The essential men’s health checklist: What you need to know at every age
For many men, health takes a backseat to work, family, and the general busyness of life. But the truth is, health is one of the most important assets you have. Here’s what to know—and do—for your health at every stage of life.
No matter where you are in life, prioritising your health is key for feeling your best, now and into the future.
Whether you're managing a chronic condition, planning for retirement, or simply aiming for long-term wellness, staying on top of your health becomes even more important over time.
As your body and lifestyle evolve, so too should your approach to self-care. Here’s a checklist for every man to follow through the decades, ensuring good health well into the future.
In your 60s and beyond
These years are about staying active and enjoying life with confidence. Regular check ups take on more importance, and can help you stay ahead of any issues and manage chronic conditions.
BlueCare dietitian Josh Nunn says common chronic conditions for men in this age group include “cardiovascular disease, prostate issues, cancers, and increasingly—mental health disorders like anxiety, stress, and depression.”
With a proactive approach, good habits, and the right support, you can keep doing what you love, whether that’s travel, spending quality time with your grandkids, or simply staying independent.
Recommended health checks:
- Hearing and vision checks
- Bone density scans
- Bowel, prostate, and skin cancer screenings
- Heart and lung checks
- Medication reviews with your GP (if you’re on any)
- Cognitive health screenings (as necessary)
Lifestyle tips: Keep moving with gentle activities like walking, yoga or swimming to support strength, flexibility, and heart health. Eat well to support your brain, bones, and overall wellbeing. Make time for connection, joy and mental wellbeing.
“Stress and anxiety can start to affect your body—your gut, your energy, even your immune system. There’s a big link between mental health and physical health,” Nunn says.
If you’re managing a chronic illness or thinking about future care needs, consider planning ahead. Creating an Advance Care Plan can offer peace of mind and ensure your wishes are known.
In your 40s and 50s
Career pressures, family responsibilities, and the first signs of ageing can all converge in these years. But they’re also the ideal time to reassess your health and lifestyle.
“This is that midlife crisis period where chronic conditions start showing up,” Nunn says. “You’ve got a busy lifestyle, with kids, full-time work, and financial stress in the mix, and it can be a struggle to balance health, friendships, and everything else.”
Chronic conditions like heart disease, diabetes, and certain cancers become more common. But regular checks and smart lifestyle tweaks can make a big difference.
Recommended health checks:
- Blood pressure and cholesterol
- Prostate health check discussions with your GP
- Mental health and stress check-ins
- Blood glucose for diabetes risk
- Bowel cancer screenings (from age 50)
Lifestyle tips: Stay active with regular movement—walking, swimming, cycling—whatever keeps you moving. Prioritise sleep, eat a balanced diet, and make time for downtime and hobbies.
“A balanced diet and regular exercise can help slow the ageing process, and delay the onset of chronic conditions,” Nunn says.
“Don’t just google what diet to follow. See a dietitian or exercise physiologist for specialist advice that’s tailored to your needs.”
Staying connected and managing stress are just as important as physical health.
“Men really do put their health on the back burner and try and figure it out for themselves.”
In your 20s and 30s
You might feel invincible, but your health still deserves attention.
These are the years to lay the groundwork for lifelong wellbeing. Because the habits you build now can shape your health for decades.
“If we get onto this stuff early and look after our bodies, we’re less likely to develop chronic conditions later in life,” Nunn says.
“You obviously still want to enjoy your younger years, but you can also do it with a balanced lifestyle to prevent poor outcomes down the track.”
Issues like melanoma, STIs, and mental health challenges can affect young men too. And with big life shifts—starting a career, moving out, building relationships—stress and burnout can sneak in.
“Changes in appetite, unexplained weight loss or gain, constant fatigue, bowel habit changes—these are all physical red flags men tend to ignore.”
“It’s also important to be on the look out for symptoms of anxiety and depression, and being socially withdrawn or pulling back from friends and family.”
Recommended health checks:
- Regular skin checks
- Testicular self-exams
- STI screenings
- Mental health check-ins with your GP or counsellor
Lifestyle tips: Start strong. Eat well, move regularly, wear sunscreen, and get enough sleep. Moderate alcohol, quit smoking, and take your mental wellbeing seriously.
“I think there’s definitely a societal stigma that when men express their emotions, they feel as though they’re not manly or strong... They feel embarrassed, judged, or uncomfortable. They hope the problem will go away on its own—sometimes they just don’t want to know what’s wrong with them.”
Stress isn’t just a midlife thing. Checking in early can help you stay on track.
“Even just talking to a trusted friend, or someone who’s been through something similar, can make a huge difference because once you talk about it and get it out of your head, it feels a whole lot better.”
Mental health support services
No matter your age, mental wellbeing matters. If you’re feeling stressed, overwhelmed, or low, help is available. Your GP can connect you with the right support, including a Mental Health Care Plan.
Free, confidential services include:
Beyond Blue (mental health support), Lifeline (crisis support), MensLine (24/7 counselling), and Headspace (for young men).
BlueCare also offers mental health and wellbeing support, including professional psychology services, wellbeing check-ins (in-person or virtual), and access to their Live Well Centre, an integrated care hub supporting your mental and physical wellbeing.