Your golden years should be some of the most carefree of your life. After all, you’ve worked hard to earn your ability to live out your retirement the way you want to. This abundance of free time can quickly become overwhelming, though, leaving you unsure of how to approach it. That’s where wellness routines come in handy.
Adopting positive habits early on in this stage of life can make all the difference for your long-term health and happiness. This guide explores the benefits of this strategy, breaks down how you can set and prioritize goals that meet your wants and needs, and provides examples of what a healthy routine might look like for you.
Naturally, transitioning to a new lifestyle is one of the main concerns for those entering retirement. After spending most of your life working, it can be tempting to let your responsibilities fall to the wayside and simply relax. Even with more time at your disposal, you may find yourself pushing certain endeavors to the back burner, knowing you’ll have plenty of time to get to them later.
However, this outlook may actually hinder you from having a fulfilling retirement. To prevent habits of idleness from taking root and keep your motivation high, work to establish solid routines, which offer numerous proven physical and psychological health benefits. Besides helping reduce stress and anxiety and giving you moments of achievement, they can enable you to stay on top of key areas of your health, even while you focus on enjoying your free time.
Though this stage of life may not provide a natural structure like what you had during your career, it can still be relatively easy to build routines into your day-to-day life. Start by identifying your priorities, then set daily, weekly, and monthly goals to help you meet them. Once you have your vision set, you can determine what habitual actions may put you on the path to success, setting you up for a positive and healthy retirement.
Not all retirees will approach their golden years the same way, nor will their priorities or goals necessarily look alike. Even still, there are three areas where creating routines may be especially helpful for everyone: health, relationships, and finances.
Health
If you asked someone in their eighties or nineties what they wished they would have prioritized sooner, they’d likely say their health. As you age, taking care of your well-being may not be as straightforward as it once was, but it’s a tremendously important part of ensuring that your retirement years are as free of complications as possible.
A good overall wellness routine should be concentrated on regular exercise and proper nutrition. The USDA recommends that those aged sixty and over eat a diet of foods rich in protein and vitamin B12 (which your body doesn’t absorb as well as you age) to help maintain adequate muscle mass. Good examples of protein-rich foods include beans, peas, and lean meat and fish like chicken and salmon. Depending on the amount of calories you consume each day, you should aim to incorporate between five to seven ounces of protein at each meal.
For exercise, don’t underestimate the power of walking. Getting your daily steps can be good for both your physical and mental health, so adopt a routine of taking a walk outside, or inside on a treadmill if the weather is poor, at least once per day. If you’re already somewhat active, incorporate more of the types of movement you enjoy. You could even mix it up, such as by playing pickleball on Mondays and Wednesdays and going golfing on Thursdays and Saturdays. Such activities can support cardiovascular health, improve bone strength, and engage your mind. And when you do them with others, you can prevent feelings of loneliness—a key factor in depression—and feel more connected to your community.
Relationships
Speaking of socializing, maintaining a regular social schedule should be an essential component of your life in retirement as well. Whether you choose to age in place or relocate to be closer to family, make a deliberate effort to prioritize your meaningful relationships. For the former, this may mean planning and booking trips in advance to hold yourself accountable to regular visits. But even if your loved ones are just around the corner, you should still aim to schedule weekly or monthly get-togethers to ensure that you make time with them. These relationships can have a positive effect on your mental well-being, helping you feel a sense of belonging and keeping your mind engaged.
Retirement is also a wonderful time to expand your horizons and meet new people. For instance, consider moving to an active adult community, where you’ll find numerous opportunities to connect with others through group activities and mutually shared interests. Another option is to volunteer in your area, which allows you to socialize while giving back and experiencing a sense of purpose. Churches, schools, and animal shelters are almost always looking for volunteers, or you could search for other local opportunities online at sites like volunteermatch.org.
Finances
Having to sustain an undetermined number of years on a fixed income can be daunting. That’s why good budgeting and a financial wellness strategy are crucial. Managing your finances in this stage of life often requires a keen attention to detail rather than a set-it-and-forget-it approach. In other words, the only true way to know if your income is enough to maintain your lifestyle is to track it; if after a few months you find that’s not the case, you can then identify ways to adjust course as needed.
