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Eating & Exercise in your Twenties
You should eat a healthy diet including lots of fruits and vegetables, protein, calcium, potassium, omega3s, and folic acid. You should also drink alcohol in moderation if at all, and don't smoke. Also, exercise regularly - your twenties are the years when you can most easily build bone and your peak of bone density, so make sure to do weight bearing exercise to build bone! -
Common Issues in your Twenties
The twenties is usually the peak of health, but some people in their twenties will get STDs, drink too much, or be irresponsible and get injured. It's also still important to practice healthy behaviors and preventative health. -
What You Should Do (preventative health)
You should get a full physical exam from your doctor every 5 years, wear sunscreen, get enough sleep, get tested for STDs regularly, go to the dentist every 6-12 months, and get any vaccinations you need. -
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Eating & Exercise In Your Thirties
Continue eating a healthy diet and reduce sodium. Also, remember to limit processed foods and continue to reduce drinking. Try to exercise for 30-60 minutes every day and do aerobic weight bearing exercise or muscle building exercise to slow bone and muscle loss. -
Common Issues in your Thirties
In your thirties, muscle begins being converted into fat, and you may be more stressed or have skin issues or vision loss, but you will most likely still be quite healthy. You might find yourself being very stressed - your thirties is a busy time - and trying to be a "weekend warrior" and get lots done, but make sure to not be too stressed. -
What You Can Do (preventative healthcare)
In your thirties, you should get a physical exam every 5 years, get 6-8 hours of sleep per night, monitor your BMI, blood pressure, and cholesterol, use a moisturizer and SPF regularly, visit a gynecologist if you're a woman, have skin cancer, vision and hearing screenings, and get regular dental checkups. -
Eating & Exercise In Your Forties
In your forties, you should continue eating a healthy diet and exercising regularly, as you have been. This prevents osteoporosis, obesity, diabetes, and heart disease later. -
Common Issues In Your Forties
In your forties, you might experience chronic pain and stress - exercise can help with this. Your blood pressure, cholesterol, and heart rate might steadily rise, you're at risk for osteoporosis, and you might experience skin problems/blemishes or vision or hearing loss. -
What You Can Do
In your forties, you should get a physical exam every 2-3 years, monitor the markers for your common issues, get dental appointments every 6-12 months, eye checks every 2 years, and skin cancer screenings. You might need to wear glasses or contacts. -
Eating and Exercise In Your Fifties
In your fifties, you should continue eating a healthy diet, limiting fat and salt. Consider asking your doctor if it would be beneficial for you to take supplements/vitamins. Muscle continues being converted to fat, so exercise at least 30-60 minutes most days a week, eat well, and monitor your weight. -
Common Issues In Your Fifties
You are more at risk for osteoporosis, heart disease, cancer, high blood sugar, skin cancer, and hair, hearing, and vision loss. Most women will experience menopause during this time. -
What You Should Do
You should get a full physical checkup every 1-2 years, colonoscopy every 10 years, get enough sleep, be tested/screened for all the common issues, and get screening tests specific to male/female sexual health (like pap tests and breast and testicular exams). -
Eating and Exercise In Your Sixties
Continue to eat a healthy diet limiting fat, salt, and sugar, keeping an eye on your waistline. Exercise for at least thirty minutes a day - a walk is a good idea. -
Common Issues In Your Sixties
In your sixties, your risk for cancer, arthritis, skin cancer/blemishes, type 2 diabetes, osteoporosis, and heart disease increases. -
What You Should Do
In your sixties, you should get a physical exam every 1-2 years, get a blood glucose test every 3 years, get tested for markers of all the common issues, get a pneumonia shot at age 65, a tetanus shot every 10 years, and a shingles shot at age 60, get a yearly skin exam, and get your thyroid tested every 5 years. If you're a woman, you should get a pap test every 3-5 years and a pelvic exam yearly; if you're a man, you should get a yearly testicular exam.
