A healthy person in retirement

Healthy in Retirement: What to Do in that Stage

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  • Maintain a healthy lifestyle to improve balance, circulation, and energy levels in retirement.
  • Stay active by doing low-impact exercises such as yoga, strength training, walking/jogging, and swimming.
  • Eat plenty of fresh fruits and vegetables and lean proteins, and limit processed foods.
  • Consult a geriatrician regularly for physical and psychological assessments and advice.

Retirement is a time in life when many individuals look forward to slowing down and relishing in the fruits of their labor. However, it’s also a crucial stage where mental and physical health are essential for enjoying this period of life.

At an age where many seniors start to experience changes in their body’s functioning due to aging, maintaining a healthy lifestyle is more important than ever. A Centers for Disease Control and Prevention study reveals that adults over 65 are at greater risk of developing chronic health problems such as high blood pressure, diabetes, and heart disease.

Of course, nobody can stop themselves from aging. Fortunately, they can attempt to stay as healthy as possible. Here are a few tips to keep you healthy in retirement.

Staying Active

Seniors staying physically active

Physical fitness is essential to health and well-being, especially for seniors. The natural aging process can result in age-related physical impairments, such as decreased muscle strength, slower reaction time, and reduced balance. Despite these changes, regular exercise can help reduce the risk of chronic disease, maintain mobility and independence, and promote mental health.

Exercising at any age—especially in retirement—is essential for preserving muscle mass, improving circulation, keeping joints flexible, and boosting energy levels. In addition to physical benefits, research has shown that regular exercise can improve cognitive functioning and mental health by reducing stress, anxiety, and depression.

Low-impact activities are the best option for older adults with limited physical abilities or restrictions due to medical conditions. Here are a few examples to consider:

Meditative exercises

Exercises do not have to be physically demanding. Meditative activities, like tai chi or yoga, can help seniors improve balance and flexibility while calming their minds.

Strength training

Strength training is essential for managing common age-related health issues such as arthritis and osteoporosis. Simple bodyweight exercises that target major muscle groups are ideal for the elderly.

Walking or jogging

One of the most accessible activities to take part in is walking. This low-impact exercise can be done indoors or outside – whatever works best for you! It doesn’t require machines or equipment, just comfortable shoes.


Swimming is another beneficial activity for older adults with limited mobility. The water supports joints and allows seniors to move without putting strain on muscles, joints, or bones.

There are many other exercises to consider, including biking, dancing, and water aerobics. The key is to find activities you enjoy and stick with them to stay physically active.

Maintaining a Healthy Diet

Eating healthy is as important as physical activity for maintaining good health in retirement. A nutritious diet can help seniors combat chronic diseases and illnesses, manage body weight, and increase overall energy levels.

Here are some tips for building a nutrition plan:

  • Eat plenty of fresh fruits and vegetables daily (aim for 5-7 servings).
  • Select lean proteins such as fish, poultry, legumes, eggs, nuts, tofu, and low-fat dairy products.
  • Reduce processed foods high in sodium or sugar.
  • Drink plenty of water throughout the day.
  • Limit alcohol intake to no more than two drinks per day for men and one drink per day for women.

Finally, talking with your doctor about any dietary restrictions or recommendations based on age, medical history, and lifestyle would be best.

Consulting Geriatrics Regularly

A doctor attending to senior patient

As the retirement age increases, seniors need to receive regular medical checkups from a doctor of geriatrics. Geriatrics is a specialty of medicine focusing on the health of older adults. This specialty focuses on the prevention and management of diseases common in aging individuals, as well as promoting physical and mental health.

Regularly consulting a geriatrician can help seniors identify potential problems early on so they can receive the necessary treatment. A geriatrician may perform physical assessments, such as checking blood pressure, heart rate, and mobility, to determine if any underlying conditions are present or may appear. They can also provide advice on nutrition and exercise tailored to an individual’s specific needs.

Additionally, regular medical visits may help reduce the risk of falls among elderly individuals due to improved balance and coordination resulting from assessments and exercises prescribed by geriatricians. Falls are one of the leading causes of injury among seniors, so they must stay proactive with preventative measures such as supervised exercise programs or modified home environments.

Geriatrics also offers psychological services that aid in managing depression, anxiety, loneliness, cognitive decline, and other mental health issues common among retirees. Regularly speaking with a geriatrician about these issues can help seniors find more effective strategies for dealing with them.

Final Thoughts

Retirement is a stage of life when individuals can finally relax and enjoy the fruits of their labor. However, it’s important to remember that health should come first for seniors to make the most of this period. Staying physically active, eating right, and consulting with geriatrics regularly are critical components of maintaining overall health in retirement. With a combination of these lifestyle practices, seniors can continue having an enjoyable and fulfilling retirement experience!

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