Relishing Retirement

Sharing quality and affordable tips, ideas, and resources to inspire your fulfilling retirement lifestyle!

How Will You Stay Active In Retirement?

You have reached retirement! Or, like me, you are almost there!

Are you concerned about what you are going to do next? You may have been busy with your career and work. You may have been busy with raising your family.

You might not have had time for self-care and staying active. You might not be enjoying the activities you are currently involved in.

It is never too late to start something new and stay active in retirement!

3 Ways To Stay Active In Retirement

Let’s look at some activities. They might be new to you. Or maybe you have never heard of them before.

1) Charity Walks

Charity walks are walks and/or runs that are sponsored by charities. You either pay a registration fee or collect pledges or both.

A lot of the walks are 5K, which is 3.1 miles. Get some friends or family to take part with you. You can stay active and help raise funds for some of your favorite charities.

2) Geocaching

Geocaching (jee-oh-cash-ing) is like a treasure hunt. Instead of a map with an X marking the treasure, you use a set of coordinates and a GPS receiver.

The treasure can be little trinkets in some type of weatherproof container. A logbook and pen or pencil are generally included. The logbook is for you to record your visit to the cache.

You can search the internet for geocaching websites. One of the first websites and still a good one is www.geocaching.com.

Grab some friends and start hunting!

3) Farmers’ Markets

A farmers’ market is a physical place like a parking lot or street. There the farmers sell food directly to the consumers. A farmers’ market typically consists of booths, tables, or stands.

This is a great opportunity to buy foods that are grown locally.

Some markets have expanded their offerings to include crafts and food vendors.

Go with your friends, stay active while you shop, and enjoy the festival atmosphere!

Conclusion

How will you stay active in retirement? You may be concerned that you have been busy with your career and raising a family. You may feel that it is too late to become, and stay, active.

It is never too late! We took a brief look at three of the many activities you can participate in. Staying active in retirement does not have to be hard or involve activities you don’t like.

We have the time, let’s keep trying different activities until we find the ones we like and enjoy!

Next time we will take a look at how staying active can help us maintain our independence.

Let’s go on a geocaching treasure hunt!

signature Suzanne, author of post
three pictures, feet and part of legs walking on gravel, gps showing map, and fruits and vegetables at market with people shopping with word overlay

Sharing is caring!

Will Staying Active In Retirement Improve Your Social Interaction?

Staying active when you are retired does not only mean physical activity.

Research has shown that being socially active as we age has a positive effect on our physical and mental well-being.

You may have retired and lost daily social interaction with co-workers. Friends may have retired and moved away. We may lose friends and family due to death and illness.

Your previous social circle may have dwindled. Don’t worry.

By staying physically active you can build a new, strong, and large social circle.

3 Ways To Stay Active And Increase Your Social Interaction

If we stay physically active in retirement there are a variety of health benefits. Social interaction can also have a major impact on your health and wellness. Here are three of the many ways to stay active and increase your social interaction.

1) Reach Out To Your Family

When you are available, offer to babysit the grandkids. Take them to the zoo, the park, fishing, on a bike ride, etc.

Offer to take a family member, child, or adult out to lunch.

2) Join, Or Start, A Club Or Group

What are your interests? Photography? Bike riding? Golfing?

Meeting with groups of people who share your interests will help you develop and maintain a social network.

3) Learn Something New

Is there an activity or skill you have always wanted to learn? Is it something like pottery, swimming, bowling, or horseshoes? Learning is a great opportunity for social interaction.

Check with a local college or technical school for available classes. The university in my town will allow seniors to ‘audit’ some classes free. You can go learn and you don’t have to take the tests!

Conclusion

Staying active in retirement can improve our social interaction. Social interaction is as important as physical activity for a healthy, happy retirement.

There are many ways to stay active and improve our social interaction at the same time. You may have to try several activities before you find the one, and the group, that is right for you!

The important thing is to stay active, both physically and socially!

Next time, let’s talk about some ways we can stay active as retirees.

I’m going for a walk!

signature Suzanne, author of post
three photos of groups of older people golfing and fishing and having fun, with text overlay

Sharing is caring!

Retired? It’s Nothing To Lose Your Balance Over!

Retirement is nothing to lose your balance over.

Dr. Alicia Arbaje said, “weakness and loss of balance are usually symptoms of inactivity, not old age”.

There is some decline in our balance as we age. This is normal.

It concerns retired and aging people because we have all heard of a senior who has fallen. They have fractured a bone or hit their head, and have never been the same. We don’t want it to happen to us.

As seniors, there could be several reasons for loss of balance.

Our vision could be getting worse. If we can’t see clearly, we may fall. If we are taking medications, they can interact and cause dizziness. Even low blood pressure can cause dizziness and loss of balance. An inner ear infection can cause us to be lightheaded. Loss of balance is not always because of normal aging or inactivity.