Start a weekly routine to run through your financials, looking at everything you spent over the previous seven days, what you saved or accrued in investments, and what you plan to spend in the coming week. You could also create separate budgets for specific areas of your life, such as one for health and fitness (e.g., gym memberships, prescriptions) and one for travel. By allocating your funds and revisiting your finances regularly, you can better stay on top of your spending to make sure that you’re living within your means.
Retirement can be one of the most fulfilling and enjoyable periods of your life if you take the steps to make it so. Adapting to all the changes it brings may take some time, but when you establish routines you can stick to early on in this journey, you’ll be able to find your groove before you know it.
The body is a complex collection of interdependent systems designed to work expertly together, making each one essential to the function and vitality of another. For example, studies show that getting more sleep can improve your focus, boost your immunity, and lower your risk for conditions like heart disease and diabetes. Conversely, neglecting your oral hygiene can allow bacteria and inflammation in your mouth to spread to other parts of your body, causing a host of issues.
The good news is that by devoting just a few minutes every morning to a whole-body regimen, you can do wonders for your entire well-being. Check out this guide to holistic activities that may improve your physical, mental, and emotional health and help you feel your best.
Depending on your sensitivity to loud noises, an alarm in the morning might startle you, raising your heartbeat and blood pressure and putting you in a negative frame of mind right off the bat. Instead, consider placing a sunrise alarm clock on your nightstand, which will gently awaken you by gradually shining brighter. If your bedroom is east- or south-facing and privacy isn’t an issue, you could also go for the natural option by opening the curtains just before going to sleep to let in the sun as it rises.
Additionally, try to make a habit of preparing at least a little for the next day before bedtime. For instance, you could pick out your next outfit or program your coffeemaker to automatically start brewing at a certain time. The less you have to do in the morning, the less rushed you’ll feel, helping you embark on your day with minimal stress.
After lying still all night, your muscles can tighten up, making you feel stiff and achy in the morning. To loosen them and get your blood flowing, engage in five to ten minutes of stretching—which you can even do in bed! Start with simple movements like rolling your ankles, wiggling your toes, and curling your biceps, then perform simple stretches such as single knee pulls or full-body stretches. You could also kick off the sheets and grab an exercise mat to perform sun salutations, cat-cow poses, or other yoga moves.
If the weather allows, pick a sunny spot outside for your stretches; sun exposure will boost your production of vitamin D, an essential hormone that can raise your spirits and help you feel more energized. (Just be sure to dab on sunscreen first to protect your skin from harmful UV rays.) Throw in a few minutes of body-strengthening aerobic exercise by taking a quick walk around the block or on a walking pad, and you’ll be well energized to tackle the day ahead.
Unpleasant in both smell and taste, morning breath is the byproduct of bacteria that multiply in your mouth as you sleep. Much of it is harmless, but it may lead to cavities and gingivitis if left unchecked. Brushing your teeth shortly after you wake up can help cleanse your mouth and protect your teeth from food acidity you may encounter in your breakfast and other meals. You could also consider flossing in the morning instead of at night to remove bacteria from between your teeth.
Given that the human body is about 60 percent water, being even a little dehydrated can make you feel sluggish, give you a headache, and, in the long term, affect your weight management. Starting your day with a big glass of water can help you feel immediately refreshed and better ensure a good daily fluid intake. However, water isn’t the only way to hydrate (though it is the most efficient); drinks like a morning cup of coffee or tea can also be beneficial, and foods like a fruit smoothie or bowl of low-sugar cereal with milk of any kind can increase your hydration levels while providing healthy nutrients.
Science has shown the mind-body connection to be quite strong. Having a positive outlook can potentially boost your health, even possibly leading to a longer and happier life. Consider trying a mindfulness activity like meditation to clear your thoughts; you could use an app like Calm for a quick ten-minute session to get started. Likewise, journaling may allow you to flush your brain of pesky worries and create a positive vibe as you explore your hopes and goals. Whatever your method, if you can enjoy a few extra quiet moments in the morning before fully launching into your day, your physical and mental health will benefit.
Incorporate these holistic habits into your morning, and you may find yourself feeling healthier and happier—especially if you combine them with other routines that improve your mind, body, and spirit.
When it comes to your overall health, the condition of your gut plays an important role in how you feel and function on a daily basis. Fortunately, keeping it healthy doesn’t require you to compromise on taste or flavor. These recipes for a refreshing, fizzy drink and nutrient-packed nachos demonstrate that you can enjoy delicious food while still taking care of your gut.
