Women's Wellness at Any Age

Taking care of your health at every age means building good habits and staying informed.

Eating healthy, staying active, getting enough sleep, and avoiding risky behaviors are key.

Just as important are regular checkups, preventive screenings, and vaccines to protect your health long-term.

The checklists below will help you prepare for your next doctor’s visit and stay on track with your wellness goals — whether you’re focused on prevention, family planning, menopause, or aging well.

Select Your Age Group

Wellness in Your 20s

Wellness in Your 30s

Wellness in Your 40s

Wellness in Your 50s

Wellness in Your 60s

Wellness in Your 70s

Wellness in Your 80s

Wellness in Your 90s

Wellness in Your 20s

In your 20s and ready to take charge of your health? Start building lifelong wellness habits with the steps below. Use this list to spark a meaningful conversation at your next well-woman visit!

Each day, I’ll aim to:

Follow a balanced diet — the MyPlate guide is a great place to begin
Move your body for at least 30 minutes a day
Aim for 7 to 9 hours of quality sleep every night
Work toward and maintain a healthy body weight
Seek support to stop smoking or avoid starting
Limit alcohol to one drink a day or less
Avoid illegal substances and use prescriptions responsibly
Use a helmet while biking and wear safety gear during sports
Buckle up in the car and avoid texting while driving
Take 400–800 micrograms of folic acid daily

At least once a year, I’ll have a conversation with my doctor about:

Talk about pregnancy plans or choosing the best birth control method
Review my weight, eating habits, and how active I am
Discuss any use of tobacco, alcohol, or other substances
Share if there’s any violence or abuse in my life
Bring up any concerns about depression or mental well-being
Go over my family’s history of conditions like cancer, heart disease, or diabetes
Ask about ways to stay safe from sun exposure and tanning risks

I'll check with my doctor to see if I need any tests, medications, or vaccines this year based on my risk for:

Check and monitor my blood pressure regularly
Talk about medications that can help prevent breast cancer
Make sure I’ve had the chickenpox vaccine or already had the illness
Stay up to date on my annual flu shot
Get tested or vaccinated for hepatitis A, B, and C
Discuss HIV prevention, testing, and status
Learn about protection and vaccination for HPV
Review my immunity to measles, mumps, and rubella
Talk about ways to prevent or vaccinate against meningitis
Schedule a Pap test if I’m 21 or older
Get screened for sexually transmitted infections
Stay current on my tetanus, diphtheria, and whooping cough shots
Talk about testing or risk for tuberculosis
Bring up any issues related to bladder control

Wellness in Your 30s

Your 30s can be a busy decade — with growing careers, families, and responsibilities. It’s also a great time to double down on your health and well-being. Use the list below to build strong daily habits and prepare for a thoughtful conversation at your next well-woman visit.

Every Day, I’ll Aim To:

Follow a balanced diet — the MyPlate guide is a great place to begin
Get at least 30 minutes of physical activity
Sleep 7 to 9 hours each night
Reach and maintain a healthy weight
Quit smoking — or avoid starting
Limit alcohol to one drink or less per day
Avoid illegal drugs and only use prescription meds as directed
Wear a helmet when biking and use safety gear for sports
Always wear a seat belt and never text while driving
Take 400–800 mcg of folic acid daily to support reproductive and overall health

Once a Year, I’ll Talk to My Doctor About:

Whether I’m planning to become pregnant soon, or which birth control method is right for me
My weight, eating habits, and activity level
Any use of tobacco, alcohol, or drugs
Whether I feel safe at home or in relationships
My mental health, including any symptoms of stress, anxiety, or depression
My family’s health history — especially for cancer, heart disease, and diabetes

I’ll Ask My Doctor If I Should Be Screened or Need Vaccines or Medications For:

Blood pressure and cardiovascular health
Breast cancer prevention or screenings (especially if at higher risk)
Chickenpox
The annual flu shot
Hepatitis A, B, and C
HIV
Measles, mumps, and rubella (MMR)
Meningitis
Pap smear and HPV screening
STIs (sexually transmitted infections)
Tetanus, diphtheria, and whooping cough (Tdap)
Tuberculosis
Urinary health and incontinence

Wellness in Your 40s

Your 40s are a key time to check in with your health. Hormonal changes, shifting metabolism, and new life demands can all impact your well-being. Use this list to build daily habits and prepare for your next well-woman visit.

