Upload
others
View
0
Download
0
Embed Size (px)
Citation preview
Connect WITH
Your World,INSIDE & OUT
Ways toWell-Being®
2021 CALENDAR
SAMPLE
Practice Positivity
Did you know that practice can train your brain to be more positive? A positive attitude is tied to lower blood pressure and blood sugar, decreased risk of heart disease and depression, a stronger immune system, better coping skills, better weight management, and a longer life!
For best results, practice seeing the good in yourself and others and making the most of every situation. And, positive energy is contagious. Share some and see what happens!
“Keep your face always toward the sunshine - and shadows will fall behind you.”— Walt Whitman
SAMPLE
1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
31
January 2021
Use the calendar squares to RECORD exercise minutes
or steps, weight, etc.
MONTHLY OBSERVANCES
Cervical Health Awarenessnccc-online.org
Glaucoma Awarenessnei.nih.gov/nehep/gam
DECEMBER 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
WEEKLY CHALLENGES SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
FEBRUARY 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
New Year’s Day
Martin LutherKing Jr. Day
Visit HealthyLife.com/2021aipm for a free newsletter and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2021aipm
Start every day with a positive affirmation.
LIFE
STY
LE
Make positive, nutritious snack choices this week.
NU
TRIT
ION
Take time every day to stretch and appreciate the work your body does for you.
FITN
ESS
Smile at everyone you meet this week.
STR
ESS
BUST
ERS
SAMPLE
Love Your HeartShow your heart some love with heart-healthy habits. Eating a healthy diet, maintaining a healthy weight, getting regular activity, avoiding smoke, and managing stress can all help keep your ticker on track.
And, did you know that having a strong support system lowers your stress level, keeping your heart happy and healthy? So share a meal or enjoy a walk with a friend.
You’ll love how you feel when you take care of your heart.
“We do not see nature with our eyes, but with our understandings and our hearts.”— William Hazlitt
SAMPLE
1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28
Groundhog Day
MONTHLY OBSERVANCES
American Heart Month - heart.org
Cancer Prevention - aicr.org
Wise Health Consumer healthylife.com/wise
Presidents’ Day Ash Wednesday
February 2021
Use the calendar squares to RECORD exercise minutes
or steps, weight, etc.
WEEKLY CHALLENGES SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Visit HealthyLife.com/2021aipm for a free newsletter and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2021aipm
Replace an unhealthy habit with a heart healthy habit.
LIFE
STY
LE
Snack on nuts for heart healthy fat, protein, and fiber.
NU
TRIT
ION
Walk for 15-30 minutes every day.
FITN
ESS
Start the day with a laugh: read jokes, funny tweets, or listen to comedy on the way to work.
STR
ESS
BUST
ERS
Chinese New Year
JANUARY 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
MARCH 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
Valentine’s Day SAMPLE
Pick Plant-BasedThis is good for you and good for the environment, a plant-based diet is a win-win! It fights inflammation, supports the immune system, and reduces your risk of cancer, diabetes, heart disease, stroke, and more.
If you don’t know where to start, start small: one day at a time, or even one meal at a time. The health benefits start with the first bite. Focus on eating fruits, vegetables, legumes, whole grains, seeds and nuts. Limit processed foods, added sugars, and animal products.
Doing good never tasted so good!
“Food is not just calories, it is information. It talks to your DNA and tells it what to do.The most powerful tool to change your health, environment and entire world is your fork.”
— Dr. Mark Hyman
SAMPLE
Replace alcohol and sugary drinks with non-alcoholic cocktails or sparkling water.
LIFE
STY
LE
Try a plant-based snack or meal each day this week.
NU
TRIT
ION
Walk 30 minutes at least 5 days per week.
FITN
ESS
Practice mindfulness or deep breathing to lower stress levels.
STR
ESS
BUST
ERS
1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31
MONTHLY OBSERVANCES
Colorectal Cancer Awarenesscancer.org
Nutrition Month eatright.org
FEBRUARY 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
APRIL 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
St. Patrick’s Day First day of spring
Daylight savingtime begins
(Turn clocks ahead one hour.)
March 2021
Use the calendar squares to RECORD exercise minutes
or steps, weight, etc.
