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20s
-
Period: to
20s
Healthy diet: -Limit fast/processed food. Eat vegetables, fruits, lean proteins, whole grains, low-fat dairy.
Healthy lifestyle: Play tennis, hike, or run 30 minutes 5 days a week to build bone mass and stay at a healthy weight.
Preventative health care: Medical check up with primary care doctor every 2 years/mole check with my dermatologist every 6 months/ dental exam and cleaning every 6 months. Hobbies such as music to keep balance in my life. -
30s
-
Period: to
30s
Healthy diet: Continue diet as in 20s; reduce salt intake
Physical activity: Exercise 30-60 min most days; get plenty of sleep
Preventative: Avoid smoking, limit alcohol, reduce stress, physical exams/every 2 yrs, dental exams/every 6 mos, skin check/ every 6 mo., continue finding balance through volunteering, hobbies, and spiritual growth -
40s
-
Period: to
40s
Healthy eating: Continue healthy diet to avoid pre-diabetes and weight gain and increased BMI during these years.
Physical activity: Tennis, hiking, running, to build muscle and keep cholesterol levels low
Preventative health: Regular physical exams, dental, vision, as well as colorectal screening at age 45, and prostate screening -
50s
-
Period: to
50s
Healthy eating: Continue healthy diet, limit salt and fat, take nutritional supplements, avoid drinking more than 1-2 drinks per day
Physical activity: 30-60 minutes aerobic exercise/ weight bearing activity, brain-challenging activities
Preventative health: Continue all health screening, exams, check ups from previous decades, stay involved with hobbies, brain-challenging activities, continue to not smoke -
60s
-
Period: to
60s
Healthy eating: same good nutrition as in previous decades to keep my heart healthy
Physical activity: at least 30 min. per day, most days of the week to maintain a healthy weight and keep my heart healthy and prevent diabetes
Preventative health: Annual flu vaccine, pneumonia vaccine, and shingles vaccine, along with all exams and screenings from previous decades
