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exercise for at least one hour regularly
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Period: to
During my 20s
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get enough sleep every night
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have a medical check up with a doctor every 2 years
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use sun screening when doing outdoor activity
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eat a healthy diet
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have a dental exam and clean every 6-12 months
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don't use drugs or alcohol
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have clinical testicular exam
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practice good hygiene
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practice safe sex
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find a proper primary care provider and medical specialist
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see a dermatologist to screen for skin cancer
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get regular comprehensive eye exams
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get recommended immunizations
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eat less junk foods
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exercise at least 30 minutes daily
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Period: to
during my 30s
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maintain a healthy weigh by eating healthy
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reduce the amount of sodium (salt) in my diet
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don't smoke, drink, or do drugs
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visit the dentist once every 6-12 month
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get enough sleep everyday
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don't drink and drive
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keep track of my BMI, blood pressure, and cholesterol level
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eat plenty of vegetables, fruits, whole gains, lean protein and low fat dairy
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have hearing test
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have comprehensive eye exam and vision screen every 1-2 years
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have a cholesterol screening
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have a skin cancer screening
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go to the gym and try to build muscle
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make time for myself to do fun things and relax
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don't eat food that contain a lot of saturated fat
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Period: to
during my 40s
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digestive problems such as ulcer might arise
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take time to relax and do fun things to relieve stress
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Concern: chronic pain such as back pain or tendonitis
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Concern: risk for osteoporosis -bone loss
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Concern: anxiety or depression
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be prepare for skin problems that might arise
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physical check up every 2-3 years
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changes in vision and hearing loss
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have dental exam and cleaning every 6-12 months
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blood pressure screening every 2 years
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cholesterol and diabetes screening
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have a testicular exam
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Colorectal cancer screening
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skin exam every 3 months
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get immunizations as recommended
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maintain a healthy diet
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have dental exam and clean every 6-12 months
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Period: to
during my 50s
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cut back on salt and unhealthy fat
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stay active and do exercise at least 30 minutes regularly
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only drink alcohol in moderation
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physical exam every 2 years
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don't smoke or do drugs
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have blood pressure and cholesterol screening every year
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Concern: digestive issues, cancer, abnormal blood sugar levels
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Concern: chronic pain, changes in vision and hearing loss
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have diabetes screening and skin exam
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Concern: high cholesterol level, high blood pressure, heart diseases
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have colorectal cancer screening
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Concern: osteoporosis, skin problems, urinary incontinence
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doing things that are enjoyable to relieve stress
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have prostate cancer screening
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get enough rest daily
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take up a hobby and challenge my mind
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maintain a healthy weigh and diet
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do a colonoscopy
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Concern: increase risk of heart diseases
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Period: to
during my 60s
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stay active and do exercise daily
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visit my health care provider regularly for check ups
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eat a lot of fruits, vegetables, lean proteins, whole grains, and low fat dairy products
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dental and eye exam once a year
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do thyroid test every 5 years
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Annual vaccines (flu, hepatitis, pneumonia, tetanus, shingles)
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have a bone density test
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blood pressure screening once a year
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take the time to learn about warning signs for serious medical conditions
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do testicular exam and prostate cancer test once a year
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drink only for moderations
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do blood glucose test once every 3 years
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don't smoke or do drugs