Working toward a healthy retirement can seem like an uphill battle at times. After years of putting in 40-plus hours per week, you might not feel like you have time to exercise, let alone schedule it into your daily routine. But retirement isn't the time to give up on your fitness goals. In fact, staying active is more important than ever as you approach the golden years. Even if you have worked out all your life, the realities of growing older mean you must adapt your fitness routine to accommodate the changes that come with age. If you're 50 or over, there are some new challenges to keep in mind when working out as well as some age-related benefits that may provide some unexpected advantages when incorporating exercise into your daily life.
Don't worry about getting old -- embrace it.
There's a lot of emphasis in the fitness industry on anti-aging. From the way you walk to the way you hold your dumbbells, people are always looking for some way to tighten up their core or tighten their arms. But if you have a few wrinkles or grey hair, you're not suddenly old. You're just older than you were when you were 20. There's no getting around it, and there's no use worrying about it. In fact, the best way to deal with getting older is to embrace it. People who are content with their lot in life tend to have a happier outlook on life in general. They also tend to have better health, which means you actually have a better chance of living a longer, healthier life. After all, there's no better incentive to exercise than knowing you'll have more active years ahead of you.
Make sure you get the right type of exercise.
When you're young, almost any type of exercise will do. But as you get older, certain types of exercise will have more of an impact on your overall health. Weight training and strength training are especially important as you approach retirement, as they can slow down the effects of osteoporosis. You should also make sure you get enough sleep, as sleep deprivation is associated with increased risk of a number of chronic diseases.
Go for low-impact exercise.
If you have arthritis or another joint-related condition, you may want to avoid high-impact exercises such as running, basketball, and tennis. High-impact exercises place a lot of stress on your joints, which can lead to pain and injury. Fortunately, there are plenty of low-impact exercises you can do. Low-impact exercises include walking, swimming, and bicycling, all of which are safe and effective ways to get exercise as you age. If you have balance issues, you may want to avoid high-impact activities and instead focus on low-impact exercises such as yoga or tai chi.
Keep your fitness routine varied.
The most important thing when working out as you age is to keep your routine varied. Studies show that people who work out the same muscle groups on a regular basis are more likely to experience muscle-strain injuries. This is because your muscles need time to rest and recover after exercising. If you do the same type of exercise every day, your muscles won't have time to recover, and you may be more likely to experience injuries. If you have a favorite exercise, don't be afraid to change things up every once in a while. As long as you're getting your body moving, it doesn't really matter what type of exercise you do.
Use technology to your advantage.
If you're an avid reader, the library is a great place to work out and improve your health. Reading is a low-impact exercise that can improve your reading speed, comprehension, and retention. Studies also show that people who read regularly are less likely to experience certain mental illnesses, such as dementia, than those who do not read. And if you have trouble finding the time to exercise in general, you might want to consider investing in a fitness tracker or some other technology that helps you stay on track with your fitness goals.
Stay hydrated and eat right.
Getting enough water is especially important as you age. Not drinking enough water can lead to dehydration, which can make you feel tired, depressed, and even cause headaches. Exercising can also increase your need for water, so be sure to sip plenty of water throughout the day. To help with digestion, you may also want to consider including probiotics in your diet.
Bottom line
Finally, remember that the best way to stay fit and healthy as you age is to get the right amount of exercise and engage in healthy eating habits. It’s never too late to improve your fitness level, and the sooner you get started, the more likely you are to succeed. You don’t have to fit into a certain mold or follow a specific program. The most important thing is to simply get moving and remain active throughout your retirement.