Here is a free, adult age-appropriate healthy-checkup guide.
Source: More (May, 2015); Ebony.com (Oct./Nov., 2016).
In Your 30s
Cook with olive and sunflower oils to maintain healthy lung capacity for old age.
Have 30 grams of protein (4 oz. of meat or 5 oz. of nuts) at every meal to preserve your muscles.
Sleep six to nine hours a night to boost your brain's power.
Walk or stretch a few min. every hour, and drink 64oz. of fluids daily to prevent varicose veins.
In Your 40s
Eat 35 almonds a day to reduce added belly fat.
Do some form of exercise or yoga once or twice a week to maintain a strong immune system.
Add a mouthwash rinse to your daily dental habits.
Eat breakfast every day; avoid daily overeating.
Blink your eyes every two to four seconds and one-on-purpose blink every 20 minutes: Squeeze eyelids tightly shut for a count of two to avoid dry eyes.
In Your 50s
Eat less than 1,500 milligrams of salt per day to keep your bones hard.
Limit your added sugar intake to about six teaspoons to avoid high blood pressure. Avoid high fructose sugars (corn syrup, syrup, 10x sugar, etc.)
Do eight squats three days a week to protect your hips and knees.
If you still are having a monthly period, take an iron tablet. If not, don't take unless directed by a physician.
In Your 60s - Life Span
Find or pursue a hobby.
Take a 2,000-IU vitamin D supplement and maintain getting some sunlight to prevent aches and pains.
LADIES and MEN
Move more, sit less! Acknowledge and accept stressful events; learn productive ways of handling such mishaps! Eat home-cooked meals more than fast-food meals!
Maintain a BMI of less than 25 - 18.5 to preserve a healthy body weight. Check annually.
Don't drink more than 8 oz. of fluid (water is best) in one sitting if you suffer from bladder incontinence.
Complete a formal breast exam screening with your physician.
Ages 20 - 39
Maintain a blood pressure of 120 - 139 for the top number and 80 - 89 for the botton number.
Every four to six years or more if instructed, check your cholesterol.
Ages 40 - 49
Get a rectal exam, fecal occult blood testing, sigmoidoscopy, or colonoscopy beginning at 45; or sooner if a history of colon cancer in your family. Do every 3 to 5 years.
Complete a blood glucose screening after age 45, or sooner if a history of diabetes in your family.
Complete a prostate check between age 45 - 50 with the prostate-specific antigen blood test along with a digital rectal exam. Do yearly or every 2 years.
Ages 50 - life span
Complete a ECG/EKG of your heart at age 70 and over. Do yearly.
Perform a bone density test after age 70. Do yearly or every 2 years.
If you have ever been a heavy smoker, complete a CT of your lungs beginning at age 50. Do yearly.