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Physical Activity - 20s
Young adults should exercise regularly in order to maintain optimal physical, mental and emotional health. Exercise also encourages a healthy and wholesome diet. -
Healthy Diet - 20s
In order for young adults to have an optimal healthy lifestyle, it is recommended that they include protein, calcium, potassium, healthy omega 3 fats, and folic acid in their diets. They should be sure to chew and eat their food slowly, and to pay attention to their portion sizes. Limiting fast foods and processed foods is another healthy practice.
Young adults should eat plenty of fruits and vegetables, whole grains, lean protein and low fat dairy products. -
Preventive Health Care - 20s
Since bone mass peaks in your 20s, it is important that young adults spend time building their bones to prevent osteoporosis. Young adults should protect their visions and wear sunglasses and sunscreen to avoid damaging their vision and skin. They should not go to tanning beds, practice good hygiene to prevent illnesses, and find medical professionals for routine health care. They should also talk to their family about their health history so that they are aware of any genetic health risks. -
Healthy Diet - 30s
As their metabolism slows down, adults in their 30s should be especially aware of what they are eating. They need the same vitamins and minerals that they needed in their 20s, and also need to be eating plenty of fruits and vegetables, whole grains, lean protein, and low-fat dairy. They should try to reduce their salt intake and steer clear of heavily processed foods. -
Physical Activity - 30s
Making time for regular exercise in their 30s is difficult for most adults. Taking part in a new sport or finding an athletic interest can make exercising less of a chore. Strength training is also useful at this age since it boosts metabolism and helps prevent osteoporosis. -
Preventive Health Care - 30s
Like in their 20s, adults in their 30s should protect their skin and vision. They should not smoke, take illegal drugs, or consume alcohol recklessly. They should also try to reduce stress by focusing their time on what is special to them and with people they care about. BMI, blood pressure, and cholesterol levels should be regulated, and they should follow their health care provider's recommendations for diagnostic tests and screenings. -
Healthy Diet - 40s
In their 40s, adults should maintain their healthy diet as their peak bone mass declines. Low fat dairy products, fish, and nuts are foods that may prevent osteoporosis. It is also important for adults in their 40s to be aware of their sugar intake since the risk of getting type 2 diabetes increases with age. Cholesterol levels should also be maintained, and consuming excessive amounts of high fat dairy should be avoided. -
Physical Activity - 40s
Regular exercise is still necessary for adults in their 40s. They should try to maintain the muscle mass that they have so it doesn't decline as they age. Maintaining flexible muscles should be another important component of their workout. It is also wise to begin incorporating exercises that will promote bone health, such as walking or jogging. -
Preventive Health Care - 40s
In their 40s, adults may start experiencing sexual and reproductive health problems such as sexual dysfunction. Skin problems may start arising, and a dermatologist should be consulted with if there are any concerning sun spots. Adults in their 40s may experience vision and hearing loss, so glasses may suddenly be necessary. Additionally, they should develop a routine medical care system and get checked on their blood pressure, cholesterol, immunizations, and more. -
Healthy Diet - 50s
Adults in their 50s should be sure to cut back on their salt intake, limit foods that contain unhealthy fats, and consume the other standard healthy foods and nutrients like fiber, minerals, healthy fats, lean protein, and fruits and vegetables. Women over the age of 50 require 1000mg of calcium every single day to ensure optimal bone health, which means at least 3 serves of calcium-rich dairy every single day. Males entering their 50s should have a diet high in fiber to prevent bowel cancer. -
Physical Activity - 50s
Adults in their 50s should try to maintain a regular exercise routine of about 30-60 minutes of physical activity, and should speak to a health care provider before joining an exercise program. Weight-bearing exercises and aerobic exercise for heart health help reduce the risk of osteoporosis. Activities such as walking, jogging, biking, dancing, and weight lifting are good choices. Exercising with family or friends may encourage regular physical activity. -
Preventive Health Care - 50s
50-year-old adults should try to develop routine visits and exams for physical exams, dental and eye exams, blood pressure, cholesterol, and diabetes screenings, skin and cancer exams, and immunizations. -
Healthy Diet - 60s
Maintaining good nutrition is an important diet goal as people reach their 60s. They should try to eat a wide variety of foods including 4-5 servings of fruits and vegetables, 3 servings of fiber rich whole grains, 2-3 servings of non or low-fat dairy products, and plenty of protein per day. -
Physical Activity - 60s
People in their 60s should get at least 30 minutes of exercise on most days of the week. Walking, swimming, water aerobics, bowling, dancing, light weight training and resistance training can be good choices. -
Preventive Health Care - 60s
60-year-olds should visit their health care provider regularly for check-ups, health screenings and diagnostic tests, and immunizations. They should contact a health provider if they have concerns about their cognitive function or mental health. Carbon monoxide and smoke detectors need to be functioning in each room of their house. Other safety precautions, such as wearing a helmet while biking, using a seat belt, and taking steps to reduce their risk for falls should be taken.
