How Much Sleep Should Someone Young Who Lifts Weights Get How To Stay Healthy After Retirement

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How To Stay Healthy After Retirement

Some time ago I wrote that the three things retirees worry about the most are wealth, health and relationships. Personally, I believe that wealth or running out of money takes first place on the minds of older retirees and health is a close second. Part of the reason is that advances in health care and changes in attitudes have allowed us to live and stay active longer than ever before. The big issue with health is staying fit and strong enough to enjoy being active and keep our immune system running at peak efficiency.

Fitness for older people

Keeping fit, that’s the problem. Being retired means you can sleep and work as much as you want. And it gets easier to sit on the porch as we get older. At my last physical, my doctor told me it was never too late to get active and increase my strength and endurance. He’s probably right.

Consider this; It’s not how long you’ve been alive that makes you old, it’s the lack of activity and a good positive attitude as you get older. Research has shown time and time again that our sedentary lifestyles are harmful to our health and that active people enjoy life and age better with fewer health problems.

Even though you know this to be true, you may think it’s too late to get active or be convinced you can’t do it, but that’s not true either. Talk to your doctor about any limitations you may have and get active. You can enjoy sports and adventure. And we’re not talking about taking a leisurely stroll, light walks or gardening. We’re talking about actually getting your heart rate up and pushing yourself a little bit.

Here are 5 easy ways to get active at any age

Swim

When it comes to health and fitness, it’s hard to beat the benefits of a swimming pool. Swimming is the best exercise when it comes to improving muscle strength and cardiovascular fitness. It’s easy on the joints (making it an ideal choice for older people), helps increase flexibility, improve bone density and heart health. According to the CDC, swimming and other water-based exercise are safe and effective regardless of your age. I read a study that showed older adults who swam were 33 percent less likely to fall, a major cause of injury in older people in their 70s. I’m not sure how they come up with these stats, but anything that increases strength and muscle tone has to help.

Lifting weights

If “weightlifting” or “going to the gym” conjures up images of young bodybuilders pumping iron, it’s time to rethink this type of exercise and look at the benefits that can be gained, including self-confidence, better sleep and stronger muscles and bones. Articles on the CDC’s website suggest that strength training can help relieve arthritis pain and lower an elderly person’s chances of a fall. Weight lifting programs can be tailored to suit people of all ages and abilities. Strength training can be a safe and effective exercise for older adults, but we need to be careful and not overextend when starting out. Check out some kettle bell exercises and use light weights to avoid sore muscles.

Hike

Or just a plain old walk helps people connect with nature, keep moving and enjoy the benefits of being outdoors and interacting with other people. Older people do everything from charity walk/run events to tackling the Appalachian Trail. A well-deserved sense of independence tops the list of benefits for most hikers. Nature provides an escape from everyday stress and encourages longer periods of activity than a walk around the neighborhood can. Other health benefits include better heart health, circulation, mobility and reduced risk of hospitalization.

Sign up for a Sports League

This one could be a little more difficult. But if you don’t like exercising alone, the teamwork of organized sports might be just the ticket to better health. Adult sports leagues across the country offer everything from basketball to softball. Whatever sport you choose, there’s a good chance you’ll find others playing in your area, so join in and reap the physical and mental benefits and make some new friends at the same time.

Yoga

If you’re not into more active sports, yoga can provide the exercise benefits you’re looking for. Although I have not practiced yoga myself, I know several people who practice Hatha yoga. Taking the time to move through poses is definitely worthwhile for increased flexibility and stress relief. You can practice on your own with just a video as a guide or join a class. Yoga will help increase your muscle strength, improve flexibility and circulation and lower your stress levels.

Staying healthy and fit is key to enjoying retirement. Many people retire and start living the good life. Staying up late, eating more and sitting on the couch more. Most of us stop getting enough exercise and it’s not long before we’re overweight, out of shape and out of breath. And it’s easier not to do anything about it.

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