Every Day, I’ll Aim To:

Follow a balanced diet — the MyPlate guide is a great place to begin
Get at least 30 minutes of physical activity
Sleep 7 to 9 hours each night
Reach and maintain a healthy weight
Quit smoking — or avoid starting
Limit alcohol to one drink or less per day
Avoid illegal drugs and only use prescription meds as directed
Wear a helmet when biking and use safety gear for sports
Always wear a seat belt and never text while driving
If I’m premenopausal: Take 400–800 mcg of folic acid daily

At Least Once a Year, I’ll Talk to My Doctor About:

If I’m premenopausal: My pregnancy plans or which birth control method is right for me
Perimenopause symptoms like hot flashes, irregular periods, or sleep changes
My weight, eating habits, and activity level
Any use of tobacco, alcohol, or drugs
Whether I feel safe at home or in relationships
My mental health, including any symptoms of stress, anxiety, or depression
My family’s health history — especially for cancer, heart disease, and diabetes

I’ll Ask My Doctor If I’m Due For Screenings, Tests, or Vaccines Like:

Blood pressure
Cholesterol levels
Blood sugar/diabetes screening
Mammogram
Pap smear and HPV test
Breast cancer risk and preventive medication if needed
Flu shot
Hepatitis A, B, and C testing/vaccination
HIV and STI screening
MMR (measles, mumps, rubella)
Tdap booster (tetanus, diphtheria, whooping cough)
TB screening
Urinary incontinence evaluation if needed

Wellness in Your 50s

Your 50s are a time of transition — and opportunity. As you move through or beyond menopause, staying proactive with your health can improve your quality of life now and in the future. Use this list to support your well-being and guide conversations with your healthcare provider.

Every Day, I’ll Aim To:

Follow a balanced diet — the MyPlate guide is a great place to begin
Get at least 30 minutes of physical activity
Sleep 7 to 9 hours each night
Reach and maintain a healthy weight
Quit smoking — or avoid starting
Limit alcohol to one drink or less per day
Avoid illegal drugs and only use prescription meds as directed
Wear a helmet when biking and use safety gear for sports
Always wear a seat belt and never text while driving

At Least Once a Year, I’ll Talk to My Doctor About:

Menopause symptoms like hot flashes, irregular periods, or sleep changes
My weight, eating habits, and activity level
Any use of tobacco, alcohol, or drugs
Whether I feel safe at home or in relationships
My mental health, including any symptoms of stress, anxiety, or depression
My family’s health history — especially for cancer, heart disease, and diabetes

I’ll Ask My Doctor If I’m Due For Screenings, Tests, or Vaccines Like:

Low-dose aspirin to prevent heart disease (if recommended)
Blood pressure and cholesterol screening
Mammogram
Osteoporosis screening
Pap smear and HPV test
Colorectal cancer screening
Flu shot
Hepatitis A, B, and C testing/vaccination
HIV and STI screening
MMR (measles, mumps, rubella)
Tdap booster (tetanus, diphtheria, whooping cough)
TB screening
Urinary incontinence evaluation if needed
Lung cancer screening if 55+ and have a smoking history
Diabetes screening
Shingles vaccine
Meningitis vaccination

Wellness in Your 60s

Your 60s are all about staying active, independent, and thriving as you age. Now’s the time to focus on preventive care, maintain strength and mobility, and stay ahead of health risks. Use this checklist to guide your conversations with your doctor.

Every Day, I’ll Aim To:

Follow a balanced diet — the MyPlate guide is a great place to begin
Stay active — aim for 30 minutes most days and include balance, strength, and aerobic exercises
Sleep 7 to 9 hours each night
Reach and maintain a healthy weight
Quit smoking — or avoid starting
Limit alcohol to one drink or less per day
Avoid illegal drugs and only use prescription meds as directed
Wear a helmet when biking and use safety gear for sports
Always wear a seat belt and never text while driving
Talk to my doctor if a medical condition limits my ability to exercise

At Least Once a Year, I’ll Talk to My Doctor About:

My weight, eating habits, and activity level
Any use of tobacco, alcohol, or drugs
Whether I feel safe at home or in relationships
My mental health, including any symptoms of stress, anxiety, or depression
Advance care planning: Who will make medical decisions if I’m unable to

I’ll Ask My Doctor If I Need These Screenings, Medicines, or Vaccines:

Low-dose aspirin to prevent heart disease (if recommended)
Blood pressure and cholesterol screening
Mammogram
Osteoporosis screening
Colorectal cancer screening
Flu shot
Hepatitis A, B, and C testing/vaccination
HIV and STI screening
MMR (if born after 1956 and not previously vaccinated)
Tdap booster (tetanus, diphtheria, whooping cough)
TB screening
Urinary incontinence evaluation
Lung cancer screening if you currently smoke or quit in the last 15 years
Diabetes screening
Shingles vaccine
Meningitis vaccination

Wellness in Your 70s

You’re in your 70s — and there’s so much you can do to stay active, strong, and independent. Medicare covers a yearly wellness visit to help you and your doctor create a personalized prevention plan. This visit is not the same as a physical exam, and you pay nothing if your provider accepts Medicare.

