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Period: to
Health In My 20s
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Lifestyle
Eat a healthy diet
Get regular exercise
Get plenty of sleep (8+ hours)
Avoid smoking and other illegal substances -
Preparing for the Future
Build bone through strength training, hiking, and other activities Protect skin and eyes with sunscreen/sunglasses, get into a habit of good hygiene -
Medical Checkups
Gather a family medical history
Get a general checkup at least every 2 years, including a testicular exam -
Things to Watch Out For
Motor Vehicle Crashes
Always use a seatbelt and never drink and drive
Sexual Health
Get regular STD screenings and always use protection
Mental and Emotional Health
Find ways to deal with stress in healthy ways, like exercise -
Personal Focus
Gain knowledgeable skills about creating meal plans as I graduate from college and move on into the world
Keep active with club sports, including, hopefully, joining a rowing crew
As I have a genetic predisposition to cancer, remain vigilant about sunscreen use -
Period: to
Health In My 30s
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Lifestyle
Maintain a healthy weight and diet, reducing the amount of sodium
Get regular exercise, 30-60 minutes daily
Continue to get plenty of sleep (6-8 hours)
Keep avoiding smoking and other illegal substances -
Preparing for the Future
Keep a healthy weight, as metabolism slows in this period
Monitor BMI, Blood Pressure, and Cholesterol, as well as do diagnostic tests
Keep protecting eyes and skin from the sun -
Medical Checkup
Get a general checkup every 1-2 years, along with tests for things like blood pressure, cholesterol levels
Keep up to date on immunizations and health screenings
Have clinical testicular tests as recommended -
Things to Watch Out For
Keep vigilant about reproductive health, especially fertility health
Keep taking care of Mental and Emotional health through healthy means
Take care of the back through proper posture and exercise
Build muscle through exercise and strength training -
Personal Focus
Refine my culinary skills, to the point of full independence
Continue to row with a masters crew, or switch to another sport like cycling
Consider starting a family, so maintain good reproductive health, as well as mental, physical, and emotional health -
Period: to
Health In My 40s
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Lifestyle
Keep up the previous good lifestyle choices, like getting regular exercise and plenty of sleep
Drink only in moderation, refrain from smoking -
Preparing for the Future
Keep a healthy diet with plenty of weight-bearing exercise to avoid Osteoporosis
Keep track of heart health indicators like blood pressure to be ahead of heart problems -
Medical Checkups
Get general checkups every 2-3 years
Get more specialized screenings as recommended -
Things to Watch Out For
Prevent stress to keep Mental and Emotional health high
Testosterone Deficiency and other related issues
Changes in vision and hearing loss -
Personal Focus
Be certain to keep a varied diet with plenty of calcium to keep the bones strong
Transition from harder strength sports to lighter cardio that causes less muscle strain
Get regular skin cancer screenings, due to my predisposition -
Period: to
Health In My 50s
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Lifestyle
Continue to have a healthy diet with less sodium
Keep active at least 30 minutes a day
Keep the brain healthy through challenging stimulation
Still drink only in moderation, and refrain from smoking and illegal drugs -
Preparing for the Future
Reduce stress as stress can speed up the aging process
Maintain a healthy body weight through active exercise -
Medical Checkups
Get general checkups every 2 years
Get more specialized screenings like Blood Pressure and Cholesterol as recommended -
Things to Watch Out For
Many medical conditions like cancer, heart disease, and prostate issues become much more common
Body shapes change as metabolism slows down -
Personal Focus
Limit fat-heavy foods and get plenty of fruits and vegetables to achieve a balanced diet
Keep physically active with light weight-training to prevent Osteoporosis
Get testicular exams and other screening tests at every medical checkup -
Period: to
Health In My 60s
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Lifestyle
Keep up with a healthy diet and weight
Regularly exercise for at least 30 minutes a day
Make sure that alcohol use does not impact medication -
Preparing for the Future
Be vigilant about noticing any changes in mental health
Get a smoke detector and carbon monoxide detector on every floor
Reduce risks of falling however possible -
Medical Checkups
Get checkups very often, at least every year
Annual flu vaccines and skin tests
More specialized exams, like colonoscopies, as recommended by a professional -
Things to Watch Out For
The risk of many conditions increases greatly, including osteoporosis, arthritis, and incontinence
Learn warning signs of common conditions and talk to a doctor about any concerns -
Personal Focus
Limit processed food, instead focusing on light foods like chicken and salad
Keep active through light stress activities like walking and swimming
Settle in on a health care professional to last the rest of my life
