Your health is tied to all aspects of life, both your physical abilities and your mental and emotional well being. While your focus on healthy living might shift throughout life, there are specific areas that are particularly important during different stages of life.

“Regardless of the age group, staying healthy can be pretty simple in theory but proves to be more difficult to live out on a daily basis, especially as we get older and our free time becomes more limited,” says Dr. Patrick Martin, a physician with INTEGRIS Family Care Moore.

In order to maintain health, Martin gives tips of what to eat and how to treat your body.

“Eating a healthy and balanced diet, which means consuming 50 percent or fewer of your calories from carbohydrates, 20 to 30 percent from protein and only 10 to 20 percent from fats; exercising four to five times a week and getting eight hours of sleep a night are paramount to living a long and healthy life.”

A healthy lifestyle is simply that: a lifestyle.

“Diets just don’t work. Lifestyle changes do,” adds Dr. Castel Santana, family physician with Mercy Health Network’s Midwest City office. “There isn’t a quick fix.”

According to Santana, you should use anything you have at your disposal, even your smart phone.

“Use technology to help you. Apps are helpful to track calories and exercise,” he says.

We all know that healthy eating and exercise are important at any age. But what more can we do to ensure our health at each step of our life as we age?

Many feel that old age is far away, and they don’t need to worry about their future health. However, what you do in your youthful years will have an impact on your health in your later years. Improving and maintaining healthy behavior early in life can improve your health when you’re older.

“It is important to be proactive so you don’t have to be reactive later,” advises Santana. “The things you are doing right now might catch up with you.”

Setting the standard for healthy behavior begins from the moment we leave the nest.

20s

In our teens and early 20s, we are more likely to engage in risky behaviors.

“Individuals in this age group tend to be more open to trying or experimenting with new things, have more of a mindset on the present and still have somewhat of an attitude of invincibility, which I think carries over into some of the decisions that they make,” says Martin.

Dr. Jeff Galles, chief medical officer at Utica Park Clinics in Tulsa, agrees.

“Traumatic injuries are more common in our teens and 20s,” says Galles.

All three physicians interviewed say it is important to remind teens and those in their 20s to make simple, basic decisions in their everyday life. Wear seat belts, use safe sexual practices and limit alcohol and tobacco use.

“Your lifestyle will heavily affect overall health as you move through your 20s,” says Martin.

The body you create in your 20s will be the one you work with later.

Mental health is also a key issue in your 20s. At this age, young adults often ignore psychological difficulties or deal with those difficulties in unhealthy ways. Depression and anxiety are common health concerns and, as a result, are leading causes of death at this age.

“We might not all need treatment for depression or any other mental illnesses, but I do feel it important to have a support system in place to discuss the everyday stressors that might affect your daily mental well being,” says Santana.

Being healthy physically can improve mental health, but often it is not enough.

“Diet, exercise and medications can be effective mental health treatments, but in some cases seeing a specialist is also very important part of treatment,” says Santana.

Going to the doctor isn’t often a high priority for people in their 20s; however, doctors highly recommend routine visits.

“Regular visits allow patients to educate themselves on their health and the process so you won’t be surprised later,” says Galles. “Developing relationships with primary care providers is important as we enter our adult lives. Dental and vision care are also important.”

30s

As we enter our 30s, we often find ourselves more involved in our careers or parenthood and are quickly distracted from our health. Our lives tend to be less about our individuality and more focused on the groups we are involved in, be it a young family or the needs of the workplace.

“Most have graduated college, begun families and embarked on a career path. Our lives begin to take on more shape as we gain more responsibility,” says Martin. “If we only focus all our efforts on keeping our physical bodies healthy without paying attention to our minds, our emotional well-being, and our soul, we miss the mark. Everything is interconnected, and at times emotional pain can manifest itself in very physical ways.”

Finding a balance between work and life is a key health concern for many people as they enter this portion of their lives.

“Work-life balance is always important and is facilitated by strong communications with spouse or life partners,” says Galles. “Make efforts to maintain stable relationships.”

It is during this period that shedding the independence we established earlier can aid in improving our health.

“Strong support groups, church or social group support can be critical,” says Galles. “Strong family support is also very helpful if available during the child-rearing years.”

Santana sees spiritual health as one of his five pillars of wellness and a key to overall health.

“Your spiritual denomination isn’t what is important,” explains Santana. “What is important is a well being with your soul, whether that is through meditation, yoga, prayer or any other form of relaxation and spiritual cleansing.”

As our lists of responsibilites grow, so does the impact of our health choices.

