Prioritizing Self-Care and Longevity

Why Self-Care Matters During Retirement

You want to enjoy your retirement to the fullest – which means taking care of your physical and mental health. In retirement, you have the chance to reinvent yourself, and that can include making lifestyle changes that increase both the number of years in your life and the amount of life in your years. Here, we’ll explore simple steps you can take to boost your wellness during retirement.

Physical Fitness

Exercise doesn’t just help you feel great, it can also make a serious difference when it comes to longevity. According to the Harvard School of Public Health, getting the recommended amount of physical activity (at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise) can lower the chance of early death by up to 21%. Finding exercise that you can enjoy is important, and it can take some time to find the type of physical activity that keeps you engaged and motivated. 

Some favorite types of physical activity among retirees include: 

• Swimming
• Walking
• Running
• Gardening
• Cycling
• Yoga
• Pickleball
• Racquetball 
• Tennis
• Group fitness classes

If you haven’t exercised in a while, or you’re unsure of whether a new exercise is the right fit for you, it’s a good idea to make an appointment with your doctor before you get started with a new exercise plan.

Mental Health

Change – even positive change – brings stress. According to a study from Dartmouth, the shift from working life to retirement is more stressful than pregnancy, changing to a new line of work, or experiencing a financial crisis. 

Prioritizing your mental health is an important part of making the most out of your retirement. If you aren’t already seeing a therapist, it’s a good idea to make an appointment. Even if you aren’t currently experiencing any negative mental health symptoms, talking with a therapist can help you through the transition from work to retirement. 

Some additional ways to support your mental health during retirement include: 

• Get involved in your community. Whether you volunteer, play a recreational sport, or join a social club, spending time with others in a positive, productive way can contribute to a mental health boost.
• Keep a schedule. Even though you aren’t clocking in and out anymore keeping a regular schedule can help your brain know what to expect next, alleviating anxiety and helping you find your new normal. 
• Be cautious with screen time. There’s nothing wrong with enjoying a favorite movie or TV show, but be careful of spending too much time looking at screens. Doing so can promote isolation and make it harder to get high-quality sleep.

Nutrition

During retirement, it can be easy to fall into the habit of grabbing snacks throughout the day. While there’s nothing inherently wrong with snacking, overeating can negatively affect your health, and prioritizing nutrition that fuels your body can help you feel your best. 

Try these nutrition tips to make sure your body gets what it needs to thrive: 

• Stay hydrated. Many health issues can be related to dehydration. Experts recommend drinking half of your body weight in ounces of water each day (for example, if you weigh 150 pounds, aim for at least 75 oz. of water per day). 
• Boost your fiber intake. Getting plenty of fiber in your diet can help protect against constipation and other digestive issues. Adding raw fruits and vegetables and whole grains to your diet can help you get the fiber you need to feel your best. 
• Be mindful of sodium intake. There’s no way to avoid salt, and some of it is key to keeping your body functioning properly. That being said, many foods (especially foods that are processed or prepared) are loaded with salt. Talk with your doctor about the amount of sodium you should aim to include in your diet each day.

Preventative Care

It can be easy to put off appointments at the doctor and the dentist, but having regular check-ups is vital to maintaining your health during retirement. When you see your health care providers regularly, you get the chance to build a relationship with them, allowing them to notice subtle changes in your health over time. 

Regular check-ups can also help your provider detect issues early, increasing the likelihood of successful treatment and lowering the chance of complications. Your doctor will also be able to assess any chronic health issues, adjusting medication to allow you to feel your best.  

If it’s been a while since you’ve last seen your doctor or dentist, it’s normal to feel nervous about scheduling an appointment. There’s no need to be self-conscious – there’s no time like the present to start being proactive about your health.

Aging Gracefully

When you take care of yourself, you get to age gracefully, putting decades of experience to good use. Prioritizing your physical and mental health allows you to look and feel your best. 

If you decide to make cosmetic changes as you get older, more power to you! That being said, visible signs of aging are nothing that you need to be ashamed of. When you take care of yourself from the inside out, you’ll radiate a glow and confidence that far outshines dyeing your hair or getting surgical treatments.

The Bottom Line

If you’ve never had the chance to prioritize self-care, this is your moment. Learning what works well for your physical and mental health can take time. Spending time with people you love, prioritizing your physical and mental health, and reminding yourself of all the fantastic things that come with getting older can all help you maximize your wellness in retirement.