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Physical Activity
20s: In my 20s, I hope to maintain a healthy weight by exercising regularly, for at least 60 minutes a day, by doing activities like biking, running, jogging, swimming, or playing sports. Also, I plan to protect myself from skin cancer and unnecessary tanning by using sunscreen with at least an SPF of 15 while doing these exercise activities. -
Preventive Healthcare
20s: In my 20s I plan to talk to my health care provider about practices to maintain a healthy sexual and mental life. I also plan to get blood pressure screenings every year, a bone density test, dental exams every 6 months, all vaccines when needed, testicular exams every year, yearly skin cancer tests, thyroid tests every five years, and eye exams every year. -
Healthy Eating
20s: In my twenties, I plan to maintain a healthy lifestyle by limiting my intake of fast foods, processed foods, sugars, and fats and eat lots of fruits, vegetables, whole grains, lean protein, and nonfat dairy products like skim milk. This balanced diet allows me to get important nutrients such as calcium, protein, and potassium. -
Period: to
Each decade of my life from my 20s to my 60s
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Healthy Eating
30s: In my thirties, I plan to maintain a healthy lifestyle by continuing to limit my intake of fast foods, processed foods, sugars, and fats and eat lots of fruits, vegetables, whole grains, lean protein, and nonfat dairy products like skim milk. This balanced diet allows me to get important nutrients such as calcium, protein, and potassium. I also plan to eat less sodium in my diet and follow all recommendations made by a health care provider. -
Physical Activity
30s: In my 30s, I plan to take extra care to my weight due to the slowing metabolism at this time period. I plan to maintain a 60 minute physical activity regimen at least 6 days a week by doing aerobic exercise such as biking, swimming, running, jogging, or playing sports. -
Preventive Healthcare
30s: In my 30s I plan to continue to wear my seatbelt, never drink and drive, get comprehensive hearing and vision test every year, skin cancer and cholesterol screenings as recommended, dental exams every 6 months, and immunizations as needed. -
Healthy Eating
40s: In my forties, I plan to continue a healthy lifestyle by limiting my intake of fast foods, processed foods, sugars, and fats and eat lots of fruits, vegetables, whole grains, lean protein, and nonfat dairy products like skim milk. This balanced diet allows me to get important nutrients such as calcium, protein, and potassium. I also plan to not smoke and drink alcohol in moderation to continue to be healthy. -
Physical Activity
40s: In my 40s, I plan to exercise regularly exercise at least 30 minutes on most of the days of the week to help manage my BMI, weight, and stress. I also plan to be extra careful of being susceptible to type 2 diabetes. -
Preventive Healthcare
40s: In my 40s, I plan to eat correctly and exercise to reduce my risks of osteoporosis and stress. I plan to go to the dentist every six months, to a physical exam every 2 years and I also plan to regularly take vision and hearing tests to make sure that I need glasses. I plan to get regular diabetes screenings due to my increased risk because of my familial history, and get cholesterol screenings every 5 years. -
Healthy Eating
50s: In my fifties, I plan to be healthy by cutting back on sodium, limit my fat intake by limiting fast and processed foods, continue to eat lots of fruits and vegetables, omega 3 fats, lean proteins, whole grains, fiber, and vitamins and minerals recommended by my health care provider. -
Physical Activity
50s: In my 50s, I plan to exercise 30-60 minutes a day 5-6 days per week, doing aerobic exercise with increasing caution due to my increasing age. Some exercises I plan to do are weight lifting, jogging, biking, and walking. -
Preventive Healthcare
50s: In my 50s, I plan to get physical check-ups every year, including testicular exams, dentist visits ever 6 months, blood pressure screenings every year, vaccines as needed, skin exams to determine my risk of skin cancer, eye exams every 2 years, diabetes screenings, and cholesterol screenings every 5 years. -
Healthy Eating
60s: In my sixties, I plan to maintain good nutrition by eating 4-5 servings of vegetables each day, eating 3 servings of fiber-rich whole grains 3 non-fat dairy products, like skim milk, lean meats, like chicken without skin or fish. -
Physical Activity
60s: In my 60s, I plan to try to maintain a healthy lifestyle in order to try to prevent the declining physical and mental health of being in my 60s. I plan to do at least 30 minutes of physical activity most days of the week. -
Preventive Healthcare
60s: In my 60s I plan to get blood pressure screenings every year, a bone density test, dental exams every 6 months, all vaccines when needed, testicular exams every year, yearly skin cancer tests, thyroid tests every five years, and eye exams every year.