Trade for prosperity

Be sure not to take things too easy in your retirement, with the benefits of keeping active essential to your physical and mental health, says Claire Muffett-Reece

“Alternatively, take up a hobby that you take pleasure out of doing, so long as it works your cardiovascular system, from bowling and cooking to dancing or gardening”

 

Housework, too, is a great way to stay active”

 

“It’s time to think of ways you can keep your mind busy, enjoying doing the daily crossword in your newspaper or downloading a puzzle app to complete on your phone”

 

Facts/stats

27% of people aged 55-74 and 49% of people aged 75+ are reported as being inactive

(Age UK)

 

Creative hobbies and other stimulating activities can reduce the risk of dementia as they help to keep the mind sharp

(Forbes Health)

 

Keeping active in retirement reduces the risk of chronic diseases, helps manage your body weight, increases bone health and reduces the risk of heart disease

(Freedom Village Holland Senior Living)

 

 

 

You’ve decided to retire and are all set to look forward to the good things in life, waving goodbye to the 9-5; five day a week regime. And why not – you’ve earnt the right to relax and do things in your own timeframe from now on in. However, it’s important not to let your new, more relaxed routine become a little too relaxed, as tempting as it is to make that sofa of yours your new best friend. By keeping active in one of the following ways you’ll still be able to enjoy all of the benefits that come with retirement, but with the added bonus of improving your health – and even reducing the risk of heart disease and stroke.

 

GET CHECKED OUT

It’s all well and good wanting to be active in retirement, but if you haven’t been an avid fan of exercise over the years then it’s advisable to get yourself checked out before you begin. From the age of 40 you should have been invited to see your GP or visit your local pharmacy for a free NHS Health Check, which will continue every five years up until you’re 74. Designed to see whether you’re at a higher risk of health problems such as heart disease, diabetes, kidney disease or stroke; it’s also there to guide people aged 65 or over about symptoms of dementia to watch out for. Taking around 15-20 minutes, they measure your height, weight and waist, before moving on to a simple blood pressure and cholesterol tests. Family medical conditions, your physical activity and whether you smoke or drink are then taken into account, with the results usually given to you there and then. Because if you’re going to keep active in retirement it’s better to get the green light first and foremost.

 

WATCH YOUR TIME

You’ve been given the all-clear for an active retirement – literally – but are a little daunted as to how often you should actually be doing it. The NHS recommends adults over 65 should be up and about every day – even if it’s just light activity – as well as aiming to do at least 150 minutes of moderately intense activity a week or 75 minutes of vigorously intense activity if already active (or a combination of both). Sounds confusing? It really isn’t when you break it down into what counts as light, moderate and vigorous. For light think of your usual day to day chores such as making a hot drink, dusting and hoovering – pretty much anything that involves you moving about slowly rather than sitting or lying down. Moderate, meanwhile, raises your heart rate and makes you breathe faster, such as riding a bike or pushing a lawn mower around in your back garden; whereas vigorous is slightly more intense, such as hiking uphill, taking an aerobics class or going for a swim.

 

THE CHOICE IS YOURS

The world really is your oyster when it comes to what to do to keep active, with no set work routines to have to follow. Taking up a new hobby is a great way to fill your time, with it also increasing your wellbeing by boosting brain function, enhancing social skills and improving your fine motor skills to boot. Sports are a great place to start, choosing golf, bowls, tennis or football to boost that heart rate and put a smile on your face in the process. Think you’re not fit enough to take part in any of the above? Just go at your own pace – you’re still getting fitter in the process! Google walking football or tennis groups in your area, or connect with people of the same age and ability to enjoy golf and bowls with. Alternatively, take up a hobby that you take pleasure out of doing, so long as it works your cardiovascular system, from bowling and cooking to dancing or gardening. As long as you’re moving it really doesn’t matter what hobby you choose and why.

 

EASY DOES IT

That’s right; we don’t expect you to be lifting 10 kilo weights at your local gym five times a week ­­– unless of course, that happens to be your thing. Instead think of alternative ways you can incorporate more exercise into your daily routine that you hardly even realise you’re doing! Heading to the supermarket, or meeting a friend for a coffee and a catch up? Get off the bus a stop earlier than you need and walk the rest of the way, or park the car further away from the centre of town, which again will see you racking those steps up (and help burn off the calories in that muffin you’ll no doubt buy alongside your coffee!). Housework, too, is a great way to stay active, with dusting burning around 173.6 calories an hour, cleaning your windows 176 calories an hour, and washing the car an impressive 234 calories an hour! And don’t forget about all those DIY jobs around the house you never had the time to do, pre-retirement. You’ve no excuse for putting them off anymore, especially when one survey showed that sanding can burn 456 calories an hour for a man (392 for women); tiling, painting and plastering around 300 calories an hour; with carpentry jobs around the house burning on average 438 calories an hour for a man, and 383 for a woman.

 

MIND GAMES

Don’t forget about the importance of keeping active when it comes to your mental health in retirement, either, with people who lead intellectually stimulating lives more likely to be free of conditions like Alzheimer’s disease. What’s more, staying active also reduces insulin resistance and brain inflammation, as well as stimulating chemicals in the brain that affect your brain’s health overall. Your memory, too, also improves due to keeping active, with exercise proven to help your brain remember and learn. With this in mind ­– pun intended – it’s time to think of ways you can keep your mind busy, enjoying doing the daily crossword in your newspaper or downloading a puzzle app to complete on your phone. Challenge yourself to read a book once a fortnight, using your local library as a free resource and walking there to get in some exercise in the process. Joining a local group is also a great way to ‘stay sharp’, from bingo to chess and more; and you can even offer to volunteer at a number of organisations local to you, from charity shops to theatres, hospitals and more. Not only will it make you good by knowing you’re helping others, but volunteering has also shown to help combat stress, depression and anxiety.

About the NPA

Who we are The National Pharmacy Association (NPA) is the voice of independent community pharmacies across the UK and a key provider of services to…

Tips for Managing Incontinence

Dietary Changes. Some foods and drinks can irritate the bladder and bowel, worsening symptoms of incontinence. These include: Caffeine Alcohol Acidic fruits & fruit juices,…

The Natural Alternative to Vaping

Füm has innovated a flavoured air device as an alternative to smoking and vaping. Füm aims to empower individuals to create good habits by offering…

Get Thicker, Fuller-Looking Hair In Three Easy Steps

Now, if you’ve got thin, weak, and dry-looking hair, it can feel as if you’re utterly powerless against it. However, the good news is you’ve…

Menu