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20's Physical Activity Plan
To continue to be healthy I need to: exercise regularly at least 30 minutes a day most days of the week, maintain healthy weight, build bone through weight-bearing exercise like hiking, running and strength training. -
20's Diet Plan
In my 20's to maintain a healthy diet I will reduce the risk of heart disease, and chronic health problems. My diet includes: important vitamins like potassium, calcium, protein, healthy omega 3 fats. Important foods I need to include will be whole grains, lean-protein, low-nonfat dairy, fruits and vegetables. In these years I will need to pay attention to portion size, get in the habit of chewing food slowly, and limit the amount of fast food and processed foods. -
20's Preventive Care Plan
To continue to be healthy I need a preventive health care plan which includes: don't smoke, avoid illegal substances, alcohol moderation, get enough sleep, protect skin and eyes, practice good hygiene, have a health care provider, have a medical check up at least every 2 years, dental exam every 6-12 month, know you body mass index, regular eye exams, immunizations, PAP test, gynecological and breast exams every 2-3 years, reduce stress in my life. -
30's Physical Activity Plan
In my 30's I will need to exercise regularly because it helps make us look better, improve our mood, and lower risks of infections/disease. I will need 30-60 minutes of exercise most days of the week. Aerobic weight-bearing exercise and strength training will be the most beneficial exercise. -
30's Diet Plan
To continue to be healthy I will need to: maintain a healthy diet, eat plenty of vegetables,fruits,whole grains,lean-proteins,low non-fat dairy. Have essential vitamins and minerals like iron,calcium,potassium,and more. To maintain a healthy lifestyle I will need to reduce the amount of sodium in my meals. -
30's Preventive Care Plan
To continue to be healthy in my 30's I will need to: get enough sleep, don't smoke, reduce stress, monitor cholesterol and body mass. I will need dental checkups every 6-12 months, eye/vision screening every 1-2 years, hearing test, cancer screening, and recommended immunizations. -
40's Physical Activity Plan
In my 40's I need to continue to exercise regularly at least 30-60 minutes most days of the week to avoid osteoporosis, and to have a healthy functioning body. Weight bearing and weight lifting exercises are good types of exercise to do. -
40's Diet Plan
In my 40's I need to maintain a healthy weight, keep an on my blood glucose levels, body mass index, cholesterol. Watch the amount of sodium that's in my food, stay away from fatty foods. -
40's Preventive Care Plan
I need to get enough sleep, don't smoke, limited alcohol intake, reduce stress, regular cholesterol and cancer screening, and take very good care of my mental health. -
50's Physical Activity Plan
Getting 30-60 minutes most days of the week will keep me healthy. Aerobic exercises will help with heart health, Weight-bearing exercise will help reduce the risk of osteoporosis. Walking, jogging, dancing and weight-lifting are good activities to do in order to stay healthy in my 50's. -
50's Diet Plan
In my 50's paying attention to good nutrition, cutting back on sodium intake, and limiting food that are high in unhealthy fats are key to being healthy and reducing the risk of developing diabetes. Making sure to eat plenty of fruits, vegetables, lean-proteins, healthy fats like omega 3, foods high in fiber, whole grains, vitamins and minerals each day will help me maintain a healthy weight. -
50's Preventive Care Plan
In my 50's I'm at risk for chronic health problem, so taking care of my body will help. Taking care of my physical, mental and emotional health is key. Staying away from smoking, limited alcohol intake, reducing stress,and getting enough sleep are very beneficial at this point in my life. Getting vision, hearing and cancer screening will be a very important thing to do. Getting yearly check ups and immunizations will help me stay healthy. Challenging your mind will also be beneficial. -
60's Physical Activity Plan
In my 60's there is an increased risk of health problems but exercise will help. Getting at least 30 minutes most days of the week will help. Finding the right type of exercise for my body and doing something that I like to do will help. Activities like walking, jogging, swimming, water aerobics, bowling, dancing, light weight training and resistance are good activities to do. -
60's Diet Plan
In my 60's maintaining a healthy weight is key. Eating healthy and having good nutrition is important. Limiting processed foods and foods that are high in fat/ sugar will help me stay in shape. In my 60's I need at least: 4-5 servings or fruits/vegetables per day, 3 servings of fiber rich, whole grains per day, 2/3 servings of non-low fat dairy per day and at least 60 grams of lean meats or proteins. -
60's Preventive Care Plan
In my 60's I need to take care of my physical and mental health. I need to learn about the warning signs for serious medical conditions like stroke or heart attack. I also need to stay away from smoking and have alcohol only in moderation. I need to get: regular check ups/examinations/screenings and diagnostic test. I'll also need eye/dental exams, regular blood pressure and bone density tests. If I am taking any medications I need to talk to a medical provider about them.