“I begin to see more people struggling with anxiety and depression, which sometimes stem from previous relationships, problems coping with stress at work or with increasing family demands,” says Martin. “I also see chronic diseases, such as diabetes, start to crop up in this age group, which will have an enormous impact on an individual’s future health.”

Galles advises 30-year-olds to get wellness screenings every three to five years with a particular focus on family history. These screenings provide for baselines that your doctor will use to better assess your health as you age.

40s

It is when we reach our 40s that our health becomes a more prevalent factor in our lives. All the previous stressors of work and family are still prevalent. However, we now often begin to notice issues with our physical well-being. Concerns like chronic diseases, such as diabetes, hypertension and high cholesterol, make our 40s seem like the end of our youth, [but] it is not.

“It is the beginning of middle age,” says Galles.

“Patients begin to feel their age and are looking for ways to feel young again,” adds Santana.

It is during this stage in life where people more commonly face and deal with the health issues and mortality of those closest to them.

“In your 40s, patients are often seeing their parents deal with health issues like heart disease and cancer,” explains Galles. “Patients, often for the first time, are seeking out ways to keep it from happening to them.”

This awakens in patients the need to make changes in their own health, but despite not having the exuberance of their younger selves, there is still plenty of time to proactively affect their health with valuable and lasting benefits.

“I would like to see people begin to see their health in terms of prevention. Doing things to prevent themselves from ever developing a disease, instead of deciding to make some lifestyle changes after they are diagnosed,” says Martin. “People will try to eat right and make healthier choices after they begin to have symptoms when the illnesses likely could possibly have been prevented.”

All physicians interviewed remind us of those important lifestyle choices we all know and love: healthy eating, exercise, the importance of sleep and avoiding risky behaviors like tobacco use. It is during this period that making changes in these areas can have immediate and noticeable effects on our lives.

“We all get into the habit of unconsciously living,” says Santana. “Know what you are putting in your body and understand the importance.”

Galles suggests varying your physical activities by using your body in different ways.

“Try not to limit your exercise to one type of activity,” offers Galles. “Cross training, biking, running, swimming are all good activities to mix in to limit joint stress.”

And Beyond

Health as you enter your 50s looks much like it does during your 40s. The main change should be the adding of additional health screenings. Routine exams are more important than ever. The advanced screenings will help you and your doctor recognize changes sooner.

Early prevention and diagnosing diseases such as heart disease and cancer can drastically improve your chances of survival. It can also have positive effects financially.

“We know that the cost of health care is reduced when you have an established relationship with your primary care provider,” explains Galles.

At this age, specific screenings are more common as doctors focus on the more common issues patients face.

“Most organizations recommend that patients begin the process of screening for colon cancer as well as breast cancer. Some earlier based on family history,” says Galles. “For smokers and recent non-smokers, we also discuss lung cancer screening between the ages of 55 and 74.”

It is when you are in your 60s that heart disease becomes a major concern. At this age it is the leading cause of death.

“It is increasingly important to monitor cholesterol levels and maintain a normal blood pressure,” advises Galles.

During this time your body begins to have less defense against disease than it did when you were younger. As your body is less able to fight off diseases, vaccinations become a priority again.

“Infectious diseases become more prevalent in our 60s,” says Galles. “Vaccinations are important as our immune systems begin to falter and we need boost them. Obtain a shingles vaccine at 60. At 65, providers recommend updating pneumonia vaccinations.”

For women, bone health becomes an important concern.

“Women should begin screening for osteoporosis in this decade of life,” says Galles.

It is during our 70s that we need to take stock and be aware of what we are physically capable of. Mobility and safe independent living move into focus as our health will have more affect on our physical safety. Fall prevention and safe driving are key concerns at this age.

“We encourage family members to accompany their older family members when they drive to evaluate their driving skills,” says Galles. “Also, establish a network of support for when you need help.”

Though our physical abilities are decreased, exercise is still important into your 70s and beyond. A strong body is much more likely to be a healthy body. Your body’s abilities allow you to have your independence safely for as long as possible.

Doctors agree, the best thing you can do to be as healthy as possible at the latest stages of your life is to take an active, educated approach to your health early. This begins by eating right, exercising and staying connected to your primary care physician.

Oklahoma does not fit into a neat regional category. It’s not quite the west, and it isn’t the south. Oklahoma stands on its own. The state’s location, however, means that its biodiversity is unparalleled, and this bodes well for hikers.

