Promoting good health is best when done over a lifetime, but you can still start implementing healthful practices at any time to increase your odds of longer survival and a stronger, healthier body. You can always gain some of the health promotion benefits, regardless of your current age, but the sooner you get started, the better your results will likely be.
It is important to note, however, that some guidelines change as time passes, and what is appropriate for you at twenty years of age may not be when you reach forty, sixty, or older. For general guidelines to optimal health at any age, consult the sidebar that follows, which was developed by Dr. John for the Aging Successfully magazine produced by Saint Louis University and the Saint Louis
Veterans Administration.
A Guide to Optimal Health over Your Lifetime
0–40 Years
1. Exercise regularly.
2. Avoid obesity.
3. Ingest adequate calcium.
4. Eat nutritious foods, including fish.
5. Wear your seat belt.
6. Drink in moderation after age 21, and do not smoke.
7. Get your vaccinations.
8. Drive at a safe speed (once you get your driver’s license).
9. Avoid violence and illicit drugs.
10. Do a monthly breast self-exam (females, after menstruation begins).
40 – 60 Years
1. Exercise regularly.
2. Avoid obesity.
3. Ingest adequate calcium and vitamin D
4. Eat fish.
5. Wear your seat belt.
6. Drink in moderation, and do not smoke.
7. Have your blood pressure checked.
8. Get your cholesterol and glucose checked.
9. Screen for breast and colon cancer, high blood pressure, and diabetes.
10. Get regular Pap smears (females).
11. Have regular mental activity and socialize.
12. Avoid taking too many medicines.
13. Consider hormone replacement (males and females).
60 –80 Years
1. Exercise regularly, including balance and resistance exercises.
2. Avoid weight loss.
3. Ingest adequate calcium and vitamin D.
4. Eat fish.
5. Wear your seat belt.
6. Drink in moderation, and do not smoke.
7. Screen for breast and colon cancer, high blood pressure, osteoporosis, and diabetes.
8. Get your cholesterol checked.
9. Have flu, pneumococcal, and possibly herpes zoster vaccinations.
10. Get regular Pap smears (females).
11. Have regular mental activity and socialize.
12. Avoid taking too many medicines.
80 Years
1. Exercise regularly, including balance and resistance exercises.
2. Avoid weight loss.
3. Ingest adequate calcium and vitamin D.
4. Be screened for osteoporosis.
5. Wear your seat belt.
6. Drink in moderation, and do not smoke.
7. Have your blood pressure checked.
8. Do monthly breast self-exams (females).
9. Have flu and pneumococcal vaccinations.
10. Make your home safety proof to prevent falls; if you are unsteady, use a cane and consider hip protectors.
11. Have regular mental activity, socialize, and avoid being depressed.
12. Avoid taking too many medicines.
13. Keep doing what you are doing right.
It is important to note, however, that some guidelines change as time passes, and what is appropriate for you at twenty years of age may not be when you reach forty, sixty, or older. For general guidelines to optimal health at any age, consult the sidebar that follows, which was developed by Dr. John for the Aging Successfully magazine produced by Saint Louis University and the Saint Louis
Veterans Administration.
A Guide to Optimal Health over Your Lifetime
0–40 Years
1. Exercise regularly.
2. Avoid obesity.
3. Ingest adequate calcium.
4. Eat nutritious foods, including fish.
5. Wear your seat belt.
6. Drink in moderation after age 21, and do not smoke.
7. Get your vaccinations.
8. Drive at a safe speed (once you get your driver’s license).
9. Avoid violence and illicit drugs.
10. Do a monthly breast self-exam (females, after menstruation begins).
40 – 60 Years
1. Exercise regularly.
2. Avoid obesity.
3. Ingest adequate calcium and vitamin D
4. Eat fish.
5. Wear your seat belt.
6. Drink in moderation, and do not smoke.
7. Have your blood pressure checked.
8. Get your cholesterol and glucose checked.
9. Screen for breast and colon cancer, high blood pressure, and diabetes.
10. Get regular Pap smears (females).
11. Have regular mental activity and socialize.
12. Avoid taking too many medicines.
13. Consider hormone replacement (males and females).
60 –80 Years
1. Exercise regularly, including balance and resistance exercises.
2. Avoid weight loss.
3. Ingest adequate calcium and vitamin D.
4. Eat fish.
5. Wear your seat belt.
6. Drink in moderation, and do not smoke.
7. Screen for breast and colon cancer, high blood pressure, osteoporosis, and diabetes.
8. Get your cholesterol checked.
9. Have flu, pneumococcal, and possibly herpes zoster vaccinations.
10. Get regular Pap smears (females).
11. Have regular mental activity and socialize.
12. Avoid taking too many medicines.
80 Years
1. Exercise regularly, including balance and resistance exercises.
2. Avoid weight loss.
3. Ingest adequate calcium and vitamin D.
4. Be screened for osteoporosis.
5. Wear your seat belt.
6. Drink in moderation, and do not smoke.
7. Have your blood pressure checked.
8. Do monthly breast self-exams (females).
9. Have flu and pneumococcal vaccinations.
10. Make your home safety proof to prevent falls; if you are unsteady, use a cane and consider hip protectors.
11. Have regular mental activity, socialize, and avoid being depressed.
12. Avoid taking too many medicines.
13. Keep doing what you are doing right.
