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Ann Wendling –

Quitting tobacco is one of the most important decisions a person can make. Each year, more than 480,000 people in the US die from smoking or exposure to secondhand smoke. Another 16 million live with a smoking-related illness. By quitting, you are making the choice to live a longer, healthier life. But it’s important to be prepared.

If you’re finally ready to say goodbye to cigarettes, follow this plan to prepare to be smoke-free.

PICK A QUIT DATE

Establishing a quit-date provides a concrete timeline and allows you to plan. When picking a date, consider where you smoke and who you smoke with. If you work with tobacco users, pick a weekend quit date or even think about taking a few days off. If you live with a fellow tobacco user, try establishing your quit day at the start of the work week. And consider asking them to quit with you.

Pick a date less than a month away. Around two weeks is ideal, since it’s hard to stay motivated and focused on quitting for a longer period. This gives you time to see a doctor and pick up any quit aids you might use.

14 DAYS UNTIL QUIT DAY

Start to prepare for your Quit Day. Visit your doctor to discuss your plan. If you are using a quit aid, you may need to start taking them one to two weeks before you quit, depending upon which type you chose. Your doctor can discuss whether over-the-counter quit aids (like nicotine gum, patches or lozenges) or prescription quit aids are the right options for you.

Take some time to write down your top three reasons for quitting. Post them somewhere that is easily accessible, like your desk at work or on your bathroom mirror. Type them on your phone to keep your reasons with you at all times. Look at them when you need encouragement and motivation.

12 DAYS UNTIL QUIT DAY

Certain actions, settings and routines may trigger you to crave a cigarette. Start keeping a journal now so you can figure out what your triggers are, and what changes you can make. Knowing your triggers before you quit, and how to change your habits, will help you set yourself up for success.

Do you have a cigarette with your morning coffee? Try a different routine instead. Have your brew at a coffee shop. Call or text a friend. Read the newspaper or sign up for email newsletters to start your day. Cutting back on caffeine may also be wise, as a lack of nicotine in your body will sharpen its effects.

Maybe you smoke in the car? Take new routes to your destinations, and don’t pass the stores where you purchased cigarettes. Go for a walk during what would have been your smoke break. Finally, if alcohol is a smoking trigger, consider abstaining until you feel confident in your ability to quit.

10 DAYS UNTIL QUIT DAY

Spend some time thinking about your smoke-free life. More money in your pockets, no smokers cough, fresh-smelling clothes—it will be like a new, improved you.

Remind yourself about how happy your friends and family will be, as well. Keeping them from secondhand smoke can add years to their life. Even pets benefit greatly from a smoke-free environment.

In addition to good thoughts, make sure you have all your quit aids ready, too. Read all the instructions so you know exactly how to use them.

7 DAYS UNTIL QUIT DAY

Having people to lean on makes a big difference when you are trying to quit smoking. Tell your family, friends and coworkers that you are planning to quit—and ask for their help. Give them specific ways they can support you, whether it’s being available to talk, spending work breaks together or trying a new activity.

Write down all of your plans—meds, triggers and who you have asked for support. Journaling your progress is a great outlet for any quitting-related stress you might feel.

3 DAYS UNTIL QUIT DAY

To keep your mouth and hands busy while you quit, it’s time to stock up on healthy snacks and other items. Substitutes for cigarettes work—you just have to be smart about it. Research has shown that smokers who eat more servings of fruits and vegetables have a higher quit rate than those who eat less.

Try carrot and celery sticks, sunflower seeds, apple slices or sugar-free gum, candy or lollipops. Even cinnamon sticks or toothpicks may help. While you’re at the grocery store, pick up a book of crossword puzzles or Sudoku, so you have another activity to occupy your hands. Alternatively, you can download a new game app to your phone.

Whatever you do, don’t reach for an e-cigarette. They have not been proven to be effective quit aids. In fact, many people end up becoming dual users, meaning they continue to smoke cigarettes while also vaping.

1 DAY UNTIL QUIT DAY

Prepare your house and your car for Quit Day. Throw out cigarettes, cigarette butts, ashtrays, lighters, matches and any other smoking paraphernalia. Remember all the places you like to stash cigarettes, like coat pockets, old purses or your glove compartment. It’s important that not a single cigarette be available to you.

Make sure you have all of your quit aids ready to go. Throw some in your car or bag, just to be sure you always have them with you. Ask any smokers in your life to refrain from lighting up around you. Some people even find that writing a “farewell to smoking” letter helps.

QUIT DAY

Congrats! It’s the big day! You’re committing to live a smoke-free life. Be sure to use your quit aids according to their directions. Try out some of your smoking substitutes to keep your mouth busy. If a craving hits, drink a big glass of water, take a walk, practice deep breathing, look up your favorite funny memes, play a game on your phone or call a friend. Basically, try anything to distract yourself. It may take some trial and error to figure out what method works the best for you.

THE FIRST SMOKE-FREE WEEKS

The first two weeks after quitting are the toughest. It’s important to stay motivated and try all of your coping techniques.

It’s okay if you don’t feel like yourself right now or have trouble concentrating. You’re still getting used to being smoke-free. Are you walking, eating right or getting enough sleep? Watch the caffeine as it might make you more jittery now.

Curb those cravings by munching on your healthy snacks. Try some non-food related distractions, too. Keep your hands and mind busy. Squeeze a stress ball, putty or gripper. Schedule a new exercise or yoga class. When you feel a craving, take a deep breath and remind yourself it’s a physical distraction, not a command to light up. The urge to smoke will pass in minutes, and each time you resist, you get stronger.

Don’t forget your friends and family, either. Ask them to help keep you busy and plan a few active adventures with them. Visit tobacco-free places like movie theaters, museums, restaurants and coffeehouses. If you go walking with friends, seek out parks that are smoke-free.

If you have a slip and smoke a cigarette, don’t give up completely. Continue using your quit med. Recommit to your quit plan and forge ahead!

AFTER TWO WEEKS

You’ve made it through the hardest time. Your cravings should be improving, and you will no longer need or want to have cigarettes in your life. Share your success with your support team and focus on your accomplishment. Do something to reward yourself—you deserve it!

Quitting also benefits your body and your bank account. How much money have you saved already? Keep that money in a safe spot and think about better uses it could go towards instead of cigarettes.

Be sure you continue your medication plan to the end. It can take brain receptors more than two months to get over nicotine cravings. Be vigilant on special occasions, during sudden heartbreak or loss, and through major life changes, as well.

Keep with it and enjoy the benefits of your new, cigarette-free life.

Sourcing: CDC, American Lung Association, National Cancer Institute, National Institutes of Health

Back to Tobacco Cessation

Tobacco use is the single largest preventable cause of disease and premature death in the US, according to the American Cancer Society. Yet surprisingly, nearly one in every seven adults smokes. The good news: The health benefits start just moments after you quit. We’re sharing six surprising strategies that may help you or a loved one kick the habit for good, including tracking your tobacco use and exercise.

TRACK YOUR TOBACCO USE

Kicking a tobacco habit can be hard, but there are lots of abatement tools and resources to use—many of which are free. Because our phones are always within reach, apps and trackers can be an excellent tool in quitting smoking for good. They can provide a daily reminder about your health habits (good and bad), and help track your progress.

Not sure which app is best for you? Sharecare, available for iOS and Android, can help you take control of your health—and habits—by tracking your daily tobacco use. Here’s how it works.

For Android and iOS users:

For desktop users:

DRINK YOUR MILK

Milk doesn’t just do your body good; it may also help you quit smoking. According to one study from Duke University, smokers reported that drinking milk worsened the taste of cigarettes, making them less likely to want to light up. On the other hand, the study found that alcohol and coffee enhanced the taste of cigarettes.

HIT THE GYM

Exercise is a proven crave-crusher. Simply walking every day engages your brain’s emotion centers, releasing mood-brightening compounds that dial down tobacco urges. Strength training likely helps the same way—by reducing stress and anxiety when you really want to smoke, and by relieving the uncomfortable effects of nicotine withdrawal. All it takes is two muscle-building sessions a week.