Every Day, I’ll Aim To:

Follow a balanced diet — the MyPlate guide is a great place to begin
Stay active — aim for 30 minutes most days and include balance, strength, and aerobic exercises
Sleep 7 to 9 hours each night
Reach and maintain a healthy weight
Quit smoking — or avoid starting
Limit alcohol to one drink or less per day
Avoid illegal drugs and only use prescription meds as directed
Wear a helmet when biking and use safety gear for sports
Always wear a seat belt and never text while driving
Talk to my doctor if a medical condition limits my ability to exercise

At Least Once a Year, I’ll Talk to My Doctor About:

My weight, eating habits, and activity level
Any use of tobacco, alcohol, or drugs
Whether I feel safe at home or in relationships
My mental health, including any symptoms of stress, anxiety, or depression
Advance care planning: Who will make medical decisions if I’m unable to

I’ll Ask My Doctor If I Need Any of the Following:

Low-dose aspirin to prevent heart disease (if recommended)
Blood pressure and cholesterol screening
Pneumonia vaccines
Osteoporosis screening
Colorectal cancer screening
Flu shot
Hepatitis A, B, and C testing/vaccination
HIV and STI screening
MMR (if born after 1956 and not previously vaccinated)
Tdap booster (tetanus, diphtheria, whooping cough)
TB screening
Urinary incontinence evaluation
Lung cancer screening if you currently smoke or quit in the last 15 years
Diabetes screening
Shingles vaccine
Meningitis vaccination
Mammogram (if recommended)
Breast cancer prevention medication (if at elevated risk)

Wellness in Your 80s

Your 80s are all about maintaining your independence, staying connected, and focusing on quality of life. Medicare covers a free yearly wellness visit where you and your doctor can create a personalized prevention plan. It’s different from a physical exam, and it’s a key tool to help you stay well.

Every Day, I’ll Aim To:

Follow a balanced diet — the MyPlate guide is a great place to begin
Move my body with activities that improve strength, balance, and flexibility — even short walks count
Sleep 7 to 9 hours each night
Reach and maintain a healthy weight
Avoid smoking
Limit alcohol to one drink or less per day
Avoid illegal drugs and only use prescription meds as directed
Wear a helmet when biking and use safety gear for sports
Always wear a seat belt and never text while driving
Talk to my doctor about any physical limitations that affect movement or safety

At Least Once a Year, I’ll Talk to My Doctor About:

My weight, eating habits, and activity level
Any use of tobacco, alcohol, or drugs
Whether I feel safe at home or in relationships
My mental health, including any symptoms of stress, anxiety, or depression
Advance care planning: Who will make medical decisions if I’m unable to

I’ll Ask My Doctor If I Need the Following Screenings, Tests, or Vaccines:

Blood pressure checks
Pneumonia vaccines
Osteoporosis screening
Colorectal cancer screening
Flu shot
Hepatitis A, B, and C testing/vaccination
HIV and STI screening
Tdap booster (tetanus, diphtheria, whooping cough)
TB screening
Urinary incontinence evaluation
Shingles vaccine
Breast cancer prevention medication (if at elevated risk)

Wellness in Your 90s

You’re in your 90s — and that’s something to celebrate! Staying healthy now means focusing on safety, mobility, and support. Medicare offers a free yearly wellness visit to create a personalized prevention plan that helps you stay well. It’s not the same as a physical exam, and you won’t pay anything if your provider accepts Medicare.

Every Day, I’ll Aim To:

Follow a balanced diet — the MyPlate guide is a great place to begin
Keep moving — walking, gentle stretching, and balance exercises help maintain independence
Sleep 7 to 9 hours each night
Reach and maintain a healthy weight
Quit smoking — or avoid starting
Limit alcohol to one drink or less per day
Avoid illegal drugs and only use prescription meds as directed
Wear a helmet when biking and use safety gear for sports
Always wear a seat belt and never text while driving
Talk to my doctor about any difficulty moving, walking, or staying active

At Least Once a Year, I’ll Talk to My Doctor About:

My current diet, weight, activity level, and physical changes
Any use of tobacco, alcohol, or drugs
Whether I feel safe at home or in relationships
Feelings of sadness, anxiety, or loneliness
Advance care planning: Who will make medical decisions if I’m unable to

I’ll Ask My Doctor If I Need the Following Screenings, Tests, or Vaccines:

Blood pressure monitoring
Pneumonia vaccines
Osteoporosis screening
Flu shot
Hepatitis A, B, and C testing/vaccination
HIV and STI screening
Tdap booster (tetanus, diphtheria, whooping cough)
TB screening
Urinary incontinence evaluation
Shingles vaccine