As I shared in “A Life in Balance,” there are three primary components to the quality of a human’s existence; Physical Health, Mental Health, and Spiritual Health. For the sake of health and happiness, all 3 of these components must be cared for and nurtured on a mindful and consistent basis. The tips I have provided below are a comprehensive strategy to ensure you can find the Secret to a Happy, Healthy Retirement and live your retirement life in balance.
Physical Health
Benefits of Staying Active as a Senior
According to Harvard University, “Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men (and women) will lose about 30% of their muscle mass during their lifetimes. Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. A 2015 report from the American Society for Bone and Mineral Research found that people with sarcopenia had 2.3 times the risk of having a low-trauma fracture from a fall, such as a broken hip, collarbone, leg, arm, or wrist.”
Therefore, as a retiree, regular physical activity is critical to your health. According to the Centers for Disease Control (CDC), “Some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.
Adults aged 65 and older need:
- At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
- At least 2 days a week of activities that strengthen muscles.
- Plus activities to improve balance, such as standing on one foot.
If chronic conditions affect your ability to meet these recommendations, be as physically active as your abilities and conditions allow.
Best Types of Recreation for Seniors
Just because you are aging does not mean you have to give up the activities or sports that you love. With many sports, you can find ways to continue playing those “games” you love. Here are few examples of sports that have low impact alternatives:
Golf
- Instead of walking the course, take a golf cart (you may have already done this!!)
- Play 9 holes instead of 18
- Play a par 3 instead of a full size course
- Let’s not forget Putt-Putt with the grandchildren!
Tennis (and Lower Impact Alternatives)
- Transition from playing singles to playing doubles
- Consider graduating to pickleball if you begin to tire out or have joint pain. There is much less movement in pickleball. As a cold weather alternative, consider a pool/ping-pong table. Your grandchildren will love it!
Running or Jogging (and Lower Impact Alternatives)
- Walking is a great alternative to jogging. You can easily add fun to the walk by choosing a specific route (historic neighborhood, by the city park or lake, or to your favorite bookstore).
- Hiking or trail walking in nature are also good for your mind, body and health
. - If your joints are suffering and even walking is painful, biking might be an alternative as it is low impact and is both an excellent form of transportation and exercise. Electric bikes now make it accessible to everyone.
Skiing (and Lower Impact Alternatives)
- Two enjoyable alternatives are x-country skiing and snowshoeing. Snowshoeing is extremely easy and takes no learned skill, just the ability to walk. For most people, let alone seniors, it is advisable to snowshoe with ski poles.
A Healthy Diet for Seniors
As we all know, we are what we eat. A healthy diet goes a long way to ensuring that healthy and able to enjoy your retirement. Many experts subscribe to the Mediterranean diet as one that is both enjoyable and healthy.
The NIH recommends these daily portions as general nutrition guidelines for seniors:
- Grains: 5-10 ounces
- Meat, beans, nuts, and other proteins: 5-7 ounces
- Milk or other dairy: 3 cups (fat-free or low-fat)*
- Vegetables: 2 to 3 1/2 cups
- Fruit: 1 1/2 to 2 1/2 cups
- Oils: 5-8 teaspoons
Solid fats, sugary foods, and salt: the NIH says simply to keep this amount “small.”
If you would like to learn more about a Heart Healthy Diets for Seniors, check out my post by the same name.
If you’re trying to maintain a healthy body weight, reduce portion sizes instead of sacrificing components of a balanced meal. If you need to gain a few pounds, try to increase your portions of healthy foods (especially protein) rather than eating foods that are high in added sugar and unhealthy saturated fat.
Some older adults find their appetite is greater in the morning and during the day, compared to the evening. If so, try to have a healthy breakfast that includes protein, whole grains, and fruit along with a balanced afternoon meal. Then you can have a light dinner.
Mental Health
Stay Socially Engaged in Retirement
Upon retirement, one big component of your life fades away, the work place. It is important to replace that with an equally important and social life to maintain not just mental health, but overall health. Research has shown that staying socially connected can help you live longer and stay mentally fit. The options are endless, from church to book clubs, a golfing group or volunteering. Of course, especially be sure to maintain current friendship and family ties as well.
The Benefits of Reading for Seniors
Reading was one of the first things that I returned to after retirement. I was a voracious reader as a child, but of course after college (and all those studies!) and the added commitment to work and family, my opportunities for reading beyond the newspaper or occasional magazine diminished. It turns out that not only is reading fun and informative, it is good for your brain as well.
