-
Period: 18 to 39
Physical Exam
Every 5 years -
20
Exercise
Exercise regularly to maintain a healthy weight. -
20
Diet
Eat a healthy diet to reduce your risk for heart disease and other chronic health problems like diabetes. Important nutrients include protein, calcium, potassium, healthy omega-3, fats, and folic acid. Pay attention to portion sizes and get in the habit of chewing your food slowly. Take supplements as recommended by your health care provider. -
30
Weight
Maintain a healthy weight. Metabolism slows down with age and beginning in our 30s, losing weight is more difficult. Being overweight or obese increases our risk for chronic medical conditions, like diabetes, heart disease, arthritis and certain types of cancer, and can have a negative impact on our daily lives. -
30
Exercise
Find time to exercise regularly. It can help us look and feel better, improve our mood, and lower our risk f or heart disease, certain types of cancer, and osteoporosis. The recommended amount is 30–60 minutes on most days of the week. Aerobic weight-bearing exercise like brisk walking, jogging and dancing, and biking, swimming, hiking or playing tennis are good options. Strength
training a few times a week can help boost metabolism and also help prevent osteoporosis. -
30
Diet
It's important to eat a healthy diet, including plenty of vegetables, fruits, whole grains, lean protein and low or nonfat dairy products. Essential vitamins, minerals and other nutrients, such as
iron, folic acid, calcium, potassium, B vitamins, vitamin D, fiber and healthy omega-3 fats, can help ensure good health in our 30s and beyond. It's also important to limit our intake of processed foods and fast foods and take steps to reduce the amount of sodium in our diet. -
40
Chronic Pain
The risk for arthritis, back pain and other painful conditions like tendinitis increases with age. Take steps to reduce your risk for health problems caused by wear and tear and overuse. -
40
Exercise
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
manage your stress. -
Period: 40 to 49
Physical Exam
Every 2-3 years -
50
Diet
Eat healthy. Pay attention to good nutrition and cut back on sodium 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. -
50
Exercise
Stay active. 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. -
Period: 50 to 70
Physical Exam
Every 1-2 years -
60
Health Problems
Aging increases the risk for certain health problems, including heart disease arthritis, type 2 diabetes, osteoporosis, and some cancers. Learn about the warning signs for serious medical conditions like heart attack and stroke. Talk to your doctor if you notice any changes in, or have any questions or concerns about, your health. Follow your health care providers' recommendations for examinations, screening procedures, diagnostic tests and preventative measures. -
60
Exercise
Maintain a healthy weight. Obesity can have a greater impact on our health as we get older. It's more difficult to lose weight with age, as our metabolism slows down and muscle is replaced by fat. It's important to exercise regularly. Get at least 30 minutes of exercise on most days of the week. -
60
Diet
Good nutrition is an important diet goal as you get older. 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, fiber-rich, whole grains, non or low fat dairy products, lean meats and proteins, fish that is high in omega-3 fatty acids, legumes, nuts and seeds.
