Lifetime Personal Health

20s

20

Physical Activity: It is important to exercise regularly at least 30 minutes a day. Due to bone mass peaks in your 20s, it is important to build bone through exercises such as hiking, running and strength training to reduce risk for bone diseases.

20s

20

Preventive Health Care: Young adults should have a medical check-up at least every 2 years, this should include blood pressure screening. For women, it is important to have a gynecological exam, clinical breast exam, and Pap test every 2-3 years. For men, it is important to have clinical testicular exams and perform regular self-exams. They should also get regular eye exams, and have the recommended immunizations. It is important to have a cholesterol screening in your 20s due to family history.

Lifetime Year - 20s

20

Healthy Eating: Young adults should eat a healthy diet to reduce the risk of chronic diseases.Foods that are important for young adults include protein, calcium, potassium, healthy omega-3 fats, and folic acids.It is important to make sure to pay attention to portion sizes and take supplements as recommended by health care provider. Young adults must also avoid alcohol or drink no more than 2 drinks per day for men, and 1 for women; they should also avoid smoking or drugs.

30s

30

Physical Activity: It is important to exercise regularly to help improve mood, lower risk of heart disease and certain types of cancers, as well as osteoporosis. It is recommended to exercise 30-60 minutes on most days of the week. Exercises such as walking, jogging, dancing, biking, swimming, hiking, or playing tennis as well as lifting weights can help boost metabolism and prevent osteoporosis.

30s

30

Preventive Health Care: It is important to get an eye exam and vision screening every 1-2 years, a hearing test and dental exam every 6-12 months. It is also important to have a cholesterol screening as recommended, and a skin cancer screening.As well as have the necessary immunizations. Women should have a gynecological exam, clinical breast exam and Pap test. They should also ask their health care provider before becoming pregnant. Men should have a clinical testicular exam as recommended.

Lifetime Year - 30s

30

Healthy Eating: Eating healthy includes eating plenty of vegetables, fruits, whole grains, lean protein and low -or nonfat dairy products. Also eating essential vitamins, minerals, iron, folic acid, calcium, potassium, B vitamins, vitamin D, fiber and healthy omega-3 fat. Also reducing intake of processed and fast foods, while also reducing the amount of salt in our diet is also important. Taking the right vitamin/mineral supplements and avoiding drugs/alcohol is essential to a healthy body.

Lifetime Year - 40s

40

Healthy Eating: Eating habits in your 40s are exactly the same as your 30s so it is important to keeps your healthy eating habits up as you age. Such as avoiding drugs/alcohol, and eating plenty of vegetables, fruits, protein, who grains, and nonfat dairy products and the necessary minerals/ vitamins. As well as eating foods with iron, folic acid, calcium, potassium, B vitamins, vitamin D, and healthy omega-3 fat. Understanding family health history can help you reduce risks of diabetes.

40s

40

Physical Activity: Exercising regularly for 30-60 minutes most days of the week to maintain healthy body weight. There are many risks of increased blood pressure, osteoporosis, and more diseases. So it is important to exercise such as doing regular weight-bearing exercises including strength training.

40s

40

Preventive Health Care: People in their 40s should have a physical exam(check-up) every 2 to 3 years, a dental exam every 6 months or as recommended and an eye exam every 2 years. As well as a blood pressure screening every 2 years to figure out if you have conditions like diabetes, heart disease etc. Also, a cholesterol, and diabetes screening, baseline skin exam to determine your skin cancer risk, colorectal cancer screening this begins at 45. Lastly, the necessary immunizations.

Lifetime Year - 50s

50

Healthy Eating: It is important at this time to pay attention to good nutrition, and cut back on salt in your diet. Eat plenty of fruits and vegetables, lean protein, healthy fats, whole grains, fiber, vitamins and minerals each day. It is important to maintain a healthy weight due to the fact that the metabolism naturally slows down as people age so it is important to eat healthy foods and exercise regularly to maintain this weight, which is important for your body image and health.

50s

50

Physical Activity: It is important to get at least 30-60 minutes of physical activity on most days of the week. Exercises such as aerobic exercises, for heart health and weight-bearing exercises such as walking, jogging, swimming, biking, hiking, dancing and weight lifting which are good options to reduce the risk of osteoporosis.

50s

50

Preventive Health Care: People in their 50s need to have a physical exam at least every 2 years, dental exam every 6 months, and eye exams every 2 years. Blood pressure screening to figure out if there are any risks of diabetes, heart disease, kidney disease etc. Cholesterol and diabetes screening are important but are to be done as recommended by health care provider. Skin exams are to determine your skin cancer risk. Immunizations are important to be done annually, and other tests needed.

Lifetime Year - 60s

60

Healthy Eating: It is important to eat healthily and limit processed foods. Eating fruits and vegetables 4-5 servings a day, fiber rich and whole grains, nonfat dairy products, lean meats, and proteins as well as foods high in omega-3 fatty acids, legumes, nuts, and seeds. It is also important to maintain a healthy weight in order to prevent obesity.

60s

60

Physical Activity: It is important to exercise regularly for at least 30 minutes on most days of the week. It is important to choose the right type of exercise for your body, such as walking, swimming, water aerobics, bowling, light weight training, and resistance training can all help to make sure that your risk of osteoporosis is reduced. Also, you are building back the muscles that you are losing due to a slower metabolism.

60s

60

Preventive Health Care: It is important to take more medicine to help your body fight infections because of weakened immune system. Such as the annual flu vaccine, blood pressure screening, bone density test, colonoscopy, dental exam, blood test, eye exam, Hepatitis vaccines, pneumonia vaccine, PSA test for prostate cancer in men, clinical breast exam and mammogram in women, tetanus shot, thyroid test, and yearly skin exam.