CHEW ON THIS

Lots of ex-smokers talk about how they miss the ritual of puffing on a cigarette when they quit. Chewing on cinnamon sticks—or flavored toothpicks—can help with the psychological aspects of withdrawal by keeping both your mouth and your hands busy. Plus, it freshens your breath. You can also place a cinnamon stick in your mouth, inhale and exhale until your craving is gone.

YOU ARE GETTING SLEEPY…

Results vary, but some researchers say hypnosis can help—in fact, some studies report a success rate of up to 66 percent. The key for hypnosis to work? You have to want to quit. Hypnosis helps you achieve a state of deep, focused relaxation in which you become open to suggestions that could help change your attitude toward cigarettes. Your doctor may be able to refer you to a qualified hypnotherapist who specializes in smoking cessation.

CONSIDER ACUPUNCTURE

Some people are able to quit smoking with the help of acupuncture, even though research hasn’t proven that it helps. Acupuncture involves the placement of tiny needles in the body to release feel-good chemicals that could help manage the symptoms of nicotine withdrawal. Ask your doctor to refer you to a qualified acupuncturist.

Sourcing: CDC, National Institutes of Health

Back to Tobacco Cessation

You already know that smoking is bad for you. Lighting up can contribute to lung cancer, heart disease, emphysema and much more. Not to mention, smoking is hard on your wallet—the price of a pack of cigarettes can run upwards of $10 or more.

And according to the Centers for Disease Control and Prevention, many Americans who smoke want to quit. In fact, according to a 2015 report, 7 out of 10 admitted wanting to kick the habit altogether.

But actually quitting is much easier said than done, and for most smokers, it takes multiple attempts.

“Learning not to smoke is kind of like learning to ride a bike,” says respiratory therapist Todd Drake of St. Mary’s Health Care System in Athens, Georgia, an ex-smoker who teaches an American Lung Association Freedom From Smoking class. “Very few people manage to quit on their first attempt, and usually it takes between five and seven tries to be successful.”

How do you know you’re ready to quit? Fortunately, there are some simple questions you can ask yourself to gauge where you are in the process, as well as a number of smoking cessation resources to help you if you are ready to take the step.

How to know you’re finally ready to quit

Before you begin your journey, it’s important that you take some time to think about whether you’re ready to quit—and why.

Here are some questions that may be included in any assessment you might take:

  1. Do I want to quit smoking for myself?
  2. Is quitting smoking my number one priority?
  3. Have I tried to quit smoking before?
  4. Do I believe smoking is dangerous to my health?
  5. Am I committing to trying to quit even though it may be difficult at first?
  6. Are my friends, family and coworkers willing to help?
  7. Besides health reasons, do I have other personal reasons to quit smoking?
  8. Will I be patient with myself while I’m trying?

You don’t have to answer yes to all eight questions to confirm you’re ready, says Drake. “Very few people do, if they’re honest,” he says. “If you answer yes to four or more, you’re already on the path of being ready to quit.”

Building your motivation

Once you’ve established you’re ready to quit, cultivating a sense of motivation for quitting can be helpful. Try writing a list of reasons; doing so will help confirm your decision and can serve as a good reminder if you get the urge to light up again.

Some specific reasons for quitting might include:

Once you’ve committed to stopping the habit and you’re aware of the reasons why, developing a plan—one that’s realistic and detailed—is important.

You’re ready to quit. Now what?

For most people, having a plan is usually the most successful way to stop. The American Lung Association reports that only 4 to 7 percent of those who try to quit cold turkey— that is, without a strategy in place—are successful. The rest of those who quit need a personalized plan.

Most smoking programs like Freedom From Smoking and the Quitter’s Circle walk you through a variety of steps to help you quit and will typically:

Be prepared for obstacles

The stressors of everyday life combined with nicotine withdrawal can affect your plan to quit smoking. And if you’ve been smoking a while, the habit may be ingrained in many different parts of your day, says Drake. “Smokers tend to use the habit for stress relief, relaxation therapy—and even as a social activity.”

It’s good to be aware of things that might interfere with your efforts to quit. Withdrawal symptoms like irritability and trouble sleeping, cravings and certain smoking triggers—like people, activities or feelings—may increase the urge to smoke. Learning how to manage cravings and triggers is key.

And remember, if you fall off the wagon, you shouldn’t beat yourself up. It takes most people numerous attempts to successfully quit smoking.

“Part of the process is learning that many smokers relapse, but are usually successful when they try again,” says Drake.

You can always call the National Cancer Institute’s toll-free tobacco quitline (1-800-QUIT-NOW) for counseling resources, medication information, advice on how to quit and much more.

Sourcing: CDC, American Lung Association, National Cancer Institute, National Institutes of Health

Back to Tobacco Cessation

Lea Herring –

Smoking causes roughly 480,000 deaths a year in the United States. Of those deaths, 41,000 are from secondhand smoke, meaning those who live and work around smokers can experience major health problems. It’s no surprise that smoking cigarettes is addictive, dangerous and quite expensive, but there are even more risks you may not know about. Here are seven surprising facts that might convince you to quit.

THERE ARE UP TO 7,000 CHEMICALS IN A BURNING CIGARETTE

The inside of a cigarette contains tobacco and chemicals like arsenic and cadmium, and when it’s burning it produces carbon monoxide. “Out of those 7,000 chemicals, 70 of them are known to cause cancer, and that’s a fact everyone should be aware of,” says Dr. Farah H. Akhdar, DO, a family practitioner from Redford, Michigan.

Other common chemicals and poisons found in cigarettes are:

SMOKING IS TIED TO STRESS

Many people with disorders like anxiety or depression feel that they need to smoke to relieve stress—but it can actually increase anxiety. Stress levels are higher in smokers than nonsmokers, which can raise blood pressure and heart attack risk. “Smokers are mistaken in thinking that when under stress, smoking will relieve their symptoms. It is the nicotine depletion that actually causes stress to begin with,” says Dr. Akhdar.

Here’s why: When you smoke, extra receptors are created in the brain to handle the amount of nicotine entering your body. When you’re not smoking, you’re not feeding those extra receptors with nicotine. “Nicotine addiction happens when it’s depleted from the body, which makes you feel even more stressed and anxious,” says Dr. Akhdar.

THE CONNECTION BETWEEN SMOKING AND CANCER

Today’s smokers are more likely to develop lung cancer than those who lived up 50 years ago. Eighty percent of lung cancer deaths are from smoking. And it is not just cigarette smokers who develop the disease. Smoking cigars, pipes and light or low-tar cigarettes have all been linked to lung cancer. The risk may be even higher for menthol products.

Another shocking statistic: almost one-third of cancer deaths that occurred in the US in 2017 could be attributed to cigarette smoking. It increases the risk of cancers of the oral cavity and pharynx, larynx, lung, esophagus, pancreas, uterine cervix, kidney, bladder, stomach, colon and rectum and liver, as well as acute myeloid leukemia.

Smokers aren’t just harming their own bodies. They are creating major health risks for anyone who lives or works within their smoke. It’s estimated that secondhand smoke causes more than 7,000 deaths from lung cancer each year, as well as 34,000 deaths linked to heart disease.

SMOKING DAMAGES YOUR HEART AND LUNGS

Chronic obstructive pulmonary disease (COPD), which includes emphysema and bronchitis, is the third leading cause of death in the United States. About 8 of 10 of those COPD deaths are from smoking. COPD damages the lungs, causing shortness of breath and a cough that gets worse over time. Smoking and secondhand smoke can also aggravate asthma in all ages.

Heart health is also greatly impacted when you use tobacco. Smoking accelerates the buildup of plaque in the arteries, beginning as early as adolescence. It also increases the risk of heart disease, stroke, peripheral vascular disease, aortic aneurysm and sudden death.

Regardless of how many years you have used tobacco, quitting now can save your heart. “According to The World Health Organization, quitting smoking for one year decreases your risk for coronary heart disease by half of what it would be as a smoker,” adds Dr. Akhdar.

