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Period: to
20s
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Healthy eating (20's)
Eat a healthy diet to reduce your risk for heart disease and diabetes. This includes fruits, vegetables, whole grains and low fat dairy products. It is also important to be aware of how much processed foods you are eating. -
Physical Activity (20's)
Make sure you are exercising regularly in order to be healthy later in life. This means at least 30 minutes almost everyday. Be sure to mix up your exercises in order to get the biggest benefit. Doing this will help prevent osteoporosis. -
Preventive Health Care (20's)
Protect yourself from the sun by always using sunglasses and sunscreen with at least 15 SPF. This will not only lessen the aging process but will also reduce your risk for skin cancer and vision problems. It is also important to practice good hygiene by showering daily, washing your hands frequently, and brushing and flossing your teeth twice a day. -
Period: to
30's
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Healthy Eating (30's)
Make sure to eat plenty of vegetables, fruits, whole grains, lean protein and low- or nonfat dairy products. It is also crucial to consume essential vitamins and minerals such as calcium and vitamin D and reduce your sodium intake. -
Physical Activity (30's)
Continue to exercise regularly in order to help you improve your mood and lower your risk for many diseases. It can be difficult to find the time to get physical activity in your 30's so it is helpful to find an exercise that you enjoy and work out with a friend. It is recommended to get 30-60 minutes of physical activity on most days of the week. -
Preventive Health Care (30's)
Do not smoke or use tobacco products in order to reduce your risk for heart disease and other health problems. It is also important to balance your life between, friends, family, work and alone time. Sometimes taking a short walk or relaxing bath is the perfect break you need in order to reduce stress. -
Period: to
40's
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Healthy Eating (40's)
This is an important decade for preventing health problems so eating healthy is very important. Continue to eat plenty of fruits and vegetables and stay away from salty and fast food. Eating right can also help you reduce your stress that comes with the many responsibilities of being 40. -
Physical Activity (40's)
Continue to exercise regularly. Regular weight bearing physical activity such as strength training will help prevent osteoporosis. Osteoporosis is bone loss which can lead to fractures and other bone problems. Peak bone mass declines after age 40 so it is very important to do exercises to prevent this. -
Preventive Health Care (40's)
Many skin problems can arise at the age of 40 including adult acne, sun damage, age spots and wrinkles. Contact your dermatologist if you have concerns. It is also important to continue wearing sunscreen to prevent against skin cancer, the most common type of cancer in the US. -
Period: to
50's
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Healthy Eating (50's)
Continue eating plenty of fruits, lean protein, and vegetables while limiting your sodium intake. Be sure to make sure you are watching how much unhealthy fat you consume. If necessary, you may need to take additional nutritional supplements. -
Physical Activity (50's)
Exercise 30-60 minutes daily. Make sure to include both aerobic and weight-bearing exercise. Some good options include walking, jogging, biking, swimming, hiking, dancing and weight lifting. You may need to talk to your doctor before beginning a high intensity workout. Exercising will greatly help you lose weight and burn fat. -
Preventive Health Care (50's)
Be cautious when drinking alcohol. You should limit yourself to one drink a day for women or two for men. Your body changes as you get older so always listen to what your body is telling you. Sleeping patterns also change as you age so you may need to talk to your doctor if your having difficulty sleeping. -
Period: to
60's
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Healthy Eating (60's)
As you age your metabolism slows down and muscle gets replaced by fat. Being overweight can have a greater impact on your health so it is important to eat well and stay away from large portion sizes. You should limit foods with high levels of fat or sugar and consume plenty of non or low-fat dairy products and fruits and vegetables. -
Physical Activity (60's)
Exercise 30 minutes daily most days of the week. Make sure it is an activity you enjoy doing such as water aerobics, bowling, or dancing. Be sure to talk to your doctor before beginning an exercise program. -
Preventive Health Care (60's)
Contact your doctor if you notice changes in your mental health, especially if you are experiencing memory loss or confusion. It is also important to work to reduce your risk for falls, both at home and outside. Continue to see your healthcare provider for check-ups and health screenings.
