The second age of retirement: transitioning to retirement.
The road to retirement seems long and the traditional mile markers are about money. If you don’t have your “number” in mind, you probably know people who do. With each passing year, you probably are watching market news and your portfolio statements with the fervor you once reserved for your favorite sports team.
This is fine. No one retires with nothing but good intentions and sunshine in the bank. Affording life’s necessities – and maybe a few luxuries – is essential to enjoying retirement.
But, if your financial ledger is robust while your physical wellness is nowhere near as strong, is that the retirement you want? Most executives and business owners work relentlessly for their family, their business, their employees, and their colleagues. In the process, it’s easy to neglect their own health and wellness.
You probably know, or at least have heard about, someone in their 60s, 70s, 80s or beyond who seems to defy time: grandmothers hiking the Appalachian Trail, former executives leading nonprofits to new success, or Dad playing the best golf of his life after leaving the workforce. Sadly, you may also hear stories of those who looked forward to retirement, only to face a series of medical crises.
While we can’t necessarily overcome our genetics, we can make the most of what we have in retirement by assessing our health before receiving the proverbial gold watch, and then taking steps to stay healthy for the years to follow.
Know your health.
According to the Cleveland Clinic’s MENtion It® survey, 81% of American men said they believe they are leading a healthy lifestyle. However, the survey results show the habits and behaviors of many men tell a different story:
- Only half of men said they keep a healthy diet (51%).
- 83% have experienced stress in the last six months.
- About a quarter of U.S. men (27%) watch TV for more than five hours per day on average.
- 54% of American men are not satisfied with their current weight and 50% declare they are actively working on achieving their goal weight.
- Money/finances is the No. 1 stress factor affecting men in the U.S., indicated by 37% of respondents.
- Only about half of American men have been screened for common cancers, including prostate, colorectal, skin, testicular and bladder.
And how about women? Harvard Medical School’s 2019 article Mars vs. Venus: the gender gap in health had this to say:
“According to a major survey conducted by the Commonwealth Fund, three times as many men as women had not seen a doctor in the previous year; more than half of all men had not had a physical exam or cholesterol test in the previous year. In general, men who have the most traditional, macho views about masculinity are the least likely to get routine check-ups and necessary medical care.
“Call it the ostrich mentality or the John Wayne Syndrome; by any name, men who skip tests and treatments, minimize symptoms, and disregard medical advice are asking for trouble. Men who look under the hood every time the engine coughs should be as quick to get help when they cough.”
Bottom line: man or woman, if you understand your health and take it seriously well before retirement, you’re more likely to take actions – such as diet or exercise or medication – earlier, so you transition into retirement at in good physical shape.
Keep moving.
The correlation between physical fitness and overall health is well documented. From mood to blood pressure to weight, physical activity helps people live longer and better lives. Each week adults need 150 minutes of moderate-intensity physical activity and two days of muscle strengthening activity, according to the current Physical Activity Guidelines for Americans.
150 minutes! We know you’re doing math in your head now. That’s 2-1/2 hours… 30 minutes a day for five days a week.
Actually, that doesn’t sound so bad.
One recommendation from the CDC is simply moderate-intensity aerobic activity – such as brisk walking – for 150 minutes every week and muscle-strengthening activities on two or more days a week that work all major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms. But that doesn’t mean, “I walk around the office a lot, and sometimes I move a piece of furniture, so I’m covered.”
We’ll be talking more about maintaining physical fitness for retirement over the coming months.
You will be what you eat.
The American diet is not renowned for its healthfulness, and this can really impact your health. Unless you’re careful, it’s easy to load up on unhealthy fats, processed foods, added sugars, and sodium.
So what? Well, an unhealthy diet can contribute to the development of chronic diseases like heart disease, stroke, type 2 diabetes, and certain cancers. Long hours sitting at a desk coupled with fast food or a calorie-heavy diet often leads to obesity.
The focus on processed foods and sugary drinks often means that people are not getting enough essential nutrients from their diet. This can lead to deficiencies in vitamins, minerals, and fiber, which can have a negative impact on overall health.
Want more bad news? There is evidence that high intake of unhealthy fats and processed foods may damage brain cells and blood vessels, increasing the risk of cognitive decline and dementia.
However, there’s good news, too. Changes to your diet now can improve your health even if you’re not as young as you used to be (and who is?). You have undoubtedly heard this a hundred times, but it bears repeating:
- Focus on eating plenty of fruits, vegetables, and whole grains.
- Choose lean protein sources, such as fish, poultry, and beans.
- Limit unhealthy fats, such as saturated and trans fats.
- Reduce your intake of processed foods, sugary drinks, and sodium.
- Drink plenty of water.
You can read more, if interested, at the National Library of Medicine. Or talk with your doctor and your retired friends and neighbors. The important thing is to make sure both your financial and physical lives are in order so you can fully enjoy this chapter of life.
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