WEEKLY CHALLENGES SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Visit HealthyLife.com/2021aipm for a free newsletter and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2021aipm
Passover begins at sunset
SAMPLE
Manage Your StressStress is a fact of life, but the affect it has on your health makes stress management techniques worth a second look. Unchecked stress can lead to weight gain, mood disturbances, and chronic disease. It can cause symptoms of illness, and prompt anxiety, irritability, and feelings of sadness and restlessness.
But stress doesn’t have to be overwhelming. Learning one or two tools to manage stress can put you back in charge of your health.
“I go to nature to be soothed and healed, and to have my senses put in order.”— John Burroughs
SAMPLE
Write down something that causes you stress each day, and brainstorm ways you could reduce the stress.
LIFE
STY
LE
Replace caffeinated drinks with decaf coffee/tea or water.
NU
TRIT
ION
Do deep breathing exercises or stretching every day.
FITN
ESS
Practice mindfulness meditation daily.
STR
ESS
BUST
ERS
1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 MONTHLY OBSERVANCES
Alcohol Awareness cdc.gov/alcohol
Parkinson’s Disease Awareness
parkinson.org
MARCH 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
MAY 2020 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
April Fool’s Day Good Friday
Tax Day
Easter Monday (Canada)
Earth Day
Ramadan begins at sunset
Easter
April 2021
Use the calendar squares to RECORD exercise minutes
or steps, weight, etc.
WEEKLY CHALLENGES SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Visit HealthyLife.com/2021aipm for a free newsletter and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2021aipm
SAMPLE
Sweet SlumberA good night’s sleep repairs your body and recharges your brain. Getting enough quality sleep is essential to your physical health and emotional well-being. Without it, you’re at risk for chronic disease, problems thinking, mental health issues, and obesity. If you’re not getting enough sleep, even 1-2 hours more per night can make a difference in your day-to-day functioning.
The right amount of good quality sleep helps you be your best self.
“Sleep, nature’s rest, divine tranquility, That brings peace to the mind.”— Ovid
SAMPLE
Turn off electronics at least an hour before trying to sleep.
LIFE
STY
LE
Stop drinking caffeine and alcohol within 3 hours of bedtime.
NU
TRIT
ION
Turn down the temperature, lights, and noise level in your room for maximum sleep comfort.FI
TNES
S
Get at least 7 hours of sleep each night this week.
STR
ESS
BUST
ERS
1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30 31
APRIL 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
JUNE 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
Cinco de Mayo
Victoria Day (Canada)
Armed Forces Day
MONTHLY OBSERVANCES
Arthritis Awareness - arthritis.org
Mental Health Month mentalhealthamerica.net
Osteoporosis Awareness - nof.org
Memorial Day
Mother’s Day
May 2021
Use the calendar squares to RECORD exercise minutes
or steps, weight, etc.
WEEKLY CHALLENGES SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Visit HealthyLife.com/2021aipm for a free newsletter and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2021aipm
SAMPLE
Plan for SafetyStay one step ahead of the unthinkable with a proactive approach to personal safety. By assessing the safety of your home and workplace, taking security measures, and making a response plan, you can be ready to take action when life throws you a curveball. Preparation could make all the difference in an emergency.
From changing daily habits to preparing emergency kits, the steps you take now could save you later.
“The little reed, bending to the force of the wind, soon stood upright again when the storm had passed over.”— Aesop
SAMPLE
LIFE
STY
LEN
UTR
ITIO
NFI
TNES
SST
RES
S BU
STER
S
Make a wallet card that lists emergency contacts and health information for each family member.
Clean out your refrigerator and cabinets, discarding out-of-date or old looking food.
Stretch well before every walk or workout to avoid injury.
Make an emergency plan for your family and make sure each family member knows the details.
1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30
MONTHLY OBSERVANCES
Men’s Health Monthmenshealthmonth.org
National Safety Month nsc.org
MAY 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
JULY 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
D-Day
Father’s Day
Flag Day
First day of summer
June 2021
Use the calendar squares to RECORD exercise minutes
or steps, weight, etc.