Indulge in this homemade probiotic drink that’s flavored with cherry juice and vanilla extract to create a sweet treat perfect for a warm day.
Traditional nachos can be loaded with unhealthy ingredients, but this version is packed with protein and nutrient-dense black beans—making it a snack you can feel good about.
Kefir is a fermented milk drink that’s filled with probiotics and offers numerous benefits for your gut. This homemade version is flavored with cherry juice and vanilla extract for a sweet, healthy treat.
Serves 4
Tips: You can buy a kefir starter online or in most health food stores.
This veggie-centric dish features grilled sweet potato chips that are topped with beans, cheese, and all the best Mexican flavors.
Serves 4
Life can be unpredictable, and the bumps, bruises, and burns we get along the way are proof that you can’t always prevent accidents. But what you can do is ensure that you have enough supplies at home to address these ouchies whenever they occur. And a prepackaged kit from your local grocer or big-box store won’t cut it—though convenient, these cases are often insufficient for covering a wide range of health incidents. Read on to learn what you should pack in your home’s first aid kit to be as prepared as possible for the unexpected.
A good first aid kit should incorporate various oral remedies. For painkillers, any brand of aspirin, acetaminophen (e.g., Tylenol, Mapap), or ibuprofen (e.g., Advil, Motrin) would suffice. However, if opting for either of the first two, make sure to also store products made specifically for kids as necessary—aspirin is not recommended for those under sixteen and acetaminophen for children under six. Additionally, include antihistamines such as Benadryl or Zyrtec to help treat allergies. Always follow the instructions on all medication packaging precisely.
Cleaning a wound before bandaging it is a vital step for eliminating debris and promoting healing. Stock your kit with a variety of tools, including eye wash, an eye bath, distilled water, and alcohol-free, disposable cleansing wipes to help sterilize the skin and remove dirt and blood. Also pack antibiotic or antiseptic ointments, which kill bacteria to reduce the risk of infections. A triple-antibiotic one like Neosporin is a reliable option because it contains bacitracin zinc, neomycin sulfate, and polymyxin B sulfate as active ingredients; these target multiple bacteria and offer a wide spectrum of protection.
Neosporin and other ointments can be used for everything from cuts and scrapes to minor burns and may also provide pain relief for both. Further, you can help heal many other skin afflictions with hydrocortisone or calendula creams—topical medications that fight rashes—as well as ointments or sprays that relieve insect bites and stings.
In first aid terms, this refers to any kind of cloth intended to be placed directly onto a wound, whether to help absorb blood or apply pressure. However, not all dressings are created equal, and some are more appropriate for specific types, sizes, and shapes of wounds than others. To cover all your bases (and injuries), stock each of the following:
The following miscellaneous essentials are useful for applying and securing dressings, performing first aid safely, and addressing a number of health concerns:
Though you may already have most of these items in your home, keeping a separate set of each stored in a first aid kit will prevent you from having to scramble to find them in a health crisis.
Top off your first aid kit with a list of contact numbers for each adult in the home, additional friends or family, and emergency services. (You can simply print and fill out the sheet below.) Also include an instruction booklet that explains how to use first aid equipment safely and offers step-by-step instructions for rendering aid in a variety of situations, such as choking or an allergy attack. Before buying, check the publication date of the guide to make sure you get the most recent edition since medical experts update their recommendations regularly.
To maintain a good first aid kit and ensure everyday readiness, check your case often, replenishing used supplies and replacing expired products as necessary. You never know where an accident could happen, so consider storing separate kits on each floor of your home—perhaps placing one in your kitchen and another in an upstairs bathroom. Whenever you plan to spend time outdoors, take your first aid kit with you, particularly if you or any loved ones will be partaking in risky activities such as playing sports or operating a hot grill. Pack your kit when traveling as well, being sure to add any specific medications or supplies you or your fellow vacationers may need.
Finally, it’s crucial to remember that not even the best-prepared first aid kit will replace medical intervention, so always call 911 immediately in the event of a major accident or injury. However, utilizing some of the supplies in your kit may provide life-saving assistance until paramedics arrive.
Nothing can completely prevent a health crisis, but stocking essentials at home will help ensure that you’re prepared to face it, act instantly, and render aid to yourself or your loved ones.
For more info, visit cdc.gov
