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My 20s
-I will take measures to to prevent accidental injuries and will take care of my sexual,mental and emotional health
-I will do regular excercise (hiking,running and strength training) at least thirty minutes on most days of the week
-I will have a medical checkup and gynecological exam at least every two years -I will maintain a healthy weight by limiting fast foods and processed foods
-I will eat plenty of fruits,vegetables,whole grains,lean protein and low fat dairy products -
My 30's
-I will get 30-60 minutes of physical activity on most days of the week (aerobic bearing excercise like jogging,dancing,biking and swimming
-I will make sure I get enough sleep,reduce stress and monitor my body mass
-I will take care of my sexual and reproductive health
-I will get a gynecological exam,a clinic breast exam Pap test and dental exam evey 6-12 months
-I will reduce the amount of sodium in my diet and eat lots of fruits and vegetables and obtain iron,calcium and folic acid -
My 40s
-I will find out about my family health history
And will make sure my health care providers have this information
-I will maintain my doctor-patient relationship,encourage a healthy lifestyle,get screenings for diseases and update immunizations
-I will continue to eat a healthy diet of fruits,vegetables and meat for protein and important nutrients
-I will continue to exercise 30-60 minutes most days of the week -
My 50s
-I will pay attention to good nutrition and limit foods that are high in unhealthy fat
-I will get omega 3s,whole grain,fiber, vitamins and minerals each day
-I will get 30-60 minutes of physical activity on most days and will focus on aerobic exercise for heart health and weight-bearing exercise to reduce the risk of osteoporosis
-I will get physical exams every two years along with blood pressure screenings, cholesterol screenings and diabetes screenings -
My 60's
-I will maintain a healthy weight by eating right and keepin an eye on portion sizes
-I will get at least 30 minutes of exercise on most days of the week and will walk, do water aerobics,bowl or do light weight training
-I will steer clear of foods high in fat and sugar and will eat fruits,vegetables,lean meats,proteins and fiber rich whole grains
-I will get regular check-ups,Heath screenings,diagnostics test and immunizations