WEEKLY CHALLENGES SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Visit HealthyLife.com/2021aipm for a free newsletter and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2021aipm
SAMPLE
Walk for Wellness
Many of us take it for granted, but walking does more than take us from one point to another. It’s an aerobic exercise that can improve your physical and emotional health. Walking can lower your risk of heart disease, diabetes, depression, and sleep issues, and can help you maintain a healthy weight.
And best of all? It doesn’t require a gym membership or expensive equipment. Indoors or out, walking is a positive step towards living a healthier life.
“Take a quiet walk with Mother Nature. It will nurture your mind, body and soul.”— Anthony Douglas Williams
SAMPLE
Park your car in the spot furthest from your work and/or stores you visit.
LIFE
STY
LE
Carry a water bottle with you when you walk to stay hydrated.
NU
TRIT
ION
Walk while doing activities you’d normally sit through, like phone calls.
FITN
ESS
Walk with a friend. Having a support system reduces stress.
STR
ESS
BUST
ERS
1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
MONTHLY OBSERVANCES
Juvenile Arthritis arthritis.org
JUNE 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
AUGUST 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 Canada Day
(Canada)
Eid al-Adha begins at sunset
Independence Day
July 2021
Use the calendar squares to RECORD exercise minutes
or steps, weight, etc.
WEEKLY CHALLENGES SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Visit HealthyLife.com/2021aipm for a free newsletter and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2021aipm
SAMPLE
A Beautiful Brain
Like a great conductor, our brain directs our every movement, sound, and emotion. It never stops working and thinking for us, but we rarely return the favor and think about the health of our brain. A healthy brain can concentrate, analyze, plan, learn, remember, feel, and so much more.
While a healthy lifestyle supports a healthy brain, a happy brain also stays engaged. Feed your brain by playing games, learning new things, and staying connected with friends and family.
“Our entire biological system, the brain and the earth itself, work on the same frequencies.”— Nikola Tesla
SAMPLE
Get 7-9 hours of sleep every night.
LIFE
STY
LE
Drink 6-8 cups of water every day for better memory, concentration, and reaction time.
NU
TRIT
ION
Solve puzzles like sudoku or crosswords to exercise your brain.
FITN
ESS
Learn meditation to improve attention, concentration and stress management.
STR
ESS
BUST
ERS
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31 JULY 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
SEPTEMBER 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
MONTHLY OBSERVANCES
Breastfeeding Monthusbreastfeeding.org
Immunizationcdc.gov/vaccines/events
August 2021
Use the calendar squares to RECORD exercise minutes
or steps, weight, etc.
WEEKLY CHALLENGES SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Visit HealthyLife.com/2021aipm for a free newsletter and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2021aipm
SAMPLE
A Morning Ritual
Starting your day with a race to get ready might be part of your routine, but it’s not doing the rest of your day any favors. A morning ritual, on the other hand, can start your day with calm, focus, and intention. It makes you more proactive, helps you manage your emotions, and implements powerful and productive habits.
Starting off with a ritual, instead of a reaction, sets a calm and positive tone for the rest of your day.
“When you arise in the morning, think of what a precious privilege it is to be alive - to breathe, to think, to enjoy, to love.”— Marcus Aurelius
SAMPLE
1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 MONTHLY OBSERVANCES
National Preparedness Month ready.gov
Prostate Cancer Awarenesszerocancer.org/pcam
AUGUST 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
OCTOBER 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
Labor Day
POW/MIA Recognition Day
Patriot Day
Rosh Hashanah begins at sunset
First day of fall
Yom Kippur begins at sunset
September 2021
Use the calendar squares to RECORD exercise minutes
or steps, weight, etc.
WEEKLY CHALLENGES SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Visit HealthyLife.com/2021aipm for a free newsletter and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2021aipm
Go to bed and wake up at the same time every day.
LIFE
STY
LE
Start every day with a healthy breakfast.
NU
TRIT
ION
Stretch or exercise every morning.
FITN
ESS
Do 5 minutes each of meditation, affirmations, and visualization every morning.
STR
ESS
BUST
ERS
SAMPLE
Balance it All
Career, family, and a personal life. You can have it all, can’t you? Absolutely! But when the demands of work overtake the demands of your family and personal life, you can suffer chronic stress and burnout. And miss out on some of the best things in life. Sometimes it takes effort to balance it all.
