Retirement offers the perfect chance to pursue your passions and interests.
Of course, retiring could also introduce some health challenges, especially as you get older. In fact, research has shown that serious illness, disability, and chronic disease have been steadily increasing for people in their 50s, 60s, and 70s over the past century.
Despite medical advances, heart disease, cancers, and type 2 diabetes are affecting more people at younger ages than ever before – primarily due to poor lifestyle choices.
The good news is that the right activities could help to strengthen your physical and mental wellbeing, so you can remain healthy in retirement. So, here are a few fun suggestions for ways to build more activity into your days.
1. Get out in the garden
Gardening offers more than just beautiful flower beds or a fresh batch of vegetables – it’s also an incredibly effective way to stay fit and maintain your flexibility.
Digging, planting, and weeding all involve a variety of muscle groups, keeping your body moving and helping to maintain your motor skills as you age. And the physical exertion needed to maintain a bountiful garden can even boost your cardiovascular health.
Spending more time outdoors can also increase your exposure to sunlight, which helps your body produce vitamin D, an essential nutrient for maintaining bone health.
Better yet, you’ll even have the bonus of fresh and healthy produce to supplement your diet with!
2. Adopt a four-legged friend
Bringing a pet into your life can provide some much-needed companionship and positively affect your health.
Studies have found that interacting with animals, especially dogs, can reduce anxiety and improve your overall mood. Simply petting a dog has been shown to lower levels of cortisol, the stress hormone, while increasing oxytocin, the hormone associated with happiness and connection.
Other research suggests that pet owners often experience lower blood pressure and heart rates than those without pets.
If you adopt a dog, regular walks could even encourage you to get outdoors and take in some fresh air. It’s hard to avoid a lunchtime or evening walk when your four-legged friend needs some exercise!
3. Find opportunities to volunteer
Hugely rewarding, volunteering can help you stay physically and mentally active while giving back to your local community.
Research has proven that people who volunteer tend to have lower mortality rates compared to those who don’t, possibly due to the physical tasks involved, such as packing, organising, or assisting with events.
Beyond the physical benefits, volunteering can keep you connected to others, offer a sense of purpose, and provide satisfaction from helping those in need.
It can also prevent isolation and loneliness, both of which have been associated with cognitive decline.
4. Lift some weights
While it might seem unconventional, weightlifting in retirement could prove incredibly beneficial.
Maintaining your leg strength as you age is critical, as muscle function naturally declines over time. Strong leg muscles are essential for mobility and balance, while faltering leg strength can be a powerful predictor of adverse health outcomes later in life.
It’s worth starting with smaller weights and gradually working your way up as you become more confident and capable.
Just remember that weightlifting doesn’t require heavy loads to make a difference – even light weights can help you maintain muscle mass in your legs and arms, which could contribute to a healthier retirement.
5. Join a book club
Reading is an excellent way to keep your mind sharp, and joining a book club could allow you to combine this mental engagement with social interaction.
Regular reading keeps your cognitive abilities active, and being a member of a book club could encourage you to maintain and develop your reading habit.
You might even end up making some new friends with shared interests.
6. Be creative
Hopefully, retirement will give you more time to explore passions you’ve let lapse while you were busy with work.
Creative activities are great for improving mental health, fostering focus, and reducing stress. They could even allow you to maintain your fine motor skills while you express yourself artistically.
Pursuing art, through painting, drawing, or even DIY projects, could keep your mind engaged and your hands busy. Joining an art class could be another way to connect with other like-minded people.
7. Spend time with friends
Socialising not only boosts your mood but can also stimulate cognitive function. But staying social when you retire can be tough – particularly if your career left little time to meet up with friends while you were working.
Studies have proven that regular social interaction stimulates attention and memory, while also helping to strengthen brain health.
As such, spending time with your friends, whether that’s for a quick cup of tea, a brisk walk in your local area, or a trip to the cinema, is essential for keeping your mind sharp in retirement.
Please note
This article is for general information only and does not constitute advice. The information is aimed at retail clients only.
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