OTHER DISEASES LINKED TO SMOKING

Beyond cancer and cardiovascular diseases, smoking can have many other scary effects on your body and overall health. Smokers are more likely to develop type 2 diabetes, as well as related complications like kidney disease, vision problems and nerve or circulation damage that can result in amputation. Tobacco use increases the risk for eye disease, including macular degeneration and cataracts.

Even bone health can be compromised. Smoking is a risk factor for osteoporosis and can increase the likelihood and severity of fractures.

It’s not just your body that feels the effects of smoking. Tobacco can harm your brain function. Memory performance and attention have been known to decline faster in smokers. It can also increase your risk for Alzheimer’s disease and dementia by up to 79 percent. “All forms of tobacco have long-term effects,” says Dr. Akhdar.

TOBACCO CAN CHANGE THE WAY YOU LOOK

Before your next cigarette, think about what smoking can do to your appearance. Tooth loss and gum disease are just some of the effects tobacco use can have on your oral health. If you chew smokeless tobacco, the sugar and irritants in those products can cause cavities.

Smokers’ hair tends to look brittle and less shiny, with more split ends. You may also have drier, pastier skin that can develop more wrinkles than nonsmokers of the same age. The good news is that quitting can slow down the signs of aging on your face.

YOUR FERTILITY COULD DECREASE

Regardless of your gender, smoking can reduce fertility. Men may experience erectile dysfunction due to smoking’s impact on circulation. It may also damage sperm.

Women who smoke during pregnancy have more complications, lower birth weights and a greater chance of early deliveries and stillbirths. Tobacco can harm the placenta, as well as the baby’s developing brain and lungs. Babies of smokers have an increased risk of dying from sudden infant death syndrome (SIDS), whether their mother smoked while pregnant or due to secondhand smoke after they are born.

Secondhand smoke is dangerous for kids of any age. It leads to ear and respiratory infections and is also responsible for many asthma attacks. There is no safe level of exposure to secondhand smoke.

The effects go well beyond childbearing years in women. Those who continue to smoke can experience menopause up to four years earlier than women who don’t.

There are grave risks to your body, health and mind for those who continue to smoke. The good news is that it is never too late to repair the damage, even if you have been smoking for years. Quitting today can lead to a healthier life for years to come.

KICK THE HABIT IN THE BUTT

Before you quit, the American Lung Association suggests defining your reasons, and making sure you understand the process. Talking to your primary care physician can help reach your goal. You can also:

“The more you see how beneficial it is for you to quit smoking, the more likely you’ll consider a plan to quit smoking,” says Dr. Akhdar.

Sourcing: CDC, American Lung Association, National Institutes of Health, Anxiety and Depression Association of America, National Cancer Institute, American Cancer Society, World Health Organization

Back to Tobacco Cessation

Your general practitioner’s (GPs) office is your healthcare home base. Your GP has probably stood by you through everything from worrisome new symptoms, to medication changes, to hospital stays and more. It’s their job to keep track of all your conditions and every part of your body. That means they stay pretty busy, but there are some things you can do to help them take the best possible care of you.

“The thing I think all practitioners want is for their patients to be accountable for their own health,” says Robin Miller, MD, an internal medicine doctor and Sharecare Editorial Advisory Board member.

Here are five things your GP wishes you’d do.

Think outside of the pill bottle

“If more people took responsibility for eating healthy and exercising, there would be some very happy providers,” says Dr. Miller.

Remember: Not every cure comes in a bottle. Many health problems like prediabetes or high blood pressure can be dramatically improved or even reversed through healthy living. For example, you can halt prediabetes in its tracks with lifestyle changes like eating right and exercising. A good place to start? Cooking lean, nutritious meals at home instead of eating out and getting in more steps each day. Your GP can also offer guidance on how to fit healthy habits into your specific lifestyle.

Make an action plan

Your everyday routine is reflected in your physical and emotional health. “People need to connect how they feel with what they eat, how they exercise and what they do,” says Dr. Miller.

For example, if your doctor explains that 20 minutes after your last cigarette, your heart rate and blood pressure will start to go down, turn that knowledge into a quit smoking plan.Work with them to set realistic goals, determine a quit date and find any support services you might need.

Keep a health notebook

Your GP organizes your overall care plan, which can involve a lot of moving pieces. Each one of your medical conditions may have its own specialized doctor—and those doctors might each prescribe different tests or medicines.

“Keeping a list of your meds and doses, having a short list of your health issues and being honest and open with every one of your providers is invaluable,” says Dr. Miller.

Collect notes in one place like a notebook or a folder and bring it with you to appointments. This small step can help your GP prevent things like medication errors and repeat tests.

Don’t stop medications on your owN

Medication side effects and steep prices might tempt you to cut pills in half or stop taking them all together. But messing with your medication schedule or stopping drugs “cold turkey” comes with serious potential risks like:

Whether you’re worried about prices, side effects or dose times that don’t fit your schedule, Dr. Miller says to always talk to your doctor first. They may be able to help you apply for financial assistance, locate a cheaper pharmacy or, if you’re experiencing side effects, a med or dose change might be possible.

Ask for advice about any and everything

Don’t only talk to your GP when your symptoms are acting up or you’re having a medical crisis. Think of them as your ally and resource when it comes to wellness and disease prevention too.

“Communication, honesty and a willingness to live better are extremely important when it comes to good health and a partnership with your provider,” explains Dr. Miller.

Whether you’re trying to lose weight or you’re thinking about starting a new vitamin supplement, ask your GP their opinion. Your doctor wants you to stay well and can give you helpful disease prevention tips.

Sourcing: CDC, U.S. National Library of Medicine, American Academy of Family Physicians

Back to Preventive Care

You may not see them, but germs are everywhere. They’re on your skin, inside your body and all around you. From the minute you wake up in the morning until you fall back into bed at night, you’ll likely encounter billions of microorganisms throughout your day.

Before you break out the hazmat suit, it’s important to understand that not all of the germs you’re exposed to on a daily basis are harmful. In fact, some microscopic bugs are actually helpful, explains Burt Banks, MD, a family medicine physician affiliated with Grand Strand Medical Center in Myrtle Beach, South Carolina.

“I think it would be completely impossible to avoid germs entirely, and I don’t think that we would really want to, because there are some beneficial bacteria and organisms that actually help us function better as humans,” Dr. Banks explains. “Our bodies do a pretty good job of fighting off the bad germs and we sometimes use the beneficial bacteria to help fight off those infections as well.”

While exposure to germs throughout your day is inevitable, there are certain common pathogens that could make you sick. It’s a good idea to be mindful about these germs and try to avoid them as best you can. Some common culprits include cold and flu viruses, norovirus (the germ that causes “stomach flu”), as well as staph, E. coli and other types of bacteria, Banks points out.

Once your day begins, there are many ways you can be proactive and help reduce your risk of infection, including:

Keep your hands clean

Some germs can survive on surfaces for hours. Respiratory viruses contained in droplets from coughs or sneezes can land on commonly-used objects, desks and countertops. Touching contaminated surfaces—like doorknobs, light switches, ATM machines, elevator buttons and other everyday items—then rubbing your eyes or touching your nose or mouth can lead to infection.

Viruses and bacteria can also spread through direct contact, including shaking hands, hugging or kissing.

Washing your hands thoroughly and often with soap and water is one of the most effective ways to protect yourself against respiratory and foodborne illnesses as well as infections that cause vomiting and diarrhea.

“Washing your hands for 20 seconds or long enough to sing the ABCs is typically adequate,” Banks says.

If you don’t have access to soap and water, using an alcohol-based hand sanitizer is a good alternative—if you choose the right one and use it frequently and properly, Banks points out.

“Many germs including certain types of bacteria, such as strep, staph, E. coli and MRSA as well as the flu, RSV and some hepatitis viruses, are very susceptible to hand sanitizers,” he says. Keep in mind, however, these products are not effective against all germs, including norovirus, and they aren’t a substitute for hand washing. Some are also more effective than others, Banks adds.

“The problem with hand sanitizers is that their effectiveness is short-lived and depends on the concentration of alcohol. The greater the concentration, the better the hand sanitizer works.”

