Exercise and Activity Plan for the Newly Retired

Last update: 2021-11-19

Exercise and Activity Plan for the Newly Retired

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.

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.

Exercise and Activity Plan for the Newly Retired

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

Exercise and Activity Plan for the Newly Retired

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

Exercise and Activity Plan for the Newly Retired

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.

Exercise and Activity Plan for the Newly Retired

Wednesday: Muscle-strengthening training day, including 5 minutes for stretching exercises, 20+ minutes for tai chi exercises, and 5 minutes for stretching exercises

Exercise and Activity Plan for the Newly Retired

Thursday: Flexibility training day, including 5 minutes for stretching exercises, 20+ minutes for swimming, and 5 minutes for stretching exercises

Exercise and Activity Plan for the Newly Retired

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.

Exercise and Activity Plan for the Newly Retired

Saturday: Muscle-strengthening training day, including 5 minutes for stretching exercises, 20+ minutes for gardening, and 5 minutes for stretching exercises

Exercise and Activity Plan for the Newly Retired

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

Exercise and Activity Plan for the Newly Retired

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.

Exercise and Activity Plan for the Newly Retired

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.

Exercise and Activity Plan for the Newly Retired

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.

Exercise and Activity Plan for the Newly Retired

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.

Exercise and Activity Plan for the Newly Retired

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.

Exercise and Activity Plan for the Newly Retired

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

Exercise and Activity Plan for the Newly Retired

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

Exercise and Activity Plan for the Newly Retired

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

Exercise and Activity Plan for the Newly Retired

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!

Nancy Lang
Nancy Lang

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