| Habit | Description |
|---|---|
| 1 | Regular Physical Activity: Engage in 150 min/week of moderate aerobic exercise or 75 min/week of vigorous exercise, plus strength training twice weekly. |
| 2 | Balanced Diet: Consume fruits, vegetables, whole grains, lean proteins, and healthy fats; limit processed foods, sugar, and salt. |
| 3 | Regular Health Screenings: Monitor blood pressure, cholesterol, and blood sugar; follow age-appropriate check-up schedules. |
| 4 | Prostate Health: Be aware of prostate issues; consider screening from age 50 or earlier if at risk. |
| 5 | Avoid Tobacco, Limit Alcohol: Quit smoking; limit alcohol to two drinks/day. |
| 习惯 | 描述 |
|---|---|
| 1 | 定期体育锻炼：每周进行 150 分钟的中等强度有氧运动或 75 分钟/周的剧烈运动，外加每周两次的力量训练。 |
| 2 | 均衡饮食：食用水果、蔬菜、全谷物、瘦肉蛋白和健康脂肪;限制加工食品、糖和盐。 |
| 3 | 定期健康检查：监测血压、胆固醇和血糖;遵循适合年龄的体检时间表。 |
| 4 | 前列腺健康：注意前列腺问题;如果有风险，考虑从 50 岁或更早开始进行筛查。 |
| 5 | 避免吸烟，限制饮酒：戒烟;将酒精限制在每天两杯。 |