Choose a hand sanitizer than contains at least 60 percent alcohol, the Centers for Disease Control and Prevention recommends. Before applying the liquid or gel, remove as much dirt or debris from your hands as possible. Read the product label for instructions and apply as much as directed to ensure its effectiveness. Then, rub the sanitizer over all surfaces of your hands until they are dry.

Be sure that your hands are clean before eating or touching your eyes, mouth or nose, after using the bathroom and while working in the kitchen. “I cringe when I see people blowing their noses and then cooking,” Banks says. “Proper hand hygiene really is critical when you’re preparing foods.”

Don’t assume that just because you’re at home you can let your guard down. “We tend to get a little bit more relaxed around family members and not think about it as much because we’re always together,” Banks adds. “But the best way we can protect our families is to really be aware of trying to avoid spreading our bad germs to them.”

Keep your distance

Someone with the flu can spread the virus to others who are standing up to six feet away. Other viruses that cause the common cold, measles and pertussis (whooping cough) can also spread through the air via droplets from the coughs and sneezes of infected people. If you inhale these contaminated droplets, you could also become infected. Play it safe and keep some distance between you and anyone who is or appears to be sick.

Don’t share your stuff (or borrow from others)

You may be more mindful about germs in restrooms and public places but become relatively lax when you’re around friends and coworkers. Sharing or exchanging personal items, such as towels, razors, lipstick and water bottles, can spread infection. Don’t use someone else’s utensils or drink from another person’s glass.

Disinfect common surfaces routinely

Similarly, it’s important to be vigilant about germs at home, routinely cleaning your bathroom and kitchen countertops. But you could also protect yourself from infection by disinfecting other objects and surfaces you come into contact with throughout your day, advises Banks.

“Anything you touch is a mechanism for transmitting infections—even cell phones,” he says. “We should use antiseptic wipes to clean those fairly frequently, as well as doorknobs and faucet handles.”

When you’re at the grocery store, give the shopping cart handle a rub with a disinfecting wipe to reduce your exposure to harmful bacteria. The same goes for those who work out at gyms or yoga studios, according to Banks. “Clean the equipment and mats with antiseptic wipes because a lot of skin infections can be transmitted on those surfaces,” he advises.

If you work in an office, it’s a good idea to clean your keyboard, desktop and other surfaces you touch on a regular basis. Keep your work area stocked with tissues, soap, alcohol-based hand sanitizer and antiseptic wipes.

Keep cuts and scrapes clean

If you have an open wound, such as a cut, scrape or burn, it’s important to keep it clean and covered, particularly when you’re in a crowded or communal setting, such as a gym or pool. You may be exposed to bacteria, like staph or MRSA, by touching contaminated surfaces or through skin-to-skin contact with an infected person.

“You can get a pretty significant infection if even just a small crack, cut or an abrasion on the skin becomes contaminated,” Banks cautions.

Don’t go barefoot

If you plan to use a public or semi-public shower, either at school, the gym or at work, don’t forget to bring flip-flops or water shoes.

“If you have bare feet in public areas, you have to worry about athlete’s foot—a fungus that can affect the feet, particularly between the toes,” Banks advises. “Those are definitely areas where you should try to avoid any exposure. If you’re in a public shower, using flip-flops rather than standing barefoot on the shower floor would be a smart thing to do.”

Going barefoot could also increase your risk for plantar warts, which are caused by human papillomavirus, or HPV. The virus can enter your body through tiny cuts, scrapes or other wounds on the bottom of your feet.

Be cautious about buffets and communal food trays

Despite calls for people to wash their hands often, some may simply forget. So, you may be rolling the dice if you dive into a communal candy dish or cookie platter that lacks a clean serving utensil, according to Banks.

“That’s definitely a possible setting for a GI disaster, although it’s very tempting,” he notes. It’s also a good idea to avoid eating uncooked foods that can’t be washed, Banks adds.

If you’re eating out at a buffet or salad bar, make sure the foods that should be cold are chilled and the hot foods are steaming, which could help you avoid food-borne illnesses. It’s also wise to avoid eating perishable foods that have been sitting out at work or a party for more than two hours without refrigeration.

Clean or replace your toothbrush

Toothbrushes can harbor bacteria and other germs, particularly if they are stored in a container. Toothbrushes that are leaning against others can also become contaminated.

After brushing, allow your toothbrush to air dry in an upright position—preferably several feet away from the toilet and sink. These personal items should normally be replaced every three to four months, but if you or other members of your household are sick, replace them sooner or make sure that they are thoroughly cleaned, according to Banks.

“You can actually clean them fairly frequently with a vinegar solution,” he says. “There are also disinfectant tablets and light sanitizers for toothbrushes that help eliminate some bacteria.”

Boost your immune system and vaccinate

Aside from doing what you can to stay healthy and keep your immune system strong, such as getting quality sleep, following a healthy diet and exercising regularly, the most important way to avoid many risky infections, including measles, flu, pertussis, hepatitis and varicella (chicken pox), is to be fully vaccinated against them.

“I really can’t stress enough the importance of vaccinations in helping to reduce airborne infections,” Banks says.

Sourcing: CDC, U.S. Preventive Services Task Force, American College of Cardiology, American College of Physicians, Journal of the American Medical Association, American Diabetes Association, American Academy of Family Physicians, American Cancer Society, American Dental Association, American Optometric Association, The American College of Gynecologists, Journal of the American College of Radiology

Back to Preventive Care

You are never too young to start preparing for a healthy future. While it’s important for people of all ages to take an interest in their care, establishing a good relationship with a primary care physician as a young adult can have many positive effects as you grow older.

“Preventative medicine is something I think is really important,” explains Nadia Javaid, MD, a family practitioner with Saint Agnes Medical Center in Fresno, California. “The more we can screen for and diagnose health problems before they progress, the better we can treat people and the more we can educate people.”

As part of this, it’s vital to understand what health issues you should be regularly screened for and why. We spoke with Dr. Javaid about screenings to expect in our 20s and 30s—and how they can set us up for good health in the long-term.

Wellness Visits

No matter how old you are, taking charge of your health means a regular wellness visit. It is here that your doctor will assess your overall health—including height, weight and BMI—and help you understand any health risks in the coming months and years.

“This visit should include obtaining your vitals such as your heart rate and blood pressure,” adds Dr. Javaid. “It is also important for your doctor to ask you how you are eating and sleeping, if you’re consuming alcohol and how you are feeling. Your mental health should definitely be part of the conversation.”

It’s during this visit you may also receive any needed immunizations. Guidelines recommend that both men and women get a flu shot every year. If you received the tetanus-diphtheria and acellular pertussis (Tdap) immunization before age 19, you should get a tetanus-diphtheria (Td) booster every 10 years. (If you didn’t, ask your doctor about a new series of vaccines.) Should you need additional immunizations, such as the measles, mumps and rubella (MMR) vaccine, your doctor will advise based on your job, lifestyle, vacation plans, health status and age.

Your doctor may also check your skin for signs of cancer during these visits, especially if you’re at higher risk—you’ve had skin cancer already, it runs in the family or you’re exposed to a lot of sun. Both the American Cancer Society (ACS) and the American Academy of Dermatology suggest regular self-exams of the skin, so you can identify changes over time.

Screenings for Sexually Transmitted Infections

If you are sexually active, it is recommended that you get screenings and immunizations for certain infectious diseases.

“Often people, especially men, don’t have symptoms with many of these sexually transmitted diseases,” explains Dr. Javaid. “That is how it can be passed on from partner to partner. There are actually studies that show chlamydia is highest among women who are 20 to 24 years old, and it can ultimately cause infertility if not treated.”

Your screenings may depend on lifestyle and risk factors assessed by your physician, though Dr. Javaid suggests being tested for common infections, for peace of mind. Official recommendations include the following:

The American Society for Colposcopy and Cervical Pathology also recommends women between 21 and 29 receive a Pap smear every three years. Those between 30 and 65 should receive an HPV test/Pap smear every five years.

