Exercise

Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, plus muscle-strengthening activities twice weekly.

• Walking, jogging, swimming, cycling
• Strength training (weights or bodyweight)
• Flexibility & balance exercises (yoga, Pilates)

Heart Health

Keep blood pressure under 120/80 mmHg and cholesterol in check. Regular movement and a balanced diet are your best defenses.

Bone & Joint Health

Consume calcium-rich foods, get adequate vitamin D, and maintain good posture. Weight-bearing exercises build stronger bones.

Balanced Plate

Fill half your plate with vegetables and fruits, one-quarter with whole grains, and one-quarter with lean protein.

Hydration

Drink at least 8–10 glasses of water daily. More if you are active or live in a hot climate.

Key Nutrients

• Protein: 0.8–1.6g per kg of body weight
• Fiber: 25–38g daily
• Healthy fats: Avocados, nuts, olive oil, fatty fish

Mindfulness & Stress

Practice daily meditation or deep breathing. Chronic stress weakens immunity and raises disease risk.

Social Connections

Strong relationships are linked to better health outcomes and longer life expectancy.

Sleep Hygiene

Aim for 7–9 hours nightly. Maintain consistent sleep schedule and avoid screens 1 hour before bed.

Recommended Screenings

Blood pressure, cholesterol, blood sugar, cancer screenings (mammogram, colonoscopy, etc.) as per age and risk factors.

Vaccinations

Stay up to date with flu, COVID-19, Tdap, shingles, and other recommended vaccines.