The key might be to keep your eye on your values, learn to say no, stop reaching for perfection, and “unplug” regularly.
“Happiness is not a matter of intensity but of balance, order, rhythm, and harmony.”— Thomas Merton
SAMPLE
Read a book or article on time management to help you organize your life.
LIFE
STY
LE
Prep nutritious meals ahead of time to make weeknights easier.
NU
TRIT
ION
Use time tracking tools and planners to help keep your fitness on track.
FITN
ESS
Schedule your work and personal time. Stick to it.
STR
ESS
BUST
ERS
1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
31
MONTHLY OBSERVANCES
Breast Cancer Awareness cancer.org
Dental Hygiene Month mouthhealthy.org
SEPTEMBER 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
NOVEMBER 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
Columbus Day
Thanksgiving (Canada)
United Nations Day
Halloween
October 2021
Use the calendar squares to RECORD exercise minutes
or steps, weight, etc.
WEEKLY CHALLENGES SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Visit HealthyLife.com/2021aipm for a free newsletter and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2021aipm
SAMPLE
Breathe HealthyTake a slow, deep breath while counting to 5. Now blow it out slowly to the count of 5. Isn’t it amazing how the simple act of taking a breath can make you feel calm? You have your lungs to thank. Together, they provide oxygen for every cell in your body and influence every part of your health. When your lungs are healthy, the rest of you can be too. But unhealthy lungs make everyday activities a struggle.
To breathe easier, protect your lungs from irritants like cigarette smoke and pollutants, exercise for optimal lung health, and practice deep breathing to exercise your lungs.
“Smell the sea and feel the sky, Let your soul and spirit fly.”— Van Morrison
SAMPLE
Check your home for irritants like dust, mold, chemicals and pesticides.
LIFE
STY
LE
Eat a fruit or vegetable snack every day to support healthy lungs. Better yet, eat both!
NU
TRIT
ION
Do aerobic exercise daily to strengthen your lungs.
FITN
ESS
Practice deep breathing daily to control stress and exercise your lungs.
STR
ESS
BUST
ERS
1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 MONTHLY OBSERVANCES
Alzheimer’s Disease Awareness alz.org
Diabetes Awarenessdiabetes.org
OCTOBER 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
DECEMBER 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
Election Day
Daylight savingstime ends
(Turn clocks back one hour.) Veterans Day
Great American Smokeout
Thanksgiving
November 2021
Use the calendar squares to RECORD exercise minutes
or steps, weight, etc.
WEEKLY CHALLENGES SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Visit HealthyLife.com/2021aipm for a free newsletter and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2021aipm
Chanukah begins at sunset
SAMPLE
Financial Wellness
Having financial security to meet your needs and enjoy your life is, well, priceless. But if you’re struggling and juggling bills, the stress can make you sick. Your financial well-being is an important part of your overall well-being. Money-related stress can trickle down to affect every area of your life, including your health.
Making wise financial choices can help you take control of your money, so it doesn’t control you. It’s a small price to pay for peace.
“You must gain control over your money or the lack of it will forever control you.”— Dave Ramsey
SAMPLE
Take an online financial education seminar or try a budgeting app.
LIFE
STY
LE
Brew your own morning coffee and take leftovers for lunch instead of buying out.
NU
TRIT
ION
Cancel your gym membership and exercise outside or at home.
FITN
ESS
Set up automatic bill pay to cut back on stress and late fees.
STR
ESS
BUST
ERS
1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 MONTHLY OBSERVANCES
Safe Toys and Celebrations
preventblindness.org/safe-toy-checklist
NOVEMBER 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
JANUARY 2022 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
World AIDS Day
Pearl Harbor Remembrance Day
First day of winter Christmas Day
First day of Kwanzaa
Boxing Day (Canada)
December 2021
Use the calendar squares to RECORD exercise minutes
or steps, weight, etc.