“If a Pap smear is abnormal, then patients may need more regular testing and might need a Pap smear every year,” concludes Dr. Javaid. “The Pap smear screens for cervical cancer, which can have symptoms of irregular vaginal bleeding, bleeding after intercourse and pelvic pain. If you experience any of these symptoms, notify your doctor as you may need to be screened early.”

Blood Pressure Screenings

More than 100 million US adults are considered to have hypertension, also known as high blood pressure. Even though the condition is comparatively uncommon in younger adults, Dr. Javaid says there has been a bit of a rise due to the obesity epidemic.

Hypertension typically doesn’t have any symptoms—and is often called “the silent killer” as a result. “High blood pressure can lead to heart failure and kidney failure,” stresses Dr. Javaid. “It can also increase your risk of stroke and heart attack. That’s why it’s really important to treat this disease.”

The USPSTF guidelines state that healthy men and women in this age group should start blood pressure screenings at the age of 18. The American Heart Association (AHA) recommends you screen every two years beginning at 20. If you have health conditions such as diabetes or heart disease, or if you have higher-than-normal blood pressure (over 120 mm Hg systolic or over 80 mm Hg diastolic), you will likely need to get it checked more often, which could range from every 3 to 12 months.

Cholesterol Screenings

In addition to monitoring your blood pressure, another way to help prevent heart disease is through regular cholesterol screenings. Even if you feel completely healthy, high cholesterol has no symptoms, so understanding the risks is key.

“As we age, the risk of high cholesterol increases,” states Dr. Javaid. “High blood pressure, diabetes, smoking, obesity and a sedentary lifestyle all influence your risk of having high cholesterol.”

Together, the American College of Cardiology and American Heart Association (ACC/AHA) recommend cholesterol blood tests begin at age 20 and are repeated every four to six years. People at higher risk—like those with obesity—may start earlier and be screened more frequently. Your total cholesterol should be below 200mg/dL.

When it comes to diabetes screenings, keeping track of your test results can alert you and your doctor to changes over time. Try the glucose tracker on Sharecare for iOS and Android, where you can record your levels.

Diabetes Screenings

The American Diabetes Association estimates that more than 9 percent of Americans have diabetes. “Uncontrolled diabetes can cause kidney failure and blindness,” says Dr. Javaid. “It definitely increases your risk of heart attack and stroke. It can also result in increased yeast infections in females and, for males, it can contribute to erectile dysfunction.”

While there are no strict guidelines about diabetes screening for people in their 20s and 30s without risk factors, it’s recommended for those with certain risk factors including obesity, high blood pressure, sedentary lifestyle, family history or being part of a high-risk ethnic group. These groups include African, Asian and Mexican Americans as well as Native Hawaiians and Pacific Islanders. You may have the option of one of three blood tests, including an oral glucose tolerance test, which lets your physician know how you process glucose.

Dental Exams

The National Institute of Dental and Craniofacial Research (NIDCR) has found that more than 90 percent of adults over the age of 20 have tooth decay—part of why it’s vital to get regular dental exams and cleanings from a young age. In addition to brushing and flossing, cleanings can help prevent gum disease and plaque buildup, and maintain the integrity of tooth enamel to prevent decay.

It’s recommended that both men and women get an exam and cleaning once or twice a year, as specified by your dentist. Depending on your exam, you may be instructed to be seen more frequently.

Eye Exams

It’s less likely you’ll experience vision problems in your 20s and 30s, than when you are older. However, you should still have your eyes examined regularly as a preventative measure. That’s why the American Optometric Association recommends that you get an eye exam every two years between ages 19 and 40.

These recommendations change if you already have glasses or if you have health complications such as high blood pressure or diabetes. In that case, both men and women should be prepared for additional visits—likely at least once per year.

Dr. Javaid does advise that certain populations visit the ophthalmologist every year as some medications—especially those that treat rheumatoid arthritis and some other autoimmune diseases—can affect the eyes.

Additional Testing For Men and Women

In addition to the previously discussed exams, women in their 20s and 30s should also be aware of the following screenings:

Men between ages 20 and 39 are not advised to receive prostate or testicular cancer screenings, though some organizations recommend that men with certain risk factors be screened via self-examination.

Sourcing: CDC, U.S. National Library of Medicine, U.S. Preventive Services Task Force, The American College of Gynecologists, American Heart Association, World Health Organization, UptoDate , American Diabetes Association, American Optometric Association

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We experience a lot of life changes as we age, and the way we monitor our health is no exception. Whether you feel healthy or not, you should be regularly screened for certain health issues—and when you reach your 40s, guidelines for those health screenings start to change. Learning about these tests before you see your doctor will help you better engage in your testing and possible treatments.

Wondering what to expect as you hit middle age? Arif S. Hussain, MD, an internist at LifeCare Physicians in Robbinsville, New Jersey, explains what tests both men and women should expect and when to get them.

Vaccinations and Annual Checkups

Many of us received regular checkups as children. Though as adults our reason for a wellness visit changes, it is still important. While frequency may ultimately depend on your age and health status, healthy people between ages 40 and 49 should go every one to three years. After 50, it’s every year.

Dr. Hussain notes that the wellness visit is to assess general health and should include counseling for disease prevention, based on your risk factors. “This goes for probably every age range, but your doctor should be asking about depression and your mental health,” says Hussain. “They should be counseling you about diet and exercise, about alcohol and tobacco use.”

At your wellness visit you can also expect to receive any immunizations you need that year. A flu shot is recommended annually and can be administered by your doctor or at a local pharmacy. Additionally, you should receive a tetanus-diphtheria (Td) booster vaccination every 10 years if you were immunized before age 19; if you weren’t, ask your doctor about a catch-up schedule. You should also get the shingles vaccine when you turn 50.

Hussain notes to ask your provider about the pneumonia vaccine as it may be indicated if you have certain risk factors—like you’re a smoker—or a history of certain conditions such as asthma, diabetes or certain cancers.

Blood Pressure Screenings

Hypertension—or high blood pressure—puts your heart at risk. It can lead to heart disease and stroke, and nearly half of American adults face that risk due to their blood pressure numbers.

That’s why the US Preventive Services Task Force (USPSTF) recommends blood pressure screenings begin at age 18. The American Heart Association (AHA) suggests they start at age 20, and you have one every two years after that. According to AHA guidelines, a normal systolic (upper) number should come in under 120 mm Hg, and a healthy diastolic reading should be lower than 80 mm Hg.

“[It is advised to] periodically check your blood pressure at home, just to make sure that it’s not creeping up for some reason,” says Hussain. Don’t have access to the equipment? Try your local drugstore—many offer testing.

Cholesterol Screenings

Cholesterol screenings help evaluate your risk of heart disease. High cholesterol can contribute to buildup in your arteries, which may make them narrower, reduce flexibility and increase your risk of an event, like a heart attack. Guidelines state that both men and women without cardiovascular disease should begin regular screenings at age 20 and keep getting them every four to six years.

“This blood test is to make sure that your cholesterol is not high; it also checks your triglyceride levels to make sure they are all normal,” explains Hussain. “It breaks it down between the good cholesterol (HDL) and the bad cholesterol (LDL) and our goal is to keep them within normal limits.” That is, a total cholesterol reading under 200mg/dL.

Hussain notes that if you have high cholesterol, a family history of high cholesterol or other conditions such as diabetes or kidney problems, your doctor will advise that you get screened more frequently than others.

Should you have high cholesterol—or too much LDL and not enough HDL—your doctor will advise lifestyle changes and possible restrictions. Many doctors will want to begin checking your cholesterol every six months. “We also recommend dietary changes and make sure people exercise on a regular basis before we prescribe medication,” reveals Hussain.

Diabetes Screenings

According to the American Diabetes Association, over 7 million adults with diabetes are undiagnosed, even though a staggering 1.5 million Americans are diagnosed every year. That’s why diabetes screening is crucial. Both men and women without risk factors for diabetes are advised to start at the age of 45, with regular testing every three years.

Hussain notes that there is an oral glucose tolerance test along with two blood tests that can evaluate your blood sugars. The first blood test is done in the morning after fasting and shares your blood glucose number. The second blood test is the hemoglobin A1C test and gives a measure of blood sugar levels over the previous three months.