“One of the best aspects of hiking in Oklahoma is the diversity of its terrain,” says Kent Frates, co-author of the book Oklahoma Hiking Trails. “Oklahoma has everything from a high desert setting, like in Black Mesa State Park, to rocky plains in the Wichita Wildlife Refuge, to rugged, dense piney woods in the southeastern part of the state. It’s also possible to hike in Oklahoma year round.”

Oklahoma’s best hikes are scattered all over the state, and many can be found in state parks.

High Point Trail

Black Mesa State Park

A lot of Oklahoma is very flat, but on the High Point Trail at Black Mesa State Park, hikers can reach the state’s highest point: 4,973 feet above sea level.

Black Mesa State Park is located on the very tip of the panhandle, barely within Oklahoma’s state boundary. West Regional Park Manager Bruce Divis says the summit point on High Point Trail is what often brings visitors.

“The landscape and vistas are like no other in Oklahoma,” Divis says of the High Point Trail. “And people like to say that they have hiked to the highest point in Oklahoma. A granite obelisk monument marks the spot, and the views from the mesa look into Oklahoma, Colorado and New Mexico.”

Divis estimates the trail’s level of difficulty to ranges between medium and difficult. The High Point Trail is nearly eight miles round-trip to the end and back and can take an estimated four or five hours at a leisurely pace.

“The first two miles are on relatively gentle, sloping terrain, and then the trail ascends for about three-quarters of a mile. Then there is one mile on level ground to the high point summit,” Divis says.

But the hike isn’t just about the summit; Divis says the trail’s interesting terrain makes this one of the best Oklahoma hikes.

“The Black Mesa area is where the Rocky Mountains meet the short grass prairie. It is unique in that it represents an area where many species are at the easternmost or westernmost portions of their range,” Divis says.

No matter what time of year, this area is “a birder’s paradise,” Divis says.

Larry Floyd, co-author of the book Oklahoma Hiking Trails, says the High Summit Trail is one of his favorites.

“For me, Black Mesa is Oklahoma’s gateway to the west. So this trail is high in ‘exotic factor,’” Floyd says.

He recommends visiting this state park in the winter during the “snake-free” months; he says copperheads and rattlesnakes can be real concerns in the spring and early fall.

The High Point Trail is located on the nature preserve portion of Black Mesa State Park, about 12 miles from the camping area. Kenton is the closest town, about five miles away, but has no gas or food; but Boise City, 35 miles away, offers amenities.

Dripping Springs Trail

Natural Falls State Park

The Dripping Springs Trail, located in the northeast corner of the state, is one that lives up to its name. Tracey Robertson, Natural Falls State Park manager, says this trail is by far the most popular at Natural Falls State Park.

“The first portion of the trail takes you to the overlook at the top of the 77-foot Ozarks springs. For those that would like to, they can travel down the 47 steps to the base of the falls. This area includes an elevated boardwalk to help protect our natural resource,” Robertson says.

The trail entrance to the overlook is ADA-accessible, but the remaining part ranges from moderate to difficult. The total length of the trail is a half-mile and takes an estimated 45 minutes, Robertson says, but hikers can also choose to either make the loop and walk back or access one of the park’s other four trails.

This trail has been a visitor destination for nearly 100 years.

“Dripping Springs has been a tourism attraction since the early 1920s. As local folklore goes, the falls area was an encampment to Native American tribes before the Trail of Tears and also, both the Union and Confederate soldiers during the Civil War,” Robertson says.

The waterfall definitely draws people to this area, Robertson says, but a family of freshwater river otters can also occasionally be spotted.

“The most common thing we hear from first-time visitors is, ‘We never knew something so beautiful existed here,’” Robertson says.

Ferns, mosses, liverworts and other native plant species can be found along the Dripping Springs Trail.

Skyline Trail

Beavers Bend State Park

Imagine starting a hike above a river, transitioning into a walk among rolling hills, crossing a creek several times, following switchbacks to get to a waterfall, passing old logging roads and traipsing through the woods, and you’ve imagined the Skyline Trail.

The Skyline is part of the David Boren trail system at Beavers Bend State Park. The series of trails is seven miles long, with the Skyline portion consisting of four miles.

“It’s fairly rough terrain with some areas that are pretty steep, so we recommend it for serious hikers,” says Beavers Bend Naturalist Frank Griffith. “The time the trail takes always depends on the hiker, but I tell people to estimate about one mile per hour to allow time to take in the scenery and take pictures.”

A camera might come in handy for many sections of the Skyline.

“There is some great scenery all along the trail and always something to look at,” Griffith says.

