Many people have known their whole lives that exercise is something they should be doing. For those that have never been able to find the time to actually do it, retirement provides the perfect opportunity.
The current general recommendations for physical activity are 150 minutes per week of moderate-intensity exercise[1]. That equates to about half an hour a day, five days a week, and includes physical activities from fitness and strength, to balance and flexibility.
By embracing a retirement lifestyle that is grounded in fitness and exercise, you will be giving yourself a fuller, healthier outlook physically and mentally. There are two forms of activity that are important to balance. You should consult with your doctor to make sure there are no at-risk exercises given your personal health conditions:
- Aerobic
- Anaerobic
Aerobic
Aerobic exercise primarily benefits the cardiovascular system. It strengthens the heart and lungs while, at the same time, burning off excess calories.
A good way to step into cardiovascular aerobic activity is with walking. Walking early in the day, for example at the time that you used to get up for work, is a good way to transition. Begin with 30 minutes, then gradually build to an hour.
You should aim to do aerobic exercise four times per week.
Anaerobic
Anaerobic exercise involves working your muscles with resistance training. Training with weights is the most effective way to improve your muscle strength and tone, improve bone strength and density, and offset such things as low back pain and osteoporosis
If your budget can afford it, try the services of a personal trainer to help you set up and maintain your exercise regime. You’ll learn how to perform the movements correctly which is critical in protecting your body while achieving the outcomes you hope for.
An anaerobic activity like resistance training is good to do two to three times per week.
Retirement is the perfect time to develop new exercise habits and maintain existing ones. This will energise and you on a daily basis, while also improve your long-term health.
Written by Steve T.
As well as being an author, Steve is experienced in helping people to reach their physical goals.
References
[1] Australian Institute of Health and Welfare. Australia’s Health 2018. 2018-06-20
All articles are provided as general information and are not intended, nor may it be construed, as medical advice or instruction. Information and opinions expressed are believed to be correct and accurate to the best knowledge and judgement of the authors. Readers should consult their appropriately qualified health care professional prior to taking any action or inaction.