“If [these test results are] abnormal—in the sense that you’re considered a diabetic—then we check it every four to six months,” explains Hussain, though some doctors may check every three months. “But if you’re in the prediabetic range, most doctors check it every six months.”

Other factors, including high blood pressure and obesity, can lead to earlier or more frequent testing. Official guidelines note that Asian Americans should be screened earlier if their BMI is greater than 23.

Screenings for Colorectal Cancer

Colorectal cancer—which is cancer in the colon, rectum or both—is the third most common cancer found in Americans. According to guidelines released by the American Cancer Society (ACS) in May 2018, colorectal cancer screening should begin at age 45 for people with average risk. However, many organizations, including the USPSTF, advise that men and women should start at age 50—unless there is a family history.

“If you have a strong family history, meaning first degree relatives such as parents, siblings or children, then you have to start screening 10 years before the age that they were diagnosed,” mentions Hussain. “If someone was diagnosed at 60, you’re going to start at 50, anyway. But if the father or mother had colon cancer when they were 55, then you have to start the child at 45.”

Common screening methods include:

Hussain notes that the main colon cancer screening is the colonoscopy, where a scope is inserted through the rectum into the colon to examine the large intestine. The ACS and USPSTF don’t give a preference for screening methods—it’s whatever the patient is most comfortable with.

Dental Exams

Both men and women are advised to go to their dentist once or twice every year for a dental exam and regular cleanings. The National Institute on Aging notes that oral cancer is more prevalent in people over age 40; your dentist can evaluate your mouth and throat during this checkup, as well.

When choosing how often to see your dentist, you want to take your overall health into consideration, according to Hussain. “Your dentist should be aware of medications or other medical illnesses that may affect the teeth or the gums.”

The CDC has reported that about half of Americans age 30 and up have periodontal (gum) disease. Brushing, flossing, getting regular cleanings and following recommendations from your doctor, such as eating a healthy diet and limiting tobacco, can help lower your risk.

Eye Exams

Around age 40, your chance of developing vision issues starts to rise, and you may begin to have problems seeing things up close. That’s why, from the ages of 40 to 54, both men and women are advised to have an eye exam at least every two to four years. From ages 55 to 64, it’s every one to three years.

The exception to these guidelines is if you have diabetes, existing vision problems or an increased risk for glaucoma, which means you should see your doctor at least once per year.

“Once you have a diagnosis of glaucoma then [visits change to] every six months as the pressure inside a person’s eye needs to be monitored because there are certain medications and sprays for allergies that can increase it,” explains Dr. Hussain. “For people who are diabetic, there are certain changes we wouldn’t notice that could happen on a microscopic level, that only your eye doctor can see and diagnose.”

By 2020, a staggering 43 million Americans could lose some or all of their sight from age-related eye diseases, according to the American Academy of Ophthalmology. They add that this is an increase of over 50 percent from current statistics, further highlighting the importance of receiving regular eye exams to address any issues as early as possible.

Skin Exams

Every year, more Americans are diagnosed with skin cancer more than all other cancers combined. That’s a big reason why your primary care provider will often perform a skin exam yearly and may refer you to a dermatologist. You may be at higher risk if you or a close relative has had skin cancer, if you’ve been exposed to a lot of sun or if your immune system is weakened.

Neither the American Cancer Society and the American Academy of Dermatology have hard-and-fast rules about skin cancer screening. Instead, they highlight the importance of regular self-examination, especially if you’re at a higher risk for skin cancer. Getting familiar with your own skin can help you detect changes and spot cancer early.

Lung Cancer Screenings

If you have a history of smoking, you may be advised to undergo lung cancer screening. Dr. Hussain notes that certain people ages 55 to 80 should be screened:

A “pack-year” refers to the number of packs smoked per day multiplied by the number of years you’ve smoked. So, if you smoke three packs per day for 10 years, it’s 30 pack-years.

“Chest x-rays [are not used] anymore because they’re not as accurate as CAT scans are,” explains Hussain. “[Now they use] a low dose CAT scan (LDCT)—where the amount of radiation is not at high as a normal CAT scan would be—to make sure you’re not developing lung cancer.”

Usually, lung cancer won’t show symptoms until it’s advanced. The earlier it’s detected, the better your chances of survival.

Additional Tests For Women

There are a series of tests that women are specifically advised to get. Women over 50 who are at increased risk of osteoporosis should get a bone density test (DEXA scan) as an osteoporosis screening. Screening for normal-risk women should begin at age 65.

The USPSTF recommends women get mammograms every one to two years beginning at age 50 unless there is a history of breast cancer in the family. Both the American College of Obstetricians and Gynecologists (ACOG) and the ACS suggest women be given the option starting at 40. They also advise women to become familiar with the feel of their own breasts, so they’re better able to recognize changes; ACOG recommends a clinical breast exam, as well.

ACOG also suggests women between ages 30 and 65 receive a Pap smear and HPV test every five years, though a getting a Pap smear alone every three years is also acceptable. (USPSTF says women over 30 can just get HPV test, without the Pap, every 5 years.) Women should begin getting regular Pap smears when they turn 21.

Additional Tests For Men

For men, when to screen for prostate cancer is controversial, due largely to false positives or unnecessary treatment that can be more harmful than the disease itself. Recommendations vary among organizations, and ultimately, a lot depends on patient preference.

That said, it’s generally accepted that men should begin discussing the risks and benefits between ages 50 and 55, unless they’re in a high-risk group. “African Americans or those who have a close relative with a diagnosis should begin screenings at the age of 45 or earlier,” says Hussain. Many experts even suggest starting around age 40.

Testicular cancer screenings are generally not recommended without symptoms, though some organizations suggest men with a family history or certain risk factors consider performing self-examinations.

Sourcing: U.S. National Library of Medicine, American Academy of Pediatrics, CDC, American Heart Association, American Diabetes Association, American Cancer Society, U.S. Preventive Services Task Force, U.S. Department of Health and Human Services, American Optometric Association, American Academy of Periodontology, Skin Cancer Foundation

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As you approach your retirement years, your health needs and concerns may be different from what they were in your 40s and 50s. “Even if you feel fine, you should be regularly screened for a bevy of health issues that you might not have thought about when you were younger,” explains Sandra Fryhofer, MD, an Atlanta internist and spokesperson for the American College of Physicians. Here are the key tests you’ll need to help ensure wellbeing and prevent disease as you get into your 60s and beyond.

Blood Pressure Screenings

About half of American adults have hypertension, or high blood pressure, which puts them at increased risk of heart disease and stroke. “It’s a silent killer, especially among people over the age of 60,” says Fryhofer.

That’s why the US Preventive Services Task Force (USPSTF) recommends yearly blood pressure screenings once you hit age 40. It’s also a good idea to periodically check yours whenever you’re at your local pharmacy, to make sure it’s not creeping up on you, adds Fryhofer. Keeping track of your blood pressure can make you aware of changes over time, as well. Try maintaining a written record or using an app, like Sharecare for iOS and Android.

To note: in 2017, the American Heart Association changed its guidelines to define hypertension as a systolic reading of at least 130 mm Hg or a diastolic reading of at least 80 mm Hg. For seniors, recommendations for blood pressure medications differ depending on your health status, so it’s best to consult with your doctor.

Cholesterol Tests

A complete cholesterol test—also called a lipid panel—measures the amount of cholesterol and triglycerides in your blood. It helps determine your risk of plaque buildup in your arteries, which can raise your risk of heart disease and stroke. People with high cholesterol have about twice the risk of heart disease as people with lower levels.

National guidelines recommend getting your cholesterol checked every four to six years starting at age 20, even if you’re otherwise healthy. If yours is elevated, or if you have other health conditions such as diabetes, you may need to be checked more often, says Fryhofer. Despite this, only around 70 percent of US adults reported having their cholesterol checked within the last five years.

Ideally, your total cholesterol should be less than 200 mg/dL, your LDL (“bad” cholesterol) should be under 100 mg/dL, your HDL (“good” cholesterol) should be at least 60 mg/dL, and your triglycerides should be less than 150 mg/dL. However, your doctor will interpret your levels in the context of your overall heart risk.

