Tips for Staying Active in Retirement

While “keeping active” might not be on your retirement bucket list, there’s still good reason to make exercise a priority when you’re over 60.

Many of us view physical activity as a chore or think “what’s the point?!” -- but there are many benefits to staying active as you get older. Not only does it help to lift your mood, boost your immunity, and prevent disease, but it also is a fantastic way to make use of your free time and to be more social.

If you’re someone who would like to remain active after retirement but don’t know how or where to start, just read on for some great and easy ways to exercise no matter your current fitness level or lifestyle.

Why exercise?

But first, let’s explore the benefits of exercise for seniors and retirees.

You have most likely heard it again and again. Regular physical activity is good for you, and you should aim to incorporate at least 30 minutes of movement every day in order to maintain health and vitality.

As the constraints of a global pandemic and an increasingly sedentary lifestyle affects almost all of us, regardless how old we are, seniors are encouraged to move it, or lose it. This is because muscle mass deterioration accelerates in your 60s, leading to loss of strength, function, and mobility.

1 in 6 seniors are committed to maintaining a healthy lifestyle. In order to maintain fitness and live life to the fullest, you don’t have to go on a crazy diet or do anything strenuous or extreme. All it takes is some simple activities to keep the blood flowing.

1. Get outdoors

To stay moving and active, you don’t need a gym membership - all you need is the great outdoors!

The act of simply getting outside in the fresh air is enough to boost the mind and spirits. You can get your daily step count in by participating in a range of outdoor activities for varying fitness levels. The best place to start? Walking!

Going for a walk around the block or in the local park or even to the shops is a great way to get the body moving while enjoying the sights and sounds of nature. You don’t need to have a dog - although this can make it even more enjoyable!. Walking is something you can do on your own, with your partner, or a group of friends and will help to improve heart health, lower blood-sugar levels, and maintain a healthy weight.

Other great low-impact ways to stay active outdoors include:

• Gardening
• Playing golf
• Cycling
• Ocean swimming or stand-up paddle boarding
• Lawn bowls
• Croquet
• Tennis

2. Try mind-body fitness

Workouts that not only work out the body but the mind too are great in maintaining both physical and mental health.

Mind-body workouts such as yoga, pilates or Tai Chi are designed to maximise strength (especially core strength), mobility and flexibility while incorporating meditation for a calmer, more relaxed mind.

As we get older, ailments such as joint pain or muscle pain become more common. These low-impact workouts are about increasing balance and range of motion with a series of stretching and breathing exercises, helping to relieve chronic pain and improve posture.

Improving balance and posture can lessen the risk of falls and strengthen the muscles that help stabilize joints. A daily yoga practice can also assist in reducing anxiety and depression by training you to become more mindful and relaxed.

3. Get social

Being connected to others contributes to overall health, and for those over 60, maintaining social connections is a great way to develop a support system and associate with like-minded people.

Turn your exercise regime into a social outing by joining a group fitness class at your local fitness centre or by trying a social sport such as water aerobics, Zumba or dance classes, sailing, or even ten-pin bowling.

Exercise can be turned into a fun social event and by joining a group fitness class or group, those who feel isolated in their retirement can make new friendships that are not only needed to help feel purpose in life, but can also cure feelings of loneliness and boredom.

4. Turn errands into a workout

The best part about exercise? It can be completely free! The only limit is your imagination. One of the best ways to keep fit at home or on-the-go is by turning your daily chores into a workout. For example, take the stairs instead of the lift next time you go shopping, park a further distance away from the supermarket next time you get groceries, dance while doing the housework (pop on the radio or your favourite playlist and get boogie with it!), do an at-home workout (there are a plethora of free workout videos available online) or do some squats and balancing poses while doing the dishes.

Every step counts. Whether it’s for a straight half an hour or in 5 minute breaks throughout the day, exercising will not only keep your body active but your mind active too.

Once you start, exercise quickly becomes an enjoyable part of your day - one you end up looking forward to. The trick is to make it a priority to move your body every day and to also choose an activity that you enjoy. One of the best ways to stay active during retirement is to start small. Begin by penciling in time to exercise on your to-do list during a time that is convenient to you.

Try exercising for 5 minutes to begin with and build up your confidence and intensity with practice and persistence. If you need extra motivation, enlist a group of friends or your spouse to join you. Alternatively, joining a group fitness class for seniors is a wonderful way to keep active and stay social.