if you have concerns or are experiencing memory loss or confusion, are unable to takecare of yourself, or are feeling depressed, anxious or overwhelmed.