The good news is: contrary to popular belief, you don’t have to fast for this test, says Michael Hochman, MD, MPH, Director of the Gehr Family Center for Health Systems Science at the Keck Medicine of USC in California. “I’ve had older patients practically pass out on me in the office when they come in, because they’ve been fasting, but research shows that non-fasting results typically differ from fasting results by only a couple points,” he says. If your results are elevated or borderline, your doctor may just have you repeat the test a few weeks later when you are fasting.

Diabetes Screenings

Twelve million Americans over the age of 65 have diabetes, two million of whom are undiagnosed, according to the American Diabetes Association (ADA). The USPSTF recommends this screening for anyone aged 40 to 70 who is overweight or obese, and suggests repeating the test every three years if the results are normal. The ADA recommends screening for type 2 diabetes every three years starting at age 45.

Most of the time, if someone doesn’t have any risk factors for diabetes and they are in their 60s, screening them every three years for the disease is fine, says Hochman. But if you have risk factors such as being overweight, having high blood pressure or having a first degree relative (a parent, grandparent or sibling) with type 2 diabetes, you may be screened more frequently.

There are various tests used to diagnose type 2 diabetes including fasting blood glucose, A1C, random blood glucose and oral glucose tolerance tests. The A1C test is often the easiest one to do, since it’s a simple blood test that doesn’t involve fasting, says Hochman, and allows your doctor to get a snapshot of your blood sugar levels over several months.

Colon Cancer Screenings

According to the American Cancer Society (ACS), the third most common cancer found in Americans is colorectal cancer, which is cancer in the colon, rectum or both. The good news is, over the last several decades, death rates have been dropping, thanks in part to better screening methods.

The ACS suggests those at average risk for colon cancer begin screenings at age 45, while other organizations recommend having them by age 50. Based on your preference, this can be:

The advantage to a colonoscopy is its sensitivity and the ability to remove lesions while the procedure is happening. Additionally, if nothing suspicious is found, you don’t have to worry about screening again for a decade, says Hochman. The downside is the unpleasant prep—you have to drink laxatives before the procedure to clean out your colon—as well as a very slight risk of serious complications, such as perforation of your colon or excessive bleeding.

Dental and Vision Exams

One hundred million Americans fail to see a dentist each year, according to the American Dental Association (ADA), even though the organization recommends a dental exam and cleaning at least annually. There’s no one-size-fits-all approach for going to the dentist—some people in their 60s, whose teeth are in good health, can get away with a yearly visit, while others who have developed gum disease may require visits every three to four months. You don’t always need annual dental x-rays, however. If you haven’t had a cavity in a few years and you’re not at high risk for them, the ADA recommends bite wing x-rays every two to three years.

One in three Americans will have a potentially sight-stealing eye disease such as cataracts, glaucoma, diabetic retinopathy or age-related macular degeneration by age 65. If you don’t have symptoms or risk factors for these conditions, the American Academy of Ophthalmology recommends seeing your eye doctor for a complete exam every one to three years from ages 55 to 64, and every one to two years if you’re 65 or older.

Screenings for Smokers

If you have a history of smoking, you should speak to your doctor about lung cancer screening. The ACS and the USPSTF recommend yearly lung cancer screenings with a low-dose CT scan, starting at age 55, for anyone:

A “pack-year” refers to the number of packs smoked per day multiplied by the number of years you’ve smoked; for example, 2 packs per day for 15 years equals 30 pack-years. Depending on the guideline, these screenings may continue up until you’re 80 years old.

The USPSTF also recommends a one-time screening for abdominal aortic aneurysm (AAA) with ultrasonography in men ages 65 to 75 years who smoke or have smoked. Women who smoke and have a family history of the condition will receive it as part of their first Medicare visit. For men who have never smoked, it depends on risk factors, like family and cardiovascular history, as well as age.

This condition is an enlargement of the aorta, the main blood vessel that delivers blood to your body. It’s very rare, but more common in older male smokers. If the aorta bursts, it can be fatal.

Women’s Screenings

There’s a lot of controversy about the mammogram—a type of low-dose x-ray that screens for breast cancer.

“I usually tell my female patients to aim for every year—the reality is women are busy, and more often than not it ends up getting pushed off so it’s every 15 or 18 months or so, anyway,” says Fryhofer. “But if you tell a woman every two years, she might end up stretching it to every three years, which isn’t recommended.”

If you have a family history of breast cancer, or other risk factors for the disease, talk to your doctor about whether it makes sense to have more frequent screenings, or an MRI screening to supplement your mammography.

Most women still need to be screened for cervical cancer until they turn 65. You have one of three options: a Pap smear every three years, an HPV test every 5 years, or a combination of Pap and an HPV test every five years. (HPV is the virus that causes cervical cancer.) You can stop after age 65 if you don’t have a history of cervical cancer, if you’ve had regular screenings and if you’re not at increased risk.

Osteoporosis Screenings

All women should be screened for osteoporosis starting at age 65, according to the USPSTF. The condition occurs when your body loses too much bone, increasing risk for fracture. You may need to be screened earlier if you have risk factors—like smoking or diabetes—or if you’re on medications that can cause bone loss, such as long-term use of the steroid prednisone.

If your results are normal, you won’t need a repeat scan for 10 to 15 years, but if your scan shows mild bone loss (osteopenia) you’ll need a follow up scan in 3 to 5 years. For more serious bone loss, you may be screened every two years.

Osteoporosis screening isn’t recommended for men in their 60s unless there’s evidence they’ve lost bone mass already—or they have risk factors, including hyperthyroidism and certain intestinal problems. In these cases, men should talk to their doctor about screening, adds Fryhofer.

Prostate Cancer

To screen men for prostate cancer, doctors use the PSA blood test, which measures a specific protein made by the prostate gland. Groups like the USPSTF and the American Urological Association say that the screening decision should be an individual one, and suggest all men between the ages of 55 and 69 have a discussion about the pros and cons of the test with their doctor.

Most of the time, it’s not needed, says Hochman, unless you’re already at high risk for prostate cancer due to a family history or being African American. “The concern here is the risks of the test outweighs its benefits,” says Hochman. “It has a high rate of false positives, which can lead to unnecessary worry and treatments that may be more harmful than the disease.”

Testing for Sexually Transmitted Infections

Many older adults don’t even think about it, but if you’re not in a monogamous relationship or you have multiple sexual partners, you should be screened for HIV just like a younger person with risk factors, advises Hochman. Regardless, it’s recommended that all people over the age of 60 have a one-time HIV test if they haven’t been previously tested. Women or men with risk factors for sexually transmitted infections should also be tested for chlamydia and gonorrhea.

Anyone born between 1945 and 1965 should also have a one-time hepatitis C screening, as they are five times more likely to have the condition than other adults. While hep C can be transmitted sexually, the reason for this screening is related to something else entirely: baby boomers may have become infected from medical equipment or procedures before universal precautions against the virus were put into effect.

Vaccines

Vaccines are crucial for people over the age of 60, because as you get older, your immune system weakens and it’s harder to fight off infections. These include:

Sourcing: CDC, U.S. Preventive Services Task Force, American College of Cardiology, American College of Physicians, Journal of the American Medical Association, American Diabetes Association, American Academy of Family Physicians, American Cancer Society, American Dental Association, American Optometric Association, The American College of Gynecologists, Journal of the American College of Radiology

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Finding the time to exercise can be challenging—even for those who are motivated to work out. Family commitments, work deadlines and poor sleep can all conspire to thwart your fitness goals. And when you’re tired in the morning and just want to put your feet up at the end of a long day, making time for a workout somewhere in between may seem like a long shot, particularly when you’re allergic to signing up for a gym—let alone setting foot inside one.

If this sounds familiar, you’re not alone. Only 27 percent of American men, on average, are getting the recommended amount of exercise, the U.S. Department of Health and Human Services reports. But being inactive could increase your risk for obesity and other chronic health issues, including cardiovascular disease and depression. On the flipside, regular exercise can help lower the risk of heart disease, stroke and hypertension, and can also ease stress and help you sleep better, along with a slew of other health benefits.

