Activity and Exercise Program for the Recently Retired
October 4, 2022
I'm happy about your retirement. You've got time now that you used to spend working. Get the required amount of exercise to lower your risk of illness and keep your fitness level up. To enjoy your retirement years, you want to maintain your body healthy.
How are you feeling? Now is the perfect time to have a medical exam if you didn't get one before retiring. Find out from your doctor whether there are any limitations on your ability to exercise and what she suggests. The plan for lowering your health risks and managing illnesses like diabetes and arthritis usually includes exercise and walking.
It's a good idea to request a referral for physical therapy or occupational therapy if you experience any mobility issues. A therapist can assist you in becoming more functional. Consult a podiatrist if your feet are ailing you for advice on footwear or orthotics.
What Exercise Do You Need?
The quantity of exercise that is advised for seniors and people with chronic conditions between the ages of 50 and 64 is:
30 minutes a day, five days a week, of moderate-intensity aerobic exercises, such as brisk walking, swimming, or cycling. or 20 minutes a day, three times a week, of strong aerobic exercise like running. This promotes cardiovascular wellness.
Eight to ten strength training exercises, such as resistance exercises and using dumbbells or weight machines, should be performed two to three times per week. These activities aid in preserving bone density, the muscular mass, and general physical health.
To keep your range of motion, do 10 minutes of flexibility exercises every day.
Reduce sitting and inactivity: Studies have shown that prolonged periods of inactivity raise health risks. You'll need to look at ways to stay active throughout the day, getting up and moving about every hour as you transition from working life to retirement. Work on completing 10,000 steps per day right away.
Where Can You Exercise?
In retirement, you have a wider range of options for how and where to exercise.
Gyms and Fitness Centers: It may have been easy for you to use the gym at work, but today finding a gym or swimming pool nearby is more practical. There may be cheap gym memberships available via your health plan. Look for neighborhood elderly and fitness centers. If you are enrolled in a class at a community college on a subject you are interested in, you might even be able to use the gym or pool there without paying a fee.
Personal Trainer or Group Exercise: By asking a physical trainer at a fitness club to suggest a series of exercises made specifically for you, you may get started exercising right away. Additionally, you might discover your favorite activities by enrolling in a fitness center exercise class.
Home Gym: You'll have a better idea of the equipment you could require for a home gym once you know what workouts you must perform. It can be as basic as a set of dumbbells, some resistance bands, an exercise ball, and a mat. For more convenient cardio training in any climate, a treadmill, elliptical trainer, or stationary bike are larger investments, but they may be worthwhile.
Walking, Running, and Cycling Outdoors: Investigate the potential for walking and jogging pathways in your neighborhood. The greenway trails, parks, and tracks that are at your disposal may have escaped your attention. You can exercise outside in a secure and relaxing setting for those 20 to 30 minutes that you need to spend walking, running, or cycling.
Creating an Exercise Routine
Create positive behaviors for your new life. Plan a routine that includes time for the gym, group exercise classes, and golf. You might also look at joining a club or walking group. You are more likely to follow through if you have promised to join someone else for an activity. Find groups on Meetup.com that are interested in cycling, hiking, jogging, or walking. You might be surprised by how many chances are offered for free or very little money. You now have a choice in the time you go to the gym. You can visit during less popular times. You might have noticed that more folks your age are working out at 10 a.m. or 2 p.m. You might even create new exercises.
Suggested Workout Schedule
Monday: a day for aerobic activity. 30 minutes of vigorous cycling, swimming or walking. 10 minutes of freedom.
Tuesday is a good day to do strength training because it can be less congested. Ten minutes of flexibility training.
Wednesday: 10 minutes of flexibility training and an aerobic workout.
Thursday is a day for strength training and a 10-minute flexibility workout. Look into group exercise sessions for dancing and other aerobics.
Friday: 30 minutes of aerobic activity and 10 minutes of flexibility training.
Saturday: Go for a hike, play a round of golf, or go biking with friends or family as aerobic exercise. Get together with individuals who only have weekends free to plan an outing.
Sunday: 30 minutes of aerobic activity and 10 minutes of flexibility training.
Adding Activity to Your Life
If you had a busy job, you'll need to find something else to do now that you're retired. For those who formerly had sedentary employment, this is an opportunity to establish healthy daily routines.
Walk the dog: Even your best companion could benefit from extra exercise. The moment has come for longer walks with your dog or more frequent daytime excursions.
To get to the grocery, bank, post office, and other locations, use a bike or walk. Leave the car at home and travel to nearby destinations by foot or by bicycle. By working out aerobically while also completing your shopping or other duties, you can multitask. Get a bag or backpack to carry your belongings comfortably.
Gardening, organizing, purging, and home repair projects: Once you begin working on the long-abandoned to-do lists, you'll realize how important flexibility training is. These reduce the amount of time spent sitting.
Become a volunteer: There are numerous volunteer options available that will keep you active. What initiatives and causes do you back? Check out their offerings to see what will bring you outside. These could include yard and house care for elderly and physically challenged people, packing and delivering meals to elders and low-income families, repairing paths, picking up litter, and cleaning at a no-kill animal shelter.
Engage in active exploration by visiting the local parks and gardens to re-establish a connection with nature. Participate in walking tours to learn about the architecture and history of your neighborhood or other areas you visit. If you visit relatives and friends, make use of your newfound free time to discover the locations they live in.
Gearing Up for Exercise
Use a fitness tracker, like a Fitbit, to keep yourself active right now. The better models will automatically track your daily aerobic activity time and step totals. Many will also monitor your inactivity and send you an hourly reminder to get up and walk about. They can monitor your sleep patterns and have a diet-tracking app. To quantify exercise intensity, several designs will also detect your heart rate or connect with a heart rate monitor chest band.
To support your activities, you need the appropriate footwear and workout attire. To get properly fitted for sports shoes, go to the most reputable running shoe store in your area. A home treadmill or elliptical trainer can help you work out even when it's too hot, cold, or rainy to leave the house.