Is there anything we can do about our loss of balance?

Two Ways To Fight Loss Of Balance

There are a couple of ways to fight our loss of balance. One is by staying active. The second is by doing some specific exercises that can improve our balance.

1) Staying Active To Avoid Loss Of Balance

Staying active and exercising does not necessarily mean going to a gym.

a. Walking is a natural movement for the body. Brisk walking will get your heart rate up. It will also provide many benefits to your body, including improving your balance.

b. Swimming is a gentle movement for the body. It will also improve your balance.

c. Riding a bicycle can strengthen your leg muscles. And the act of balancing the bike will help your body improve its balance.

d. Bowling, tennis, yoga, and dancing are also great ways of staying active as retirees. They also improve our balance.

What staying active comes down to is you. Do what is comfortable for you.

If you don’t like an activity, try something else!

2) Exercises To Improve Balance

There are many specific exercises that we can do at home to improve balance. These exercises will also help prevent our loss of balance.

The only equipment you need is a straight back chair, a wall, or a countertop to grab, or touch, for support if needed.

a. Walk in a straight line, placing your heel directly in front of the toes of your other foot. Need a line? Follow the grout line between the tiles on the floor. Or use blue painters tape and make a line. The blue tape will not leave residue on the floor as other tapes might.

b. Without holding on to anything, raise up on your toes 10 times. Repeat, only this time with your eyes closed.

c. Stand on one leg with your eyes closed. Try to improve your time.

If these exercises aren’t your thing, do an internet search. There are many other examples out there in the internet world.

Conclusion

Some loss of balance is due to aging. Most loss of balance is due to inactivity.

Staying active as a retiree will help prevent loss of balance. Staying active can also help improve your balance.

Some of the many activities you can try are bike riding, brisk walking, swimming, or yoga.

Find activities you like! Activities that you will do!

Another way to improve your balance is with some specific exercises. Most of these exercises we can do in our home. Most need no equipment other than a wall or straight back chair.

Are you staying active and doing some specific balance exercises? Are you still losing your balance? Please see your doctor. It could be your vision or the medications you are taking.

Let’s stay active and not lose our balance over retirement.

Next, we will be talking about staying active and social interaction. Cards anyone?

signature Suzanne, author of post
yellow triangle sign with abstract person falling after tripping, loss of balance, with text overlay

Sharing is caring!

Retired? Stay Active To Help Ward Off Illness!

Hippocrates said, “Even when all is known, the care of a man is not yet complete, because eating alone will not keep a man well; he must also take exercise. For food and exercise, while possessing opposite qualities, yet work together to produce health.”

Hippocrates was a Greek physician who is referred to as the father of medicine. He thought exercise as important as diet for prevention of illness.

In the 20th century, there was an enormous shift away from prevention to treatment. This was due to advancement in the medical and pharmaceutical fields.

As retirees, we need to shift our focus from treatment back to prevention. Activity is an important element for maintaining our health and warding off illness.

Two Groups Of Illness Affected By Staying Active

There are many types of illnesses. Let’s look at two groups that are affected by staying active.

1) Chronic Diseases

Regular exercise and activity can improve your health. They can also help you handle symptoms you may have.

a. Diabetes – Activity can help insulin lower your blood sugar level.

b. Arthritis – Activity, and exercise can reduce pain and strengthen muscles in joints.

c. Back pain – Activity can improve the muscle function in your back and help reduce symptoms.

d. Heart disease – Activity and exercise can improve your heart health. Most rehabilitation after a heart attack is centered around physical exercise.

2) Ordinary Sickness

Ordinary sicknesses would include the common cold, flu, respiratory infection, and even stress.

Research suggests that exercise and activity can be effective in preventing and treating sickness.

a. Cold, flu, respiratory infection – Activities such as bicycle rides and walks boost the immune system. A strong immune system can ward off such sickness.

b. Stress – Activity can reduce stress by relaxing your mind and body. This is important. Stress can negatively affect your immune system. This would make you more prone to sickness.

Conclusion

As retired adults, we need to get back to prevention rather than treatment. Hippocrates believed exercise was as important as diet for preventing illness.

As we age there are many chronic diseases that can trouble us. And there are annoying germs that give us common sicknesses.

Staying active will help ward off illness. If our bodies are active and healthy we can prevent some illnesses. We can reduce the symptoms and recover more quickly when we do get ill.

We will look at recovering quicker from illness in the next post.

Let’s go take a walk!

signature Suzanne, author of post
older man in robe on couch looking sick with trash can full of used tissues on floor, with text overlay

Sharing is caring!

Will Staying Active As You Age Help Prevent Muscle Loss?

There is a name for age-related muscle loss. It is a condition called Sarcopenia.

