Retirement Health

• More years to enjoy retirement: Chronic conditions impair the ability to live life with the sort of freedom that most retirees enjoy. Impaired movement, low energy, side effects from medications, and the need for skilled medical care can hamper the activities that most retirees envision doing every day.
• Less retirement money spent on healthcare: The AARP reports that Medicare recipients age 65 and older spend an average of 22% of their income on healthcare. Reducing your risk of disease and disability can conserve your retirement savings.

How to Stay Healthy During Retirement

Eating Right During Retirement

• Reduce saturated fat: Saturated fats (such as those found in meat and dairy products) can clog arteries and cause heart disease and hypertension. Try to limit your consumption of red meat and full-fat dairy products, replacing them with lowfat and nonfat dairy products, fish, nuts, and plant oils, which contain unsaturated fats that don’t contribute to heart disease or hypertension (and in some cases can even guard against those conditions).
• Eat a varied diet: To stay healthy, the body needs a variety of vitamins, minerals, proteins, and other substances. Eating a variety of healthy foods gives the body the different nutrients it needs. Each day, try to eat a mix of fruits, vegetables, whole grains, and proteins, and vary the types of foods you eat within each of these food groups.
• Eat smaller portions: As you age, your metabolism slows down, and it becomes important to consider how much you eat in addition to what you eat. A healthy serving of meat is about the size of a deck of playing cards, while a serving of pasta should be about the size of a tennis ball. Learn what proper portion sizes look like to help prevent obesity and other health problems.

Exercising During Retirement

• Hobbies: Physically demanding hobbies, such as dancing and skiing, provide physical exercise and the opportunity to meet people with similar interests.
• Aerobic exercise: Walking, running, and swimming improve heart function and coordination, and give you an energy boost.
• Weight training: Weight training improves bone and muscle strength, reduces the likelihood of injury, and provides various other benefits to your health. (For more on weight training, see the Quamut guide to Weight Training Basics, available in Barnes & Noble bookstores and online at www.quamut.com.)
• Alternative exercise disciplines: Exercise disciplines such as yoga, Pilates, and tai chi can provide many of the benefits of aerobic exercise and weight training without excessive impact on bones and muscles. (For more, see the Quamut guides to Yoga, Pilates, and Tai Chi, available in Barnes & Noble bookstores and online at www.quamut.com.)
• Exercise programs for seniors: A growing number of fitness centers now offer exercise classes for middle-aged and older adults. They often offer advice from physical therapists or personal trainers and feature group classes that combine exercise with socializing.