Staying active in retirement is essential if you’re to maintain your overall wellbeing, but this doesn’t necessarily have to involve a gym membership or gruelling workouts.
If you’d rather exercise without ever setting foot in a gym, then you’re not alone, as research from PureGym shows that 82% of those aged 55 and over don’t have a membership or use a gym.
Whether you prefer gentle activities or more vigorous exercise routines, continue reading to discover 10 practical ways to stay fit in retirement without joining a gym.
1. Create a fitness plan
Creating a fitness plan is the first logical step to maintaining your fitness in retirement. It can be easy to let your physical activity slip when you lack the structure of a working day, yet a well-thought-out plan could keep you on track.
The NHS recommends at least 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous-intensity exercise, so setting goals could act as the foundation of your fitness routine.
For instance, you might want to plan each morning around light exercises at home, such as stretching or yoga, and then make time for more vigorous activities, namely cycling or walking, later in the day.
This structured approach to fitness could ensure you remain accountable and consistently get out to exercise.
2. Get out in the garden
As well as keeping your outdoor spaces tidy, gardening in retirement is a fantastic way to keep fit. Tasks like digging, planting, and weeding engage various muscle groups, helping you to maintain flexibility and motor control.
Gardening also benefits your cardiovascular health, getting your heart rate up while you move around your patch.
Better yet, since you’ll be exposed to sunlight more often, this can help your body produce vitamin D, which is vital to maintaining your bone health. You may also grow a healthy supply of fruit and vegetables to supplement your diet!
3. Try your hand at volunteering
Volunteering offers a great way to stay fit, all while giving back to your local community. Indeed, Forbes reveals that people who volunteer tend to have lower mortality rates than those who don’t.
This could be because many volunteer roles involve physical tasks, such as packing, organising, or assisting at events, all of which can keep you moving and prevent conditions such as:
· Heart disease
· Arthritis
· Diabetes
The social aspect of volunteering also keeps you connected with your community and maintains positive social relationships.
4. Attempt cold water swimming
Cold water swimming is quickly gaining popularity in the UK, with inews revealing that more than 1.2 million Brits are now part of outdoor swim groups.
Taking the plunge into a cold body of water can have remarkable benefits for both your mental and physical wellbeing. Indeed, the shock of the cold water can release noradrenaline, a chemical that boosts alertness and focus, and studies suggest it can alleviate anxiety and depression.
There are some fantastic places for wild swimming in and around Edinburgh, too, such as the Firth of Forth or Portobello Beach.
Swimming itself is also a low-impact, full-body workout that strengthens muscles and improves your cardiovascular health.
5. Walk with your friends and family
Walking remains one of the simplest and most effective ways to stay fit in retirement. It’s a low-effort activity that can be done almost anywhere, from your local park to the surrounding countryside.
Considering that every step above 2,200 a day could have health benefits – which you can read about in our previous article – even getting out for a brief walk could help your fitness.
Regularly walking can improve your cardiovascular health, increase endurance, and help you maintain flexibility.
Moreover, by combining walking with socialising with your loved ones, you also get an opportunity to catch up with your friends and family while staying active, helping to fight off feelings of loneliness.
6. Go for a bike ride
Cycling is another low-impact activity that keeps you moving during retirement. Indeed, it is easy on your joints, making it suitable for people of all fitness levels.
According to Cycling UK, regular bike rides can even significantly reduce your risk of life-threatening conditions, such as:
· Cancer
· Type 2 diabetes
· Heart disease
· Obesity
Scotland is an incredible country to cycle through, too, combining fitness with some dramatic scenery. From Edinburgh, you could try a leisurely 24km ride out to Portobello Beach or a longer 75km cycle to the coastal villages of East Lothian.
7. Get on your feet and dance
Dancing is a fun and flexible way to keep fit in retirement, and there’s truly something for everyone. Whether you enjoy ballroom, salsa, or line dancing, it offers a cardiovascular workout while improving your balance and coordination.
It’s also highly social, as attending a dance class can be the perfect way to make new friends or stay connected with your existing ones.
8. Buy a standing desk
If you’re still working in some capacity or have a hobby that requires sitting for extended periods of time, you might want to consider investing in a standing desk.
Sitting for a long time can have a detrimental effect on your health, including:
· A risk of weight gain
· Heart disease
· Diabetes
Though, according to Healthline, a standing desk could help you combat these issues by encouraging more movement throughout the day.
It might also improve your posture and reduce back pain, two things that can become more prevalent as you age.
9. Practise yoga
Yoga is a gentle, yet highly effective way to stay fit as you age, as it helps improve your flexibility, strength, and balance.
Northumbria University even reveals that yoga can enhance mobility in older adults, all while promoting mental and social wellbeing.
Perhaps the greatest benefit of yoga is that you can adapt it to any fitness level. Whether you’re a beginner or more advanced, you can find poses that suit your needs and abilities.
10. Clean the house
Sometimes, staying active could involve something as simple as tidying your home. The NHS recommends that adults over 65 should aim to be active every day, even if it’s through light activities.
Since remaining sitting for extended periods can negatively affect your health, housework, such as hoovering, dusting, or cleaning the dishes, all count as light physical activity that helps you stay on your feet and get moving.
Better yet, you’ll get the satisfaction of living in a clean home, which can benefit your mental wellbeing.
Get in touch
We’re here to make sure your financial health is as good as your physical health, so to find out more about how we could help, email us at enquiries@darscowealth.co.uk or call 07913 112717.
Please note
This article is for general information only and does not constitute advice. The information is aimed at retail clients only.
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