Personal Health Timeline By ChanNimeth 2020 exercise for at least one hour regularly Period: 2020 to 2030 During my 20s 2021 get enough sleep every night 2022 have a medical check up with a doctor every 2 years 2023 use sun screening when doing outdoor activity 2024 eat a healthy diet 2024 have a dental exam and clean every 6-12 months 2025 don't use drugs or alcohol 2025 have clinical testicular exam 2026 practice good hygiene 2026 practice safe sex 2027 find a proper primary care provider and medical specialist 2027 see a dermatologist to screen for skin cancer 2028 get regular comprehensive eye exams 2029 get recommended immunizations 2029 eat less junk foods 2030 exercise at least 30 minutes daily Period: 2030 to 2040 during my 30s 2031 maintain a healthy weigh by eating healthy 2031 reduce the amount of sodium (salt) in my diet 2032 don't smoke, drink, or do drugs 2032 visit the dentist once every 6-12 month 2033 get enough sleep everyday 2034 don't drink and drive 2034 keep track of my BMI, blood pressure, and cholesterol level 2034 eat plenty of vegetables, fruits, whole gains, lean protein and low fat dairy 2035 have hearing test 2036 have comprehensive eye exam and vision screen every 1-2 years 2037 have a cholesterol screening 2037 have a skin cancer screening 2038 go to the gym and try to build muscle 2039 make time for myself to do fun things and relax 2040 don't eat food that contain a lot of saturated fat Period: 2040 to 2050 during my 40s 2041 digestive problems such as ulcer might arise 2041 take time to relax and do fun things to relieve stress 2042 Concern: chronic pain such as back pain or tendonitis 2042 Concern: risk for osteoporosis -bone loss 2043 Concern: anxiety or depression 2044 be prepare for skin problems that might arise 2044 physical check up every 2-3 years 2045 changes in vision and hearing loss 2045 have dental exam and cleaning every 6-12 months 2046 blood pressure screening every 2 years 2047 cholesterol and diabetes screening 2047 have a testicular exam 2048 Colorectal cancer screening 2049 skin exam every 3 months 2049 get immunizations as recommended 2050 maintain a healthy diet 2050 have dental exam and clean every 6-12 months Period: 2050 to 2060 during my 50s 2051 cut back on salt and unhealthy fat 2052 stay active and do exercise at least 30 minutes regularly 2052 only drink alcohol in moderation 2052 physical exam every 2 years 2053 don't smoke or do drugs 2053 have blood pressure and cholesterol screening every year 2054 Concern: digestive issues, cancer, abnormal blood sugar levels 2055 Concern: chronic pain, changes in vision and hearing loss 2055 have diabetes screening and skin exam 2056 Concern: high cholesterol level, high blood pressure, heart diseases 2056 have colorectal cancer screening 2057 Concern: osteoporosis, skin problems, urinary incontinence 2057 doing things that are enjoyable to relieve stress 2058 have prostate cancer screening 2059 get enough rest daily 2059 take up a hobby and challenge my mind 2060 maintain a healthy weigh and diet 2060 do a colonoscopy 2060 Concern: increase risk of heart diseases Period: 2060 to 2070 during my 60s 2061 stay active and do exercise daily 2062 visit my health care provider regularly for check ups 2062 eat a lot of fruits, vegetables, lean proteins, whole grains, and low fat dairy products 2064 dental and eye exam once a year 2065 do thyroid test every 5 years 2065 Annual vaccines (flu, hepatitis, pneumonia, tetanus, shingles) 2065 have a bone density test 2066 blood pressure screening once a year 2066 take the time to learn about warning signs for serious medical conditions 2067 do testicular exam and prostate cancer test once a year 2068 drink only for moderations 2069 do blood glucose test once every 3 years 2069 don't smoke or do drugs
