Exercise and activity plan for new retirees

Exercise and activity plan for new retirees

Congratulations on your retirement. Now he has free time that he used to spend at work. Wise use is to get the recommended amount of physical activity to reduce health risks and maintain physical fitness. You want to keep your body in good working order to enjoy your retirement years.

retirement report

how are you If you didn't pass a physical exam before retirement, it's time to do it. Ask your doctor if you have any restrictions on exercise and what they recommend. You'll likely hear that exercise and walking are part of a plan to reduce health risks and live with conditions such as diabetes and arthritis.

If you are having difficulty moving, now is a good time to get a referral for physical or occupational therapy. A therapist can help you improve your performance. If your feet bother you, see a podiatrist for orthotic shoes or recommendations.

What exercise do you need?

The recommended amount of exercise for older adults and people ages 50 to 64 with chronic health conditions are:

Moderate-intensity aerobic exercise, such as brisk walking, swimming, or cycling, for 30 minutes a day, five days a week. Or vigorous aerobic exercise, such as running for 20 minutes a day, three days a week. This supports cardiovascular health.

Strength training two to three days a week with eight to 10 strength training exercises, such as resistance training and working with dumbbells or weight machines. These exercises help maintain muscle mass, bone density, and general physical function.

Flexibility exercises for 10 minutes a day to maintain range of motion.

Reducing sitting and inactivity time: Studies have shown that time spent sitting can increase health risks. As you transition from your work life to retirement, you'll need to explore ways to stay active throughout the day, and get up and move around every hour. Now is the time to work on taking 10,000 steps a day.

Where can you do sports?

You have a whole new set of choices for when and where to exercise in retirement.

Gyms and gyms: You may have used the gym at work, but now it is convenient to find a gym or swimming pool near the house. Your health plan may get discounts at local gyms. Check out community gyms and top centers. You can also use the community college's gym or swimming pool for free if you take a course there without a topic that interests you.

Personal trainer or group exercise: You can start exercising by using a physical trainer in the gym to recommend a series of exercises tailored to you. You can also join a fitness class at the gym and find the activities you enjoy the most.

Home Gym Once you know what exercises you need to do, you will know better what equipment you may need for your home gym. It can be as simple as resistance bands, a set of dumbbells, an exercise ball, and a mat. A treadmill, elliptical, or stationary bike is a bigger investment, but can be worth it for a comfortable all-weather workout.

Walking, running and cycling outdoors: Explore the possibilities of walking and jogging trails in your community. You may not have noticed the green roads, parks, and trails available to you. Walk, run or cycle for 20-30 minutes outdoors in a safe and enjoyable environment. You can use apps like MapMyWalk to see where other people in your area have walked and cycled.

Create an exercise routine

Create good habits in your new life. Schedule golf, group practice lessons, and practice time. You can also explore finding a hiking group or club. If you commit to other people to join them in an activity, you are more likely to follow through. Visit Meetup.com to see groups that share your profile