WEEKLY CHALLENGES SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Visit HealthyLife.com/2021aipm for a free newsletter and poster or download ‘HealthyLife Mobile’ from your App store. Access code: 2021aipm
SAMPLE
PREVENTIVE HEALTH SCREENINGS
Note: These are general guidelines. Adults should also be screened for alcohol misuse, depression, obesity, and tobacco use. If you are at an increased risk for an illness, tests may need to be done sooner or more often. Follow your doctor’s advice for physical exams, screening tests, and vaccines. 1 For ages 40-45 and 74+, discuss your breast cancer risk and the recommended frequency of
screening tests with your doctor.2 Discuss screening test options with your doctor. How often testing is needed depends on the
test(s) given and your personal risk factors. 3 Prostate-specific antigen (PSA) blood test screening guidelines vary with different health
groups. Talk to your doctor about the benefits and risks.
Find out more about recommended health tests:Get U.S. Preventive Services Task Force advice for screening tests based on age and sex from www.healthfinder.gov/myhealthfinder.
Get Recommended VaccinesGet up-to-date guidelines for vaccines from the Centers for Disease Control and Prevention (CDC) at cdc.gov/vaccines or 1.800.CDC.INFO (232.4636). Click on the Immunization Schedules you need: “Birth-18 years” and/or “Adults.”
Use this information to find out what health tests and vaccines you need this year. Make appointments and record the dates on your calendar.
Health tests screen for problems which are easier and less costly to treat when found at beginning stages. Early treatment helps prevent more serious problems. Tests also monitor how a problem is responding to treatment.
Health Screening Ages 18-29 Ages 30-39 Ages 40-49 Age 50+
Dental Checkup
Blood Pressure
Cholesterol Blood Test
Blood Glucose Screening
Cervical Cancer Screening
Mammogram1
Osteoporosis Screening
Prostate Cancer Screening3
Abdominal Aortic Aneurysm Screening
Colorectal Cancer Screening2
Every 6-12 months
Discuss how often with your doctor.
Discuss with your doctor
Overweight or obese adults between ages 40 and 70 should be screened for abnormal blood sugar levels and type 2 diabetes.
Ages 21-29: Pap test every 3 years. Ages 30-65: Pap test every 3 years or Pap test and HPV test every 5 years. As advised after age 65.
Chlamydia & Gonorrhea Screening
All sexually active women ages 24 and younger; ages 25+ if at an increased risk
Ages 45-74: Every 1-2 years or as advised
All women starting at age 65 (younger if at increased risk for fractures) as often as advised
Discuss with your doctor
One-time for men ages 65-75 who have ever smoked
Ages 50-75
Hepatitis C Screening All adults ages 18-79
2021 Calendar:This Year at a Glance
JANUARY 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
JULY 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
FEBRUARY 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
AUGUST 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
MARCH 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
SEPTEMBER 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
APRIL 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
OCTOBER 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
MAY 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
NOVEMBER 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
JUNE 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
DECEMBER 2021 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
SAMPLE
IMPORTANT PHONE NUMBERSHEALTH CARE PROVIDERS
Name
Phone
NEAREST 24-HOUR PHARMACY
OTHER IMPORTANT INFORMATION
Name
Phone
Name
Phone
Name
Phone
Name
Phone
EMERGENCY MEDICAL SERVICE: 911
EMERGENCY CONTACT
Name
Address
City/State/Zip
Home Phone
Cell Phone
Nearest Hospital
Poison Control Center
Suicide Prevention
Fire
Police
Gas Company
Plumber
NEAREST RELATIVE
HELPFUL NEIGHBOR
Name
Address
Phone
Name
Address
Phone
2022 Calendar:Planning for Next Year
JANUARY 2022 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
JULY 2022 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
FEBRUARY 2022 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
AUGUST 2022 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
MARCH 2022 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
SEPTEMBER 2022 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
APRIL 2022 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
OCTOBER 2022 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
MAY 2022 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
NOVEMBER 2022 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
JUNE 2022 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
DECEMBER 2022 S M T W Th F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
SAMPLE
RecipesPomegranate-Pear Salsa
Directions:Mix all ingredients together in a bowl. Cover and refrigerate overnight. Serve with tortilla chips, toasted pita, or over pork or fish.
