Get into the best shape of your adult life… in retirement. Yes it is possible. While we’re not saying you’ll look like Arnold Schwarzenegger, we are saying you can change your life for the better through exercise. All it takes is understanding what type of activities work with your body’s physical capabilities and existing lifestyle. From there it’s about getting into a good rhythm to set you on the right path forward. You will be fitter, healthier and happier with a more positive mindset once you’ve found your groove.
In fact, a study of 25,000 senior Australians found that, “Compared with people who were still working, retirees had increased physical activity levels, reduced sitting time, were less likely to smoke, and had healthier sleep patterns.”
Read on to learn the exact activities you can do in your retirement to achieve this, and why it’s so important.
Why exercise is so important when we get older
Wow… when we keep active as we get older, we not only protect our future functional health, but also reverse any past decline! If you haven’t heard of functional health before, it is the ability to complete day to day tasks and motions, such as the ability to bend over, pick things up, walk places, clean and cook.
In a study of 100 people aged 72-98, researchers found that after just 10 weeks, those that began to exercise three times a week saw drastic improvements in their ability to lift heavier weights, walk faster and further and climb more stairs comfortably, while those who didn’t begin exercise lost muscle mass and strength.
The perks of exercise don’t stop there. According to the Centers for Disease Control and Prevention, the benefits of keeping active in retirement include:
- Maintain your independence and ability to live unassisted
- Support strong, healthy bones, joints and muscles
- Reduce symptoms of arthritis and joint swelling
- Reduce likelihood of falls and injury
- Improve heart health, blood pressure and reduce risk of colon cancer and diabetes
- Reduce blood pressure for those with hypertension
- Improve stamina and muscle strength
- Improve mental health, boost your mood and overall well being.
Areas of importance
Different exercises and activities will work your body in different ways and in turn will have different benefits. There are four main areas to try and target in order to get the most out of your health.
- Cardio
Why it’s important: boost energy levels (and stay energised for longer) and improve your stamina, speed and agility.
Cardio focused exercises are ones that get your heart rate up and break out a sweat such as walks or bike rides.
Tip: If you like to jog, consider jogging on softer ground such as the beach or grass as this has less impact on your joints. - Strength
Why it’s important: feel more able, lift objects, bend over and move around easier.
Strength or resistance-based exercises work to strengthen your muscles and are best taken slow. These exercises include things like weights, pilates and body weighted exercises (like pushups and situps). - Flexibility
Why it’s important: reach down, turn your neck, and improve your overall mobility with less discomfort and pain.
Activities to improve your flexibility are some of the easiest to add to your daily life. All you need to do is add in some light stretching in the morning or afternoon or try yoga or Tai Chi for something more social. - Balance
Why it’s important: reduce your chances of falls, injury and/or disorientation.
You might not think it at first, but your balance can be improved by exercise too! Try out things like yoga and aerobics for balance focused activities.
Fun and simple activities to keep active
It’s easier (and much more fun) than you think to keep active. Whether it’s a dedicated workout session or simple tasks around the home, as long as you keep moving you will feel the benefits. Here’s how to get started:
Go for a walk
Make a habit of starting each day with a walk, without fail. It’s an easy way to incorporate activity into your routine, plus you will get the benefits of some vitamin D and boost your mood in the process. If you find you’re not motivated to go, keep accountable by organising this daily activity with a friend.
Good for: cardio, strength, balance, flexibility
Try an at-home workout
From light stretches to cardio heavy sweat sessions, take it at your own pace and see what you feel like. You can even follow videos online if you’re stuck for ideas.
Good for: cardio, strength, balance, flexibility (will vary depending on workout of choice)
Give your home a deep clean
You’d be surprised at just how good a workout you can get from a deep clean! If you add some speed to your clean, you’ll find yourself sweating, ticking all the activity boxes.
Good for: cardio, strength, balance, flexibility
Get gardening
Feel the sun on your skin (with sunscreen applied first!) and jump out into the garden to add some movement to your day. Not only does gardening make your home feel more inviting, but it nurtures the soul and calms the mind too.
Good for: cardio, strength, balance, flexibility
Sign up for fitness classes
Fitness classes are a great way to stay fit and also meet like-minded people. From aerobics and yoga to hardcore sweat sessions, there’s something available for everyone. If you’re game you can join a local gym, go to your local library to join a group in the suburb or sign up for the Ocean Gardens wellness classes to connect with other residents.
Good for: cardio, strength, balance, flexibility
Yoga or pilates
Improve your flexibility and unwind in a light yoga session. Sign up for classes or follow an at home tutorial. Keen for a strength heavy session? Pilates is focused more on body weighted strength exercises and less on flexibility. Find a home tutorial here.
Good for: strength, balance, flexibility
Go for a bike ride
See the sights of your local suburb and work up a sweat with a ride around the block. If you’re ever going somewhere nearby, why not try and ride there instead of taking the car?
Good for: cardio, balance
Dance!
Exercise is supposed to be fun so pop on your favourite radio station, record, CD or Spotify playlist and have a private dance party (or invite some friends along for double the fun).
Good for: cardio, balance, flexibility
Whether you want to feel more confident with your body or to make your daily life a little easier, exercise will open the door to help get the most out of your life after retirement. The trick is to find a type of exercise which fits within your limitations and lifestyle. This is so you can enjoy it without pain or injury and get the health benefits from it, too.
Final tip: if a high amount of exercise is new to you, start slow to prevent injury.
To learn more about how to build a good routine to make your retirement the best it can be, read our helpful guide, “How to make the most out of your retirement.” You’ll find tips and tricks to sharpen your mind, stay social, and maximise your finances and all the reasons why it’s so important.