A study by Yale University concluded that adults who read books more than 3 ½ hours per week were found to be 23% less likely to die in the 12-year follow-up of the study. Experts believe it comes down to cognitive benefits that readers enjoy including less stress, slower brain cell degeneration and improved brain activity. Seniors, who can readily allocate time to reading, will likely enjoy even bigger benefits by spending more than the recommended half hour of daily reading. Overall, reading has been shown to:
- Reduce stress
- Improve Memory and Brain Activity
- Slow Cognitive Decline, and
- Improve Sleep Quality
Add in the possibility of a book club, where you can not only read, but discuss the book AND socialize, and reading can be a key contributor to overall mental health for seniors.
The Benefits of Life Long Learning for Seniors
An inquisitive mind is a healthy mind. Though I’m sure that has been said before, I am going to take credit as it just popped into my head. Lifelong learning is beneficial at any age, but especially for seniors. Research has shown that there is cognitive resilience in the elderly. More specifically, a study by MIT concluded that intellectually stimulating activities actually activate a specific gene family that is resistant to cognitive decline. What this research suggests is that seniors don’t have to necessarily experience declining mental acuity.
Life long learning is a key strategy to maintaining intellectual stimulation in retirement. The learning doesn’t necessarily have to be in a class setting, though there are special opportunities for seniors. As said before, joining a book club, taking on a new or pursuing a life long hobby, or as you will read later, taking up a musical instrument are just a few examples of how seniors can live a stimulating, healthy life.
In addition to universities, recreation centers and individual purveyors of education products, there are numerous on-line resources as well. I have ordered and enjoyed several DVD courses from a company called The Great Courses.
How Music Can Be Beneficial for Mental Health
Listening to Music
Listening to music can be both entertaining and relaxing, and some research suggests that it might even make you healthier. Music can be a source of joy, relaxation and contentment, but there are many other psychological and mental health benefits as well. The idea that music can influence your thoughts, feelings, and behavior likely does not come as much of a surprise. Throughout your life, you have likely experienced how a lullaby can put you to sleep (whether you were the parent singing it or the baby listening), been jazzed up while listening to your favorite rock song or movie score or lastly been moved to emotional ecstasy by a live concert. All of these experiences are proof positive of the effect that music can have on one’s mind and soul.
- As the cited article states, music cannot only affect your emotions, it also can (not the complete list):
- Reduce stress and anxiety
- Help treat depression
- Decrease fatigue
- Improve Heart Health
If you are really adventurous, you can couple music listening with dancing, which will provide even more benefits:
- Improved heart and bone health
- Improved strength, flexibility and agility
- Keep you mentally sharp
- Will provide a chance for socializing
Are you a little rusty or don’t have a dance partner? Many senior and recreation centers have dance classes. Another, more expensive alternative would be a dance studio, like Arthur Murray or Fred Astaire.
Playing a Musical Instrument
As we discussed earlier, the aging mind of a senior is actually very resilient capable of learning throughout life. This means that seniors should not be afraid of taking up a musical instrument in retirement. Numerous studies have shown the benefits of “music therapy” for seniors. And the benefits are widespread, affecting all 3 components (physical, mental and spiritual) of senior health. It is not only playing a musical instrument that is beneficial. Singing also has been shown to have significant positive benefits to your health.
Researchers at the Western Sydney University’s MARCS Institute for Brain, Behavior and Development say even a small amount of musical training can have long-lasting positive effects, particularly for seniors. They say playing a musical instrument in retirement is one of the best ways to stay mentally and physically agile. Music and psychology researcher with the institute, Dr Jennifer MacRitchie, has been studying the benefits of learning a musical instrument for the first time in people over the age of 65, with her most recent study focusing on the piano.
Spiritual Health
Spirituality is the broad concept of a belief in something beyond the self. It strives to answer questions about the meaning of life, how people are connected to each other, truths about the universe, and other mysteries of human existence.
Spiritual wellness for seniors may be redefined a bit as they redefine what gives life meaning after you’ve retired, the kids are grown, and your day-to-day activities are very different from what they used to be. Everyone’s concept of spirituality and their practice of it can vary greatly. For some people, spirituality is defined by their belief in God or their practice of a particular religion. For other people, it could be the beauty and emotionally uplifting aspects of nature. Still others find music captures their emotions and takes them to spiritual awareness. Though spirituality can mean certain kinds of deeply felt emotion, and it may or not involve belief in a higher power, what it always involves is finding value beyond your personal existence or needs.
Finding value beyond your own personal self most often can lead to finding a sense of purpose in retirement. This could mean a variety of things, ranging in becoming involved more heavily in your church and fellowship, to volunteering for a specific cause or finding ways to help others. An almost consistent component of spiritual pursuits will involve other people, either joining others in worship and service, to supporting a specific organization or cause, to helping serve a specific group in need like the homeless or those suffering from loss or medical conditions.
Ultimately, this spiritual pursuit helps to achieve that life in balance that I described earlier. In interacting and serving others, it gives you socialization, context, and physical activity, thereby contributing to a happy, healthy retirement.