Making an appropriate exercise and activity plan for the newly retired is as important as they do financial plans as it helps you retain body strength, balance, and flexibility. That is a good premise allowing you to do the things you want for the years to come.
The Physical Activities Recommended By WHO
Below are the top physical activities recommended by WHO for newly retired or seniors of the 65+ age group.
Type of the physical activity | Frequency | Examples |
Major-muscle-strengthening activities | 2+ days/week | Tai chi exercises Yoga classes Carrying groceries Gardening (carrying, lifting, and digging), home improvement, decluttering, or organizing Calisthenics Exercises using hand-held weights, weight machines, and exercise bands Volunteering (like delivering meals to seniors or cleaning at a no-kill animal shelter) |
Balance-enhancing activities | 3+ days/week | Standing from a sitting position Toe walking Heel walking Sideways walking Backward walking |
Moderate-intensity aerobic physical activities | 150 minutes/week (10+minutes/time) | Golf (without a cart) Tennis Gardening (pushing a lawn mower or raking) Bicycle riding (on a path or stationary bike) Aerobic classes Jogging Water aerobics Swimming Dancing Walking or walking the dog or walking tours |
Flexibility-training activities | 2+ days/week | Stretching exercises Dancing Swimming Pilates or yoga Tai chi |
Those activities help them reduce the risks of cognitive decline, depression, and NCDs, and improve function and bone health, muscular and cardiorespiratory fitness.
Notes:
You can replace the 150-minute moderate-intensity aerobic physical activity with 75-minute vigorous-intensity aerobic physical activity throughout the week.
It is possible to combine moderate- and vigorous-intensity aerobic physical activities.
If your health condition allows and you want extra health benefits, increase the duration of the aerobic activity up to a total of 300 minutes/week.
For newly retired with poor mobility, try physical activity alternatives within your abilities and health conditions allow
What does “physical activity” include?
The term includes:
- Planned exercises
- Sports
- Games
- Play
- Household chores
- Transportation (such as cycling or walking)
- Leisure time physical activity
And, it is in the context of community, family, and daily activities.
Suggested Exercise and Activity Plan for the Newly Retired
Monday: Flexibility training day, including 5 minutes for stretching exercises, 20+ minutes for yoga, and 5 minutes for stretching exercises
Tuesday: Balance-enhancing training day, including 5 minutes for stretching exercises, 20+ minutes for walking in different ways (on heels, toes, sideways, or backward), and 5 minutes for stretching exercises.
Wednesday: Muscle-strengthening training day, including 5 minutes for stretching exercises, 20+ minutes for tai chi exercises, and 5 minutes for stretching exercises
Thursday: Flexibility training day, including 5 minutes for stretching exercises, 20+ minutes for swimming, and 5 minutes for stretching exercises
Friday: Balance-enhancing training day, including 5 minutes for stretching exercises, 20+ for balancing wand, side leg raises, back leg raises, and walking heel to toe, and 5 minutes for stretching exercises.
Saturday: Muscle-strengthening training day, including 5 minutes for stretching exercises, 20+ minutes for gardening, and 5 minutes for stretching exercises
Sunday: Balance-enhancing training day, including 5 minutes for stretching exercises, 20+ minutes for clock reach, single limb stance, and back leg raises, and 5 minutes for stretching exercises
Where Can You Exercise
Outdoors
Physical activities like bicycle riding on a path, running, jogging, and walking can be performed outdoors on tracks, parks, greenway paths, and trails for walking and jogging.
Home Gym
Consider what exercise you want to do at home, your budget, and your house space, then look for the fitness equipment that helps you perform them.
A home gym can be minimalist (including an exercise mat, an exercise ball, a dumbbell set, and some resistance bands) or gym-like (including a stationary bike, an elliptical trainer, and a treadmill).
The biggest benefits of creating a home gym are that newly retired people can exercise anytime no matter the weather condition, whether the local gym is open or closed, and the pandemic situation.
Group Exercise Or Personal Trainer
Some exercise groups are free while others might require a certain amount of charge per member per month.
Hiring a personal trainer at a fitness center is quite costly but worth the investment because you will follow a custom-made exercise plan made by an experienced person.
Fitness Centers Or Gyms
The biggest benefit of exercising at the local gym or fitness center is you’ve got the motivation to exercise hard and more. There are many kinds of expensive fitness equipment here to vary your workout.
These two options are not free. You will have to buy a membership.
Things You Must Do Before Making An Exercise And Activity Plan
Health Checkup
Having a health checkup is a must before you embark on any exercise and activity plan. If you didn’t have a detailed health checkup before retirement, let’s do it now.
Ask your doctor about your health conditions and if you have any restrictions or physical health issues. Also, consult regarding any occupational therapy, physical therapy, or medication that your doctor advises to you.
Let your personal trainer or the local senior center know about your health problems if there’s any to receive the right recommended exercise plan.
Prepare Proper Exercise Gears
Exercise Shoes
Most exercises and activities will require a pair of exercise shoes. If you don’t have one, consider buying a good pair that can provide great support and comfort.
Exercise Apparel
You should equip your closet with at least two sets of exercise apparel. Choose those sets that are made of soft, comfortable, quick moisture-wicking materials.
If you intend to exercise or take part in activities at night, make sure your clothes and shoes are noctilucent or light-reflecting for safety.
Health Tracker App
The older you are, the more important to have any sort of health tracker while exercising. It helps you easily check, monitor, and control various health indicators, such as heart rate, calories burnt, and so on.
Conclusion
No matter the exercise and activity you choose to perform, always make sure they fit your physical health conditions. Don’t over-exercise! Whether you exercise at home or outdoors, make sure there is somebody (at least one) with you for safety.
That’s all for my article about “Exercise and Activity Plan for the Newly Retired”. Thanks for reading!