As with bone loss, muscle loss can begin after ages 30 – 40. Most adults achieve peak muscle mass during their late 30s.

There are two main ways to prevent or treat Sarcopenia. Exercise and staying active is one way. Diet and nutrition is the second way. We need to be mindful of both.

The diet part includes plenty of protein and vitamin D. We will concentrate on the staying active way.

Types Of Activities To Help Prevent Muscle Loss

There are two types of activities that can help older adults prevent muscle loss.

One is aerobic activity and the second is resistance activity. As we age we need both for the best prevention of muscle loss.

1) Aerobic Activity

Aerobic activity helps our bodies in many ways. We need to work at completing 30 minutes of aerobic activity on most days.

Aerobic activity for seniors can include:

a. Swimming

b. Hiking

c. Tennis

d. Walking briskly

If you have not been active, start with 5-10 minutes at a time.

Aerobic activity of itself does not prevent muscle loss. It will increase our energy levels. This gives us the needed energy to take part in resistance activities.

2) Resistance Activity

Resistance activities can strengthen and help maintain our muscles.

If your choice is going to a gym, you can use weight machines or free weights.

If a gym is not your thing, there are plenty of other options. Activities that use your own body weight are a good option.

Resistance activities for retirees can include:

a. Push-ups

b. Squats

c. Planks

d. Hip lifts

e. Resistance bands

f. Yoga

Yoga is a good choice as it will also improve flexibility.

Resistance activities and exercises can be accomplished with common household items also. Items like cans of soup or juice jugs filled with sand. These activities do not have to be expensive. And for dual duty, you can add the household items to your aerobic workout!

Conclusion

Yes, staying active as you age will help prevent muscle loss, or Sarcopenia.

Staying active may mean finding and learning new activities.

You may have to find a group or place that offers some help in learning resistance activities. For help check with the YMCA, YWCA, local health clubs, senior centers, or even the local hospital.

As aging adults, we can spend a lot of our time engaged in sedentary activities. Being sedentary causes our muscles to break down. A loss of muscle can lead to injury. Injuries need time to heal which leads to more sedentary activities.

So let’s stay, or become, active. Let’s incorporate some resistance exercise and activities into our lives. Let’s prevent muscle loss!

Now that our muscles are strong, are there other health benefits to staying active? Next time we will see if staying active when we retire can help ward off illness.

signature Suzanne, author of post
resistance bands, person doing yoga at sunset, two people doing push-ups in park area

Sharing is caring!

Retired? Stay Active To Improve Bone Health!

For most people, bone loss begins after age 30.

By the time we reach retirement age, if not before, we become concerned about our bone loss.

We know of friends that fall and fracture bones. We hear that word osteoporosis, which means bone mineral loss.

Is there anything we can do?

As we age, we will never get back to the peak of our bone mass. We can stay active and improve our bone health.

Ways We Can Improve Our Bone Health

There are plenty of exercises and activities we can do. Let’s look at a few of the activities that can improve our bone health.

1) Weight-Bearing Activity

Don’t worry, that doesn’t mean you have to find a gym and lift weights.

You are the weight!

This is exercise and activity that you do on your feet. Your bones will fight against gravity to keep you standing. As your bones are stressed by moving your body around, it makes them work harder and become stronger.

Some weight-bearing activities to consider are:

a. Brisk walking

b. Hiking

c. Jumping rope

d. Tennis

e. Stair climbing

As always with a new exercise or activity, know your limitations. Check with your doctor, if needed. Start with a smaller amount and gradually increase.

2) Strength Training Activity

Strength training activities and exercises are when you add resistance to movement. An example would be holding small weights while doing an aerobic workout.

Some strength training activities you might want to consider are:

a. Weight lifting

b. Weight machines

c. Running

d. Push-ups (your body is the weight)

Most strength training activities increase your muscle mass. But they also put stress on our bones thus improving our bone health.

3) Other Forms Of Activity

Other non-impact exercises are not as effective at improving your bone health. These activities do provide flexibility and can strengthen your heart and lungs.

This could be activities such as:

a. Swimming

b. Bike riding

c. Yoga

If you have not been active for a while you can start with these types of activities. As your body starts to feel stronger you can then add in the weight-bearing activities.

Conclusion

When we are retired, how can we stay active to improve our bone health?

If you have not been active, start with a non-impact activity such as yoga or swimming. 

When you are stronger, begin taking part in weight-bearing activities.  These activities will improve your bone health.  Try brisk walking or hiking as a weight-bearing activity.

As retirees, we want to have strong bones.  We don’t want to fracture any of those bones if we fall.

Our muscles and bones work together.  Next time we will learn if staying active will help us prevent muscle loss.

signature Suzanne, author of post
happy woman flexing her arms retired? stay active to improve bone health

Sharing is caring!