While the period right after retirement is often filled with enjoyment and relaxation, it's also a period of adjustment. It's a time that can involve adjusting life's structure, establishing new daily routines, and managing the evolving emotions that comes with those big changes.
Adjusting to retirement is a period that can require new skills, coping mechanisms, and can even be a time to find new meaning and purpose in life.
Research shows that many activities can boost your quality of life and help you stay emotionally, mentally, and physically healthy. Activities that keep your brain engaged and provide social connections can help you adjust to your new life—and the added benefit is that they may help keep you physically healthy as well. Research also shows happiness grows with age, and happiness can often be attributed to a focus on quality of life over quantity of years, and the importance of relationships and independence.1
Tips for retirement health and wellbeing
How can people adjust to and thrive in retirement? The answers may be a mix of social, emotional, and physical factors. Some active steps you can take to help stay healthy and engaged through retirement are:
Exercise
Exercise has many benefits and come in different forms, from a brisk walk, cycling, swimming, and even sports (like pickle ball, golf, tennis, and yoga). There are several ways to stay physically active in retirement. Whatever you choose, it's a good idea to aim for at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes at a vigorous level of intensity (or a combination of moderate and vigorous exercise).2 According to the American Heart Association, boosting that to 300 minutes of moderate aerobic activity or 150 minutes of vigorous intensity could bring additional health benefits2 and strength training can also be done a couple times per week.
Exercise has long been linked to improvements in health, weight, more energy, the reduction of some diseases, and "feel good" hormones better known as endorphins — all of which could increase quality of life including energy levels, happiness, and a sense of well-being.
Quit smoking
Smoking is linked to a number of diseases including heart disease, cancer, diabetes, and chronic obstructive pulmonary disease—to name a few. Smoking is also linked to a lowered quality of life, lowered immune system function, and can cause cancer in almost anywhere in your body — a major Public Health concern linked to over 16 million Americans.3
Eat well
A diet full of vegetables, fruits, legumes, lean meats, and whole grains can help lower the risk of obesity and heart disease. As much as possible, aim for a well balanced diet. Also, be mindful of any food allergies you have or may have developed over the years. It's also good idea to also limit your alcohol intake. Drinking too much can have adverse effects on health and long-term misuse can affect the function of organs, like the liver.
Connect with people, and make new friends
Work may have given you plenty of opportunities for socializing, but retirement may require making new friends — and there are ways to do that. For example, joining a club, picking up a hobby, getting a part-time job, and volunteering are all ways to meet like-minded people. Taking steps to make new friends and connect with people can help reduce loneliness, isolation, and keep your social network strong.
For people with mobility issues and other disabilities, some activities may be a bit more difficult, but there still may be ways to meet people. For instance, senior centers, community centers, and virtual meet-up groups can offer all kinds of entertainment and socializing opportunities.