A New Year of Better Health: Screenings and Smart Habits for Every Age

With each passing year, your health needs evolve, and every decade of life brings its own priorities. Whether you set big New Year’s resolutions or are simply considering small, meaningful changes, one of the most impactful commitments you can make in 2026 is to prioritize your long-term health.

Staying up to date with recommended screenings is a great starting point, so we’re sharing what to focus on throughout each decade of adult life – along with habits that support health at every age.

20s and 30s: Build Your Foundation

These decades are about forming lifelong habits and paying attention to early warning signs. Laying a strong foundation now can significantly reduce the risk of chronic illness later in life.

Health Priorities & Screenings

• Maintain a healthy weight through balanced nutrition and regular movement
• Support mental health. Many conditions, including depression and bipolar disorder, commonly emerge in the mid-20s
• Get routine eye and hearing exams at least every 10 years
• HPV and meningococcal vaccinations are recommended
• STI and HIV testing for those with new or multiple partners

Women’s Health Must-Dos

• Pap tests every two years, with annual pelvic exams
• Clinical breast exams every three years and monthly self-exams
• Discuss birth control and family-planning goals

Men’s Health Must-Dos

• Perform monthly testicular self-exams; testicular cancer risk peaks in your 20s

40s and 50s: Protect Your Heart and Hormones

As the body changes, prevention becomes even more important. Staying proactive during these years can help reduce the risk of heart disease – the leading cause of death in both men and women in midlife.

Health Priorities & Screenings

• Metabolism slows, making weight management more challenging; reassess nutrition and exercise routine
• Stress from family, career, and finances often peaks; prioritize stress management and relaxation techniques
• Annual blood pressure, cholesterol, thyroid and diabetes screenings (diabetes screening typically begins at age 45)
• Colonoscopy screening starting at age 45 (earlier if high risk)
• Ask your provider whether bone density testing (DEXA) is appropriate, particularly in your 50s

For Women

• Annual mammograms starting at 40 (earlier if high risk)
• Continue Pap tests, pelvic exams, and self-breast checks
• Discuss symptoms of perimenopause and menopause
• Decreasing estrogen increases risk of bone loss; strength training and adequate calcium intake are crucial.

For Men

• Prostate health evaluation, including digital rectal exam and PSA blood testing
• Declining testosterone can affect energy, mood, and sexual function – talk to your provider if symptoms arise.

60s, 70s, and Beyond: Stay Strong and Independent

After retirement, you’ll likely have more time to focus on your health – so take advantage of it. Managing heart disease risk, maintaining bone strength, and preserving independence become especially important. And there’s good news: studies show that a positive outlook on aging is linked to longer life.

Key Screenings & Health Priorities

• Support cognition: keep the brain active by reading, puzzles, or learning new skills
• Stay physically active: strength training, balance exercises, and walking help prevent falls and maintain independence
• Focus on hydration as thirst recognition decreases with age
• Maintain nutrition: older adults may need additional B12, calcium, vitamin D, potassium, and magnesium
• Care for aging skin with moisturizer and sun protection

Screenings to Continue

• Mammograms every 1–2 years; annual pelvic and clinical breast exams
• Prostate cancer screening for men based on individual risk and provider guidance
• Colonoscopy every 10 years if prior results were normal
• Bone density testing (DEXA) to monitor for osteoporosis
• Diabetes and blood pressure monitoring
• Vision exams every one to two years and routine hearing checks

Health Basics for Every Age

No matter your age or gender, these habits make a major difference:

• Sleep at least 7-8 hours each night to support your immune system, maintain a healthy weight, and reduce chronic disease risk.
• Eat nutrient-rich foods. Prioritize lean protein, fruits, vegetables, fiber, omega-3 fats, and adequate calcium and vitamin D.
• Stay active withat least 30 minutes of daily movement to support heart, bone, and brain health.
• Avoid or minimize alcohol. Quitting is best. Limit to no more thanone drink a day for women, or two for men.
• Don’t smoke. Quitting is the single most important step you can take for long-term health.
• Keep up with twice-yearly dental care and routine vision and hearing exams.
• Perform monthly self-skin checks and talk with your provider about any changing moles.
• Stay current with immunizations, including annual flu shots and Tdap boosters every 10 years.
• Most importantly, establish care with a primary care provider (PCP) and get an annual physical to monitor your weight, blood pressure, cholesterol, thyroid function, and blood sugar.

As we begin 2026, we hope “prioritizing my health” makes your list of annual goals. Set calendar reminders for age-appropriate screenings, recommit to healthy habits, and talk with your doctor any questions or concerns. Partnering with your PCP can help you prevent disease, catch issues early, and feel your best at every age.

Need a primary or specialty care doctor? Call 1-888-627-4642 to be connected with a provider who can support your health journey in 2026 – and for many years to come.