Get moving to make your retirement even better

Read time: 3 minutes

How many times have you heard this phrase? “You’re never too old to (fill in the blank) learn something new.” “ … set a new goal.” “ … reinvent yourself.” (Huh? That one sounds like a lot of work.)

But here’s one thing that’s not a lot of work and has the potential to help you feel halfway decent — or even better — in retirement: Move. Stay active. Exercise.

Here’s why.

According to the U.S. Centers for Disease Control and Prevention (CDC), adults 65 and older need a mix of activities each week to keep their bodies strong.

Regular physical activity can help you:

live independently
have a better quality of life
prevent or manage chronic disease

How much exercise?

Every week, adults 65 and older need physical activities that include:

At least 150 minutes (for example, 30 minutes a day for 5 days a week, or 22 minutes a day) of moderate-intensity aerobic activity, such as brisk walking. Or 75 minutes a week of vigorous-intensity aerobic activity, such as hiking, jogging or running. Or, this can be an equivalent mix of moderate- and vigorous-intensity aerobic activity.
At least two days of activities that strengthen muscles.
Activities to improve balance, such as standing on one foot.

Immediate and long-term benefits

A single session of moderate to vigorous physical activity provides immediate benefits for your health. It can:

improve sleep quality
reduce feelings of anxiety
lower blood pressure

And regular exercise has plenty of long-term benefits to give you a boost in several areas:

Brain health: reduces risks of developing dementia (including Alzheimer's disease) and reduces risk of depression.
Heart health: lowers risk of heart disease, stroke and type 2 diabetes.
Cancer prevention: lowers risk of eight cancers (bladder, breast, colon, endometrium, esophagus, kidney, lung and stomach).
Healthy weight: reduces risk of weight gain.
Independent living: helps people live independently longer.
Bone strength: improves bone health.
Balance and coordination: reduces risks of falls.

In addition, new research suggests physical activity may also help boost immune function.

Making physical activity part of your everyday life.

The CDC also offers advice about how to get started on an exercise program, and how to add physical activity to your daily life.

Ask your doctor if your health condition limits your ability to be active in any way.
Work with your doctor to come up with a physical fitness plan that matches your abilities. If you have arthritis, diabetes or heart disease, for example, it doesn’t mean you can’t be active. And if you can’t meet the minimum recommended activity levels, that’s OK. Try to do as much as you can. What’s important is to avoid being inactive.
Try to do a variety of activities to make physical activity more enjoyable and reduce your risk of injury.
Lots of activities count, even things like mowing the lawn or carrying groceries, and it all adds up. Find what works for you.
If you take a break from your regular activity due to an illness or travel, start again at a lower level and slowly work back up to your usual level of activity.
If it is too hot, cold, or wet to be outside, try walking in an indoor mall. Or look for free online fitness videos you can learn from and participate in at home. One example is Senior Fitness with Meredith (no connection to Physicians Mutual).