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20-29
Healthy eating- Eat foods rich in protein, calcium, potassium, healthy omega-3 fats, and folic acid. Avoid processed foods and consume a balanced diet.
Physical activity- Exercise regularly to maintain a healthy weight (30 minutes, most days a week), Mix up your workouts for best results.
Preventative health care- Avoid smoking and excessive drinking (2 drinks for men, 1 for women per day), and protect skin and eyes from excessive sunlight. -
30-39
Healthy eating- Continue the pattern of limiting processed foods and maintaining a balanced diet from your 20s. Be sure to reduce sodium intake in particular.
Physical activity- Exercise for 30-60 minutes most days per week by finding an activity or two that you enjoy. Consider picking a workout buddy.
Preventative healthcare- Reduce your stress, and monitor your cholesterol levels. Make sure to follow your healthcare provider's recommendations for screenings and tests. -
40-49
Healthy eating- Eat low-cholesterol foods, and be aware of sugar needs. Continue to eat a balanced diet and avoid processed foods.
Physical activity- Continue with regular physical exercise. Be careful of physical conditions that may limit this activity.
Preventative healthcare- limit drinking and stress factors. Be sure to be aware of family history
Preventative healthcare- Assess your risk for various health issues and take measures to protect areas such as skin and eyes. -
50-59
Healthy eating- Cut back on sodium and high-fat foods. Focus on food with naturally-occurring vitamins and minerals.
Physical activity- 30 to 60 minutes, most days a week. Choose lower-impact activities that will be easier to maintain over a long period of time.
Preventative healthcare- reduce stress factors in your life, as this can lead to advanced aging. In addition, stay away from smoking and drinking. -
60-69
Healthy eating- Focus on nutrition, and eating fruits, vegetables, and fiber-rich whole grain foods.
Physical activity- Low impact aerobics and light weight training for at least 30 minutes most days a week. Check with a doctor before beginning.
Preventative healthcare- Know the signs of medical conditions such as strokes and heart attacks, and talk to a doctor before making lifestyle changes.
