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Healthy Living in Your 20s
HEALTHY EATING: Its important to make sure you're getting the right amount of nutrients such as protein, calcium, potassium, healthy omega-3 fats, and folic acid (for women during their reproductive years). Pay attention to portion sizes and get in the
habit of chewing your food slowly. Limit fast foods and processed foods and eat plenty of fruits and vegetables, whole grains, lean protein and low- or nonfat dairy products. -
Healthy Living in Your 20s
PHYSICAL ACTIVITY: Exercise regularly and maintain a healthy weight for your body. Bone mass peaks in your 20s so it's important to build bone through weight-bearing exercises like hiking,
running and strength-training to reduce your risk for osteoporosis later in life. Get regular exercise—at least
30 minutes on most days of the week—and vary your exercise program for the best results. -
Healthy Living in Your 20s
PREVENTATIVE HEALTHCARE: Its important to protect your eyes and skin, avoid indoor tanning salons, practice good hygiene, which means showering or bathing DAILY and brushing your teeth at least twice daily, and be sure to find a good primary health care provider. Lastly be sure to be well versed with your family's health history. -
Healthy Living in Your 30s
HEALTHY EATING: Eat plenty of vegetables, fruits, whole
grains, lean protein and low- or nonfat dairy products. Iron, folic acid, calcium, potassium, B vitamins, vitamin D, fiber and healthy omega-3 fats are important as well. It's also important to limit our intake of processed foods and fast foods, take steps to reduce the amount of sodium (salt) in your diet, and follow a health care provider's recommendations for taking vitamin and/or mineral supplements. -
Healthy Living in Your 30s
PHYSICAL ACTIVITY: Exercise regularly. It can help us look and feel better, improve our mood, and lower our risk for heart disease, certain types of cancer and osteoporosis. Its important to get the recommended amount of exercise in our 30s, which is 30–60 minutes of physical activity on most days of the week. -
Healthy Living in Your 30s
PREVENTATIVE HEALTHCARE: Do not smoke or use tobacco products, protect yourself from the damaging effects of the sun, drink alcohol only in moderation, avoid illegal drugs and substances,
use prescription and over-the-counter drugs only as directed, reduce stress by making time for yourself and relationships that are important to you, balance your responsibilities with things you enjoy, and listen to your health care provider. -
Healthy Living in Your 40s
HEALTHY EATING: Eating right remains the same as you get older, but with an added emphasis on the importance of nutrients and supplements recommended by you health care provider. Eating right will reduce stress levels which is a concern for this time in your life. -
Healthy Living in Your 40s
PHYSICAL ACTIVITY: Get at least 30 minutes of moderate physical activity on most days of the week—physical activity can go a long way toward helping you reduce stress. -
Healthy Living in Your 40s
PREVENTATIVE HEALTHCARE: This is an important decade for preventing health problems such as diabetes, heart disease and many types of cancer later in life. Healthy habits like eating right,
exercising regularly, getting enough sleep, not smoking, drinking alcohol only in moderation, and wearing your seat belt can help reduce your risk for a number of chronic medical conditions. Keep in touch with your healthcare providers and stay up to date on your exams. -
Healthy Living in Your 50s
HEALTHY EATING: Eat healthy. Pay attention to good nutrition and cut back on sodium (salt) in your diet. Limit foods that are
high in unhealthy fat 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 health care provider about your daily requirements and ask whether you should consider taking nutritional supplements. -
Healthy Living in Your 50s
PHYSICAL ACTIVITY: Stay active—physically and mentally. Get at least 30 – 60 minutes of physical activity on most days of the
week, including aerobic exercise for heart health and weight-bearing exercise to reduce your risk for osteoporosis. Walking, jogging, biking, swimming, hiking, dancing and weight lifting are good choices. Find a f ew activities you enjoy—you’ll be more likely to stick with it. Talk to your health care provider before you begin any
exercise program. -
Healthy Living in Your 50s
PREVENTATIVE HEALTHCARE: Do not smoke or use tobacco products, get enough sleep, reduce stress, drink alcohol only in moderation, and be sure to go to your scheduled checkups to prevent against an array of different risks-- especially menopause in women, which can affect your behavior if you don't control it and handle it safely. -
Healthy Living in Your 60s
HEALTHY EATING: Limit processed foods and those that are high in fat and/or sugar. Aim to eat a wide variety of foods, including fruits and vegetables (4-5 servings per day), whole grains (3 servings per day), low-fat dairy products (2 or 3 servings per day), lean meats and proteins, such as skinless chicken, fish that is high in omega-3 fatty acids, (salmon, trout, herring), legumes, nuts and seeds. Women in their 60s should get about 46 g of
protein per day and men about 56 g. -
Healthy Living in Your 60s
PHYSICAL ACTIVITY: Exercise regularly. Get at least 30 minutes of exercise on most days of the week. (Be sure to talk to
your health care provider before beginning an exercise program.) It's important to find the right type of
exercise for your body and choose an activity you enjoy doing, whether you've always been active or are just getting started. Walking, swimming, water aerobics, bowling, dancing, light weight training and resistance training can be good choices. -
Healthy Living in Your 60s
PREVENTATIVE HEALTHCARE: Learn about warning signs for serious medical conditions, keep your doctor up to date on your condition and report any changes you might feel, and be sure to follow your health care provider's recommendations.
