“You’re only as old as you feel” is more than just a phrase. You’ll find people of every age living healthy, fulfilling lives. The health choices you make as you age can contribute significantly to your quality of life.

Still, we know it’s hard to put yourself first when work pressure, financial needs and family demands pile up. So we’ve created a simple list so you can take care of yourself better—every step of the way.

Men’s health do’s and don’ts

Nutrition

Don’t expect to get a lot out of your body if you’re not putting the right things into your body. The biggest nutrition mistake men make? They don’t eat enough fruits and vegetables. The USDA says for each meal, half of your plate should be covered with them! The other half: equal parts lean protein and whole grains.

Focus on foods that are full of vitamins, minerals, fiber and protein. If you’re on the go, skip the fast-food drive-through. Fatty, fried or sugary foods can have a negative health impact over time. Pack nuts, low-fat yogurt or cheese, or a salad instead. Sneak veggies into homemade smoothies to pack an extra punch. At dinnertime, add beans, other legumes and fish to spice up your cooking routine.

By eating lower-calorie, nutrient-dense food throughout the day, your mental and physical capabilities will improve. So will your body mass index, which measures body fat in relation to your height. “Normal weight” men have a body mass index in the range of 18.5–24.9.

Drinking enough water each day is also key to maintaining health, energy level and mood. Experts say 125 ounces, or about a gallon, is a good target. * Speaking of drinking, when you’re in the mood for alcohol, wine or beer, make sure you’re consuming in moderation: no more than two drinks per day. Always avoid smoking cigarettes.

Exercise

Every man—young or old, large or small—must make exercise part of their routine. The Centers for Disease Control and Prevention (CDC) pushes for 150 minutes of moderate-intensity aerobic exercise a week and muscle-strengthening activities at least two other days. Go for a run, ride your bike or sign up for a new sport or outdoor hobby. Cardio workouts are best for losing weight, busting stress and improving sleep. Muscle strength, flexibility and balance activities will keep you toned and limber.

Sleep

Prioritize seven to nine hours of sleep a night. If your mind races with worry, try mindful breathing exercises a few minutes a day and before bedtime. See a doctor for checkups and when you’re sick, speak with a Teladoc doctor from the comfort of your own home. You should have your blood pressure checked at least once every other year. Finally, as the headlines made clear this year: Don’t skip your annual flu shot. 

Exploring your 20s and 30s

Nutrition

Start with the advice above to stick to a healthy diet. Planning meals before your weekly shopping trip is the key to success.

Exercise

Use your age to your advantage in the gym and on the field: You’re at peak potential for endurance and fitness. Increase intensity of workouts, shoot for high heart rates, and mix in plenty of weights and strength training. Your body is primed to see results.

Prevention

Did you know testicular cancer is the most common cancer in men age 15 to 34? Do self-exams, and then talk to a doctor if you notice anything strange. If you’re sexually active, especially with multiple partners, get screened at least once a year for STDs. All men should get tested for HIV at least once.

Starting at 35, it’s important to have your cholesterol tested. If you have high blood pressure, heart disease in the family or other cardiac risk factors like obesity, start getting checked by 25 years old. There are overlapping risk factors here with type 2 diabetes, so also ask a doctor if a blood sugar test could help you.

Using Teladoc to improve his eating habits, member Jose says, “The dietitian immediately set me up on a plan to follow and will return for yet another session in a week. I am pleased with the session and look forward to yet another session.”

Maturing into your 40s and 50s

This period of life can bring mounting daily pressures and stressors: financial needs of aging children, hectic schedules and career ups and downs. Stay aware of feelings of joy and sadness in your life. Take time for hobbies and if you lack passion or motivation, talk to a therapist who can help.

Nutrition and exercise

At this stage of life, metabolism naturally slows, and cardiovascular risk factors such as high blood pressure and weight gain go up. Keep them under control with a healthy diet and exercise. Men tend to lose muscle around this age, so continue with a workout routine that mixes cardio and strength.

Prevention

Heart disease is the number one cause of death in men aged 45 to 54. In addition to the above-mentioned exercise, add high-intensity intervals to workouts to help protect your arteries.

At 50, it’s time to discuss options for colon cancer screening with a doctor. Men usually start with a colonoscopy, which they get every 10 years, but yearly stool tests and other studies are available to consider. Regular prostate cancer screenings called PSA tests may be right for you by age 50—or earlier if you are at risk.

Finding fulfillment in your 60s and beyond

Nutrition and exercise

Keep that body moving! The CDC recommends aerobic exercise for at least 30 minutes a day, five days a week. If your joints are achy, do lower-impact workouts. Studies show that men in their 60s and 70s who strength train regularly have muscles that look and perform as well as inactive men in their 20s and 30s.

Exercise also boosts brain function. Keep the juices flowing by reading, doing crossword puzzles, trying new hobbies and socializing. Staying physically and mentally active will help prevent cognitive decline.

Prevention

Continue the colon and prostate cancer screenings as your doctor recommends. If you ever smoked, you may want an abdominal aortic aneurysm (AAA) ultrasound test between 65 and 75 to make sure your aorta is healthy.

Get a yearly flu shot and the shingles vaccine once you turn 60. At 65, the CDC says to get pneumonia vaccines. The COVID-19 vaccine may be added to this list soon too!

With a little effort behind the right plan, healthy choices turn into solid routines. Our approach will help you stay healthy as you age. Teladoc is here 24 hours, seven days a week for every medical problem along the way—from the sensitive to the simple and everything in between.

This portion of the Teladoc website occasionally offers health, fitness, and nutritional information and is provided for educational purposes only. You cannot rely on any information provided here as a substitute for or replacement of professional medical advice, diagnosis or treatment. Teladoc cannot assure that the information contained on this site always includes the most recent findings or developments with respect to the particular subject matter covered.

If you ever have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid or delay obtaining medical- or health-related advice from your healthcare professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

If you are in the United States and think you are having a medical or health emergency, call your healthcare professional, or 911, immediately.

The COVID-19 pandemic is rapidly evolving. While we are continuously reviewing and updating our content, some of the information in this article may not reflect the most up-to-date scientific information. Please visit the online resources provided by the Centers for Disease Control and Prevention (CDC), the World Health Organization (WHO) and your local public health department to stay informed on the latest news, or reach out to Teladoc to speak with one of our board-certified physicians.