Sure, taking the stairs and parking farther away from your destination count as exercise. But there are other, more creative ways to sneak in some exercise during the day, according to Steven Jackson, PhD, OCS, a physical therapist and director of rehabilitation services at Orange Park Medical Center in Jacksonville, Florida. Here are six easy ways to sit less and move more.

Do a virtual exercise routine

If you don’t want to leave your house to break a sweat, no problem. These days, you can access pre-recorded or live-streaming exercise classes online or on demand, through your smartphone, computer or television.

YouTube is a good place to start, but there are a wide array of workout studios and fitness websites that offer digital routines led by fitness instructors and personal trainers engaging in a wide range of activities, including yoga, stretching, strength training, running and more. These activities often do not require specialized equipment, and sessions are offered in a variety of durations and intensity levels, ranging from beginner to advanced. If you’re motivated to purchase a treadmill or stationary bike, some models come equipped with screens for live streaming instructor-led workouts.

Not all online classes are free. Some require a monthly or yearly subscription. In some cases, you may have the option to sign up for a free trial before you commit. It’s a good idea to read any published customer reviews before subscribing to a virtual app or digital fitness platform. This way you’ll have a better idea of what to expect.

Keep in mind that virtual workouts are likely less costly than many health club memberships. If you log on in the privacy of your own home, you can also avoid crowds or inconvenient class schedules. Virtual workouts also allow you to sample a particular activity without a major financial or time commitment. If you don’t like a live-streaming or recorded routine, you can stop and choose another.

It’s important to remember that proper form is essential for safety and injury prevention—even if you’re working out at home. Be sure to follow the virtual trainer’s instructions or meet with a trainer in person before starting a workout to ensure you understand how to do moves or activities correctly. Before you get started with any workout, it’s also important to discuss your plans with your doctor and make sure they are safe for you. Certain exercises may not be appropriate for everyone.

Make walking your dog a workout

If you have a four-legged friend, you don’t necessarily have to make a trip to the gym and get on a treadmill to complete a workout. Heading outside for a walk with your dog can kill two birds with one stone. Walking is excellent exercise for your dog and counts toward your daily fitness goals. If you can, try picking up the pace, opting for the scenic route or taking one extra stroll each day.

Walking has major benefits, and it won’t cost you a dime. In fact, a brisk 30-minute walk can burn up to 200 or more calories. Regular walking can also:

If the roads in your neighborhood are busy or you do not have sidewalks or a safe walking path, it’s ok to hop in your car to drive to a nearby park or a local school track.

Dogs need to go outside so having a furry friend is good motivation to move more and sit less. But if you don’t have a pet, there are other ways to find the drive to get up and go for a walk. Local walking clubs or groups can make walking more fun—and hold you accountable. If you know a friend is waiting for you, you may be more likely to stick to your workout plans. Monitoring how many steps you take or calories you burn with a fitness tracker can also encourage you to move more and get regular physical activity. Try keeping track of your steps with Sharecare, a free app for iOS and Android.

Make yardwork and chores count

You may logically associate exercise with gyms, equipment and personal trainers, but physical activity comes in many different forms. If you’re low on time, motivation and energy, you can transform routine tasks, including yardwork and household chores, into a bona fide workout, advises Jackson.

Tasks like doing laundry, mopping and vacuuming can burn calories and get your heart rate up. In fact, a 200-pound person can burn up to 270 calories per hour when doing these chores at a fast pace. To increase the number of calories you burn, try doing 10 squats in between chores, or a set of squats while holding a full laundry basket.

You can also do a few body weight exercises while you’re doing some household tasks. For example, while you’re waiting for something to finish warming up on the stove, sneak in a few wall sits to strengthen your legs. Lean against a nearby wall and bend your legs so your knees form a 90-degree angle. Hold this position for 30 seconds and repeat, until your food is done warming. If you tend to relax in front of the TV, try holding a core-strengthening plank for 30 seconds during commercial breaks.

If you get outside to pull weeds, rake leaves or mow the lawn, you’ll not only raise your heart rate but also help strengthen your arm, leg and back muscles. If you don’t have a yard but have the drive to make a difference in your community, you can volunteer at a local garden or help pick up litter from a park on the weekends.

Skip the gym and play sports

If treadmills and gyms don’t inspire you to get moving—or if exercise doesn’t appeal to you or seems difficult or boring—try picking up a sport you played as a kid or learn a new one. Signing up for a basketball, soccer, softball or tennis league could help you find the inspiration you need to get moving.

Sports leagues are different from a gym or at-home workout in a few key ways. Being part of a team may give you the support and camaraderie you need to stick to you exercise goals. The thrill of competition could also be a source of energy and motivation. Playing a sport that involves mastery of certain skills and rules could also reduce workout boredom, helping you stay motivated to participate.

If chronic pain, stiffness or old injuries are zapping your drive and energy, swimming is another good calorie-burning option that’s easier on your joints, notes Jackson. Nearly 90 percent of your body is buoyant when you’re in the water up to your neck, which means no harsh pounding or jarring on your body, as with running. When you’re exercising in water, there’s also 12 to 14 percent more resistance than when you’re on land, which helps strengthen your muscles as you move.

If you have a neighborhood pool, try heading there for some laps first thing in the morning before the crowds arrive. Many local gyms or YMCAs have affordable access to lap pools, as well. Even if you’re not a strong swimmer, there are exercises you can do in the water to boost blood flow and keep your heart rate up, including walking or running, stretching and strength training. If take an aquatics class in your area, be sure to find one that begins with a gradual warm-up and ends with a cool down that focuses on flexibility.

Opt for short but effective workouts

When you don’t have the time, energy or inspiration to exercise, try to get the most effective workout you can in a relatively short period of time. Quick but effective workouts, such as high intensity interval training (HIIT), can help you make the most of the time you do have, advises Jackson. “It’s short intervals of vigorous exercise, which usually only take about 20 to 25 minutes,” he says.

A typical HIIT workout begins with a warm-up, followed by a sequence that includes a burst of intense exercise, followed by a recovery period (in other words, a few moments to catch your breath). The sequence is repeated a few times until your workout is complete. Some of the exercises you can expect to do during a HIIT workout include squat jumps, push-ups, burpees (a rapid alternation of squat jumps and push-ups), mountain climbers and a variety of other creative strength and cardio combination moves. Another benefit of HIIT? You have the flexibility to choose exercises that you can perform. If squat jumps are too hard, you can do regular squats and instead of mountain climbers, you can start with knee lifts or jogging in place.

Short bursts of intense exercise challenge your body to perform at the higher end of the aerobic training zone. And after you complete an intense workout, your body continues to take in more oxygen until it returns to its resting state. This means you may be burning more calories even after your workout ends.

You can make up your own HIIT workout at home, try one of Sharecare’s online workouts or look for affordable class options in your area. You can also meet up with a friend in a local park and create your own sequence together using your favorite workout moves, which can help you stay motivated.

Act like a kid

Kids don’t go to the gym or lift weights, but they burn plenty of calories by playing. If you have children, join them. You get some physical activity, and it doubles as quality family time.

Jumping on a trampoline, jumping rope and playing games like catch, tag or frisbee all count as exercise that can provide health benefits. If you’re feeling creative, consider having a family tug-of-war in the yard or a dance party in the living room. Let everyone choose a song and encourage the whole family to get in the groove.

If you’re not motivated to get moving, consider the effects that your lifestyle will have on your child. Being an active role model can help your child develop the habits needed to promote good health down the road.

Even if you don’t have kids, you can still take your cues from younger generations and play outside. Consider skating, shooting hoops at a nearby basketball court or enlisting some friends for a pick-up game of kickball or touch football. If you’re having fun, exercise might not feel like “work” and you may be motivated to be even more active.

Sourcing: CDC, Arthritis Foundation, Cleveland Clinic, Harvard Medical School, American Cancer Society, American Council on Exercise, American Academy of Pediatrics, American Heart Association

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