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Ages 20-29
Healthy Eating: I will limit my consumption of fast/processed foods and eat lots of fruits, vegetables, and whole grains, and make sure I consume enough proteins, calcium, potassium, healthy omega-3 fats, and folic acids. I will avoid illegal substances and only consume small, healthy portions of alcohol once it is legal. -
Ages 20-29
Physical Activity: I will exercise regularly and ensure that I regularly get enough sleep. -
Ages 20-29
Preventative Health Care: I will eat a good diet to prevent heart diseases and chronic diseases. I will wear a seat belt and helmet and not text/call and drive to prevent accidents. -
Ages 30-39
Healthy Eating: I will continue to maintain a healthy diet (including vegetables, fruits, whole grains, lean protein, and low/non fat dairy products, essential vitamins/minerals/nutrients, and limit processed/fast foods, and limit sodium intake) to prevent becoming overweight. -
Ages 30-39
Physical Activity: I will also continue to exercise regularly (roughly 30-60 minutes most days of the week) to lower my risk of diseases, prevent myself from becoming overweight, and to improve my mental health. I will also continue to sleep enough. -
Ages 30-39
Preventative Health Care: I will not engage in harmful substances or abuse prescription medicine, and will protect my skin with sunscreen and clothing. I will work on ways to reduce stress through relaxing activities and will monitor by BMI, blood pressure, and cholestoral levels. I will also continue to take safe cautions to prevent accidents. -
Ages 40-49
Healthy Eating: I will continue to eat healthily, drink alcohol in moderation, and not partake in illegal substances. -
Ages 40-49
Physical Activity: I will continue to exercise regularly and ensure that I get enough sleep. -
Ages 40-49
Preventative Health Care: I will consider my family health history when working to prevent things such as chronic pain, stress, blood pressure issues, diabetes, unhealthy BMI, skin problems, hearing and sight issues, and reproductive problems. I will avoid activities and habits that could further my chance of experiencing these issues. -
Ages 50-59
Healthy Eating: I will continue to eat healthy and pay attention to my nutrition to ensure I don’t consume too much sodium, limit how much unhealthy fat I eat, and continue to consume plenty of fruits and vegetables, lean protein, healthy fats (omega 3s), whole grains, fiber, vitamins and minerals each day. I will not smoke or use tobacco products, and will drink alcohol in moderation. -
Ages 50-59
Physical Activity: I will continue to be active by hiking, swimming, and cycling and spend 30-60 minutes most days doing such activities to maintain my body health and prevent myself from becoming overweight. I will make sure that I get enough sleep. -
Ages 50-59
Preventative Health Care: I will take steps to reduce stress and continue to watch my BMI, blood sugar levels, cholesterol levels, skin problems, and any indication of chronic pain so that I can prevent issues from happening as soon as they might start, and also take measures to prevent issues from arising in the first place. -
Ages 60-69
Preventative Health Care: I will talk to my doctor in addition to the regular check ups I have been having to watch for warning signs of potentially fatal conditions. I will make sure that equipment in my house and car are working properly and that I am able to function in them, and I will avoid potentially risky situations that could cause me harm. I will continue to monitor my blood pressure, total cholesterol, fasting blood glucose, and BMI and work to prevent heart diseases. -
Ages 60-69
Physical Activity: I will do my best to get at least 30 minutes of exercise most days of the week, likely through walking or swimming. -
Ages 60-69
Healthy Eating: I will continue to eat healthy (through eating fruits and vegetables, fiber-rich whole grains, non- or low-fat dairy products, and lean meats and proteins) and avoid processed foods and anything with high fat/sugar levels. I will also ensure I am not consuming any illegal substances, and drinking alcohol in serious moderation.
