Health and Fitness

Being healthy is an important part of any successful and fulfilling lifestyle. Keeping yourself mentally, emotionally, and physically fit, raises the odds for an enjoyable lifestyle—whatever your age.

Many health problems are the result of poor lifestyle choices: bad diet, smoking, lack of exercise, stressful living, and abuse of alcohol and drugs are some examples. Choosing a healthy lifestyle including good nutrition, exercise, rest, and a positive mental attitude can solve potential and existing health problems.

Where Do I Begin?

A good place to start is your Doctor’s office. A good physical exam or checkup will give you a better view of how to begin your journey toward retirement.

Once you’ve checked with your doctor, you can look into fitness and wellness programs within your community. Various clinics, senior centers, the local Y, and other groups often have programs designed for people who want to live healthier. They often have specialists to help tailor a program just for you. You need to include the following areas in your plans for retirement:

Exercise and Retirement

Your body changes as you grow older. Not everyone can do cartwheels or hike up a mountain with the same ability as when they were twenty. But if you start slowly, you may be surprised at the physical conditioning you can achieve. An appropriate exercise program offers a variety of rewards:

1) Strengthen your heart and lungs
2) Increase your flexibility
3) Curb your appetite
4) Relieve stress and anxiety
5) Help you sleep better
6) Keep you mentally alert
7) Improve your appearance
8) Give you a sense of well being
9) Help protect you against illness

Seek counsel about an acceptable exercise program, and make sure you address all your exercise needs. Then only participate in exercise suitable for your needs and abilities. It won’t help to do more than you should.

Aerobic Exercise is Best

You need to choose a vigorous and long enough exercise to get your heart rate up. For example, brisk walking, bicycling, swimming, and dancing could suit your needs very well. Beneficial exercise lasts at least 20-30 minutes and takes place at least three times a week. For best results, alternate the days you exercise.

Make your exercises gradual and progressive. Work out with enough intensity to increase your pulse rate, draw perspiration, and make you breathe deeply. Each exercise period needs to include a 5 to 10 minute warm-up and also a cool-down period. Light calisthenics, stretching, jogging in place, and stationary bicycling are good warm-up and cool-down activities.

Nutrition and Retirement

The secret to good nutrition in retirement is to eat the same nutrients but fewer calories. Retirement meals designed with this in mind will serve you well. Seeking the advice of a nutrition professional is a fantastic way to improve your health.

The National Research Council recommends the following program:

• Milk Group—milk, cheese, and other dairy products. Two servings daily.
• Protein Group—poultry, seafood, eggs, meat, and protein alternatives such beans, nuts, seeds, and grains. Two or more servings daily.
• Bread Group—whole-grain breads, cereals, and other grain products. Four or more servings daily.
• Vegetable and Fruit Group—all vegetables and fruits. Six or more servings daily.

It’s always a good idea to cut down on certain substances in your diet, including fat, sugar, salt, and caffeine. A balanced diet also contains fiber and plenty of water.

Alcohol consumption can affect nutrition. Moderate drinking may aid digestion, relieve stress, and stimulate the coronary arteries. But as you age, your body changes the way alcohol is metabolized. The amount of alcohol your body may have tolerated when you were younger could be a problem later in life. Alcohol contains no nutrients, and mixing it with certain medications can create serious problems.

Everything in moderation is a good rule.

Keeping trim can become a challenge in later years. Weight often escalates when you don’t exercise. If you need to lose weight, lose it slowly but steadily. Don’t eliminate foods from the basic food groups—simply cut down on your portions.

Curb your intake of alcohol and sweets. Most of all, follow your exercise program carefully and consistently.

Stress and Retirement

Stress has become an everyday part of life. A globally connected world filled with amazing technology has some wonderful advantages, but it also can add a great deal of stress. It’s more common to work from home, and be reached by email or cell phone, so there isn’t any place to get a break. Stress can be very harmful to your mind, body, and spirit. Continual stress can lead to ulcers, hypertension, and heart attack or stroke.

Coping Strategies

It’s important to understand stress, so you’re better prepared to handle it. Here are some good coping strategies for successfully dealing with stress:

• Recognize stress—admit that you’re experiencing it.
• Identify the cause of stress—it can come from some surprising sources.
• Enjoy stress-relieving activities. Realize you can’t control every situation.
• Exercise is a great stress reliever and easily available—just go for a brisk walk.
• Rest and getting enough sleep is important for reducing stress.
• Use relaxation techniques for mind and body like yoga, music, reading or meditation.
• Avoid self-medication through alcohol and substance abuse.
• Laughter is another great stress reliever—especially when you laugh at yourself.

You’re in Charge of Your Health

You must take charge of your own health. Try joining a gym or a healthy cooking class. Your body and mental health are your responsibility. Recognize changes or early warning signs of potential health problems.

Be prepared when seeking medical help. Be ready to describe any symptoms, and provide all relevant background information and any medication you’re taking. If you’ve doubts about treatment or procedures, speak up and get a second opinion—it’s your life.

Inquire about any alternative treatments, side effects, or more clarification on any procedures. Always ask about the cost and level of insurance coverage. Bring any questions with you in writing so you won’t forget, and insist they’re answered clearly until you fully understand. Being prepared to handle different health issues is a major part of planning your retirement.