Hikers can find lots of deer, rabbits and squirrels, with the occasional turkey as well, Griffith says, and bald eagles can be spotted at certain times of the year, generally from winter to early spring.

“But that’s just to name a few things you can find,” Griffith says. “Visitors always love the waterfall on this trail.”

Beavers Bend is located in McCurtain County in the southeast corner of the state, close to the Texas and Arkansas borders, in the Kiamichi wilderness area. The Kiamichi Range is part of the larger Ouachita Mountains.

North Woods Trail

Oxley Nature Center

Located on the northern edge of Tulsa’s city limits, Oxley Nature Center is a popular source of escape from city life for residents and other visitors.

“Thousands of people come here every year, but it’s easy to go in and not see another human being. It makes you feel like you’re way out in the wilderness,” says Oxley Nature Center Director Eddie Reese.

Reese says although it’s hard to choose, the North Woods Trail is one of the best at the nature center. North Woods is a one-mile loop with a half-mile trail that leads to the trailhead.

“You can see some extra-large trees on this trail and lots of deer. And some of the plants to look out for are green dragons (those can be found in large numbers), lily pads on the water and plenty of wildflowers,” Reese says.

Hikers walk along a lake, through hardwood trees and along several creeks on the North Woods, experiencing different habitat types along the way.

“You go through prairie, woodlands and wetlands in this area,” Reese says. “Basically any type of terrain in northeast Oklahoma you can find, it’s here.”

Those paying close attention might be able to spot ospreys or nesting eagles, Reese says.

Most of the trails at Oxley Nature Center, including the North Woods Trail, are shorter and loop together, ranging in length from a third of a mile to one mile. The land was set aside as a wildlife area in the 1970s.

Greenleaf Lake Hiking Trail

Greenleaf State Park

For those seeking a “real wilderness experience,” says Greenleaf State Park Naturalist Steve Evans, the Greenleaf Lake Hiking Trail provides an opportunity that should not be missed. This hiking and mountain bike trail wanders through part of the oak and hickory forest of the Ozarks in eastern Oklahoma.

“The trail is about 19 miles long, and the average hiker should allow at least 13 hours to hike the whole trail. There are two primitive campsites along the trail, and most visitors that want to hike the whole trail take backpacking equipment and spend the night on the trail, making it a two-day hike,” Evans says.

The trail consists of two large loops, the South Loop (eight miles) and the North Loop (six miles). To reach this area from the park, hikers first travel about two-and-a-half miles to arrive at a suspension bridge that marks the beginning of the South Loop portion. Evans advises caution on sections of the North Loop because some areas are currently overgrown.

The Greenleaf Lake Hiking Trail is classified as between medium and difficult. Most of the hike is fairly level, with some steep areas through the Ozark Uplift hills, Evans says, and the trail passes over and through some boulder-covered areas in the North Loop.

“Anyone in fairly good shape can hike it, but it is a reasonable challenge to most people. Be prepared to hike a real trail; it is not a city park,” Evans says.

He adds that on a busy day in the summer, there may be 50 or so hikers on the trail.

The park also offers a Family Fun Trail that is paved and ADA-accessible.

Inspiration Point Trail

Roman Nose State Park

Roman Nose State Park Ranger Jerret Sanders says the park’s Inspiration Point Trail gets its name from its viewpoints.

“You can see the entire canyon from the point, and it has spectacular views of the surrounding areas,” Sanders says. “It also gives our guests the chance to use their imaginations to picture what it all looked like back when the Cheyenne and Arapaho tribes made this their winter camp. It’s a great place to go and reflect on the many changes that the land has seen through the years as it changed from a grassland to a park built for people’s enjoyment.”

Inspiration Point is part of a trail system at Roman Nose, so visitors have the option of creating their own customized hikes, but this trail itself is a round-trip of about three miles and is estimated as moderate to difficult. Sanders says the trail would take about two hours depending on the size of the hiking group.

“The trail winds along the side of the canyon and has very different terrain throughout the hike. We have really good trails, but there are some pretty steep inclines and declines along the way,” Sanders says.

The trailhead for Inspiration Point Trail is located near the Lake Watonga parking lot. In addition to the view, this hike is unique due to the gypsum outcroppings, white in color, that hikers scale throughout the hike.

Watonga, located about seven miles from the park, is the closest town to Roman Nose. The park is named after Cheyenne Chief Henry Roman Nose, who lived in the canyon area for several decades before he died in 1917. Roman Nose State Park is one of Oklahoma’s original seven state parks established in 1937 by the Civilian Conservation Corps.