Ingredients:2 pomegranates, peeled and
seeds removed2 (8 ounce) cans pear chunks,
drained1 red onion, chopped1 jalapeno pepper, mincedCilantro to taste, mincedJuice of 1 limeGround cumin, pinch
Serves 8. Per serving:57 calories, 0.2 g total fat, 0 g saturated fat, 14.2 g carbohydrates, 1.2 g dietary fiber, 1.1 g protein and 26 mg sodium.
Orange SalmonDirections:In a large skillet over medium heat, add the salmon, and pour orange juice over salmon. Add dill to the skillet. Cook about 15 minutes, turning occasionally, until easily flaked with a fork. Remove salmon from skillet. Reduce heat to medium-low. Continue cooking orange juice until thickened. Pour over salmon to serve.
Ingredients:2 (6 ounce) salmon fillets 2 1/2 cups orange juiceFresh dill
Serves 2. Per serving: 473 calories, 16 g total fat, 5 g saturated fat, 31 g carbohydrates, 1 g dietary fiber, 40 g protein and 90 mg sodium.
Sweet Potato ChipsDirections:Preheat oven to 450 degrees. Mix olive oil, maple syrup, and cayenne pepper. Brush sweet potato slices with the oil mixture. Arrange slices on a foil covered baking sheet. Salt and pepper to taste. Bake for 8 minutes, turn potato slices over, brush with remaining oil mixture, and bake until edges are crispy, about 7 minutes.
Ingredients:2 tablespoons olive oil2 tablespoons maple syrup1/4 teaspoon cayenne pepper3 large sweet potatoes, cut into
1/4-inch slicesSalt and pepper to taste
Serves 6. Per serving: 253 calories, 4.6 g total fat, 1 g saturated fat, 50 g carbohydrates, 7 g dietary fiber, 4 g protein and 126 mg sodium.
Cherry Banana SmoothieDirections:Put all ingredients into blender. Cover tightly and blend until smooth.
Ingredients:1 cup frozen cherries, pitted1 bananaJuice of half a lemon1/2 cup low-fat yogurt6 ice cubes
Serves 2. Per serving: 151 calories, 2 g total fat, 1 g saturated fat, 31 g carbohydrates, 4.5 g dietary fiber, 6.7 g protein, and 22 mg sodium.
Vegan Bean & Kale SoupDirections:Heat olive oil in a large pot. Saute garlic and onion until soft. Add kale, saute until wilted. Add 3 cups broth, 2 cups beans, tomatoes, and seasoning. Simmer 5 minutes. Mix remaining beans and broth in a blender until smooth. Add to soup, stirring, to thicken. Simmer 15 minutes before serving.
Ingredients:1 tablespoon olive oil 8 large garlic cloves, crushed1 chopped yellow onion4 cups chopped kale4 cups low-sodium vegetable broth2 (15 ounce) cans white beans,
undrained4 roma tomatoes, chopped2 teaspoons Italian seasoningSalt and pepper to taste
Serves 8. Per serving: 182 calories, 2.5 g total fat, 0 g saturated fat, 31 g carbohydrates, 7.3 g dietary fiber, 11 g protein and 886 mg sodium.
Chicken-Asparagus Penne Directions:Cook pasta according to box. Heat olive oil in a skillet on medium heat. Add chicken. Stir and season to taste. Cook about 5 minutes, or until chicken is fully cooked and browned. Remove chicken and set aside. Pour broth into skillet. Stir in asparagus and garlic. Salt and pepper to taste. Cover, and steam until tender. Add chicken to the skillet until warm. Mix into pasta. Serve sprinkled with Parmesan cheese.
Ingredients:1 (16 ounce) package dried
penne pasta3 tablespoons olive oil2 skinless, boneless chicken
breasts, cubed½ cup low-sodium chicken brothSalt and pepper to tasteGarlic powder to taste1 bunch asparagus, trimmed, cut
into 1-inch pieces1 clove garlic, minced¼ cup Parmesan cheese
Serves 8. Per serving: 332 calories, 11 g total fat, 2 g saturated fat, 43 g carbohydrates, 3 g dietary fiber, 17 g protein, and 69 mg sodium.
© 2021, American Institute for Preventive Medicine. All Rights Reserved. HealthyLife.com
SAMPLE