What Good Is Retirement If You Don't Enjoy It?

We spend a big portion of our lives dreaming about and planning our retirement. It’s exciting knowing that we'll be able to do what we want when we want it. Having that kind of freedom sounds much better than running between meetings or working overtime to meet deadlines.

 

But is retirement all it’s cut out to be?

 

Keep reading to find out about retirement: the good, the bad, and the ugly.

 

Retirement Statistics

 

According to studies from the National Center for Health Statistics, the average 65-year old can expect to live until they’re almost 84. That’s 6 and a half years longer than it was back in 1940!

 

This is one reason why more people are going back to work during their retirement. In fact, seven out of 10 people view working while they’re retired as a good thing. Based on a study carried out by Bankrate. 38% percent of those who participated in the study say they chose to go back to work during their retirement.

 

So, if retirees are expected to live longer, why are they unhappy? That takes us to the 35% who say they have to stay working because they need the money. The final 27% are those who enjoy the work, at the same, they still rely on that extra bit of income.

 

Ready for another sobering statistic? Over 47% of people already in retirement are worried they may outlive their retirement savings.

 

Retirement: Truths vs. Reality

 

Many of us imagine our retirement to be traveling around the world or going on a cruise. Others see themselves learning new hobbies or picking up old ones. Some people just want to enjoy their kids and grandkids while they’re still healthy enough to be able to.

 

The truth is retirement becomes a period of lack of purpose and loneliness. For many people, it slowly feels like you’re disconnected from life as you know it.

 

This tends to lead to anxiety, stress, and obesity. Other symptoms many retirees suffer from are obesity and high blood pressure. This is a direct result of leading a sedentary lifestyle. Watching too much TV and not eating the right types of food results in chronic diseases, and it only snowballs from there.

 

Also, those who retire tend to use less and less of their cognitive skills. This can lead to a decline in focus and concentration, which can eventually lead to dementia.

 

The Institute of Economic Affairs has a study on retirees who suffer from clinical depression after retiring. Their study found that the risk goes up to about nearly 40% after retiring.

 

This comes as a direct result of losing the structure and schedule of having a steady job. Part of it is also missing out on the intellectual and social stimulus that work brings.

 

It’s understandable. Once retired, you give up the daily social interactions you’ve been used to for years. You also give up your steady routine, which you used to hate, but, suddenly, you miss more than ever.

 

Retirement is similar to the grieving process people go through when they lose a loved one. You have to take it step-by-step and give yourself time to adjust and recalibrate.

 

Show Me The Money

 

Investment companies make a big hype of telling us that the key to a successful life is saving up enough money so you can eventually quit working. It’s not very goal-oriented, but it’s how a large number of people feel about their work before retirement and after.

 

It somehow paints this image in your head that retirement is the end of life as we know it. After you reach that milestone, sit back and live out your remaining years in slow decline.

 

That could be what our parents’ generation decided to do with their retirement years. However, many of us today want something that adds purpose to our lives.

 

Plus, it’s good to find a part-time job somewhere or work as a consultant. This keeps your mind sharp, which is something we’re constantly in need of no matter how old we are. Having that option also allows you to meet new people and learn new things.

 

The Big Picture

 

The ones I like the most are those who’re looking at the big picture. They know they’ve spent many years in the workforce. They also know it’s only fair to give the younger generation a chance, just as older generations did before them.

 

At the same time, they’re not wilting away at home, feeling victimized. They’re out looking for jobs that fit into their new chapter of life. It could be full-time, part-time, non-profit volunteer work—it’s up to you!

 

They’re also out there learning new things and meeting new people. Research shows that socially active retirees enjoy better physical and emotional health.

 

That’s the beauty of retirement. Being retired doesn’t mean you’ve become a statistic or fallen victim to old age. It means the path has slightly shifted to a new purpose. The best part is you’ve reached that point in your life where you get to set all rules.

 

Sure, you can put your feet up. You’ve earned it!

 

But you should also keep yourself in good shape, both mentally and physically. Here are a few ideas you can try to stay happy and healthy during your retirement.

• Volunteer at local shelters, soup kitchens, or any non-profit organization

• Take a class to keep your mind sharp and meet new people with similar interests

• Go on regular walks or join a gym

• Practice yoga, meditation, or tai chi

• Set up a daily routine and stick to it

 

Being Active In Senior Years

 

Depending on age and general health, there are various ways one can stay healthy and energetic. 

Choose Your Favorite Activity

Instead of opting for an exercise routine that you are not very familiar with, choose your favorite sport or activity that helps you move more. This makes 'being active' fun and easy.

 

Good Options Include

• Walking

• Cycling

• Swimming

• Gardening

• Weight Training: This helps you gain muscle mass which is lost as part of aging process. 

 

Remember to always ask your doctor before starting any exercise program

Tracking Progress

 

Note your progress in a dairy. This will help you track your progress and make necessary changes to your physical routine accordingly.

Wear Appropriate Clothing

 

Clothes you wear while exercising should provide enough ventilation and flexibility to move freely. Also wear appropriate shoes and other safety gear to have a good exercising experience. 

Drink an adequate amount of water to avoid dehydration.

Water prevents dehydration and improves performance. Water is also crucial for the body to function well as you exercise.

 

Seniors Who Have Had A Little Or No Experience Of Being Active

 

Better late than never! Even if you have never exercised, or have completely stopped exercising, you can always start now. Even by performing simple exercises such as a brisk walk early morning, you can develop muscle mass and help strengthen your bones. 

 

Advantages Of Being An Active Senior Adult: 

 

• Science proves that being active in old-age, can help prevent (or at least delay) disease and disability.

• Regular physical activities also help improve metabolism, blood circulation and immune system health. 

• Studies show that senior adults who are active are less prone to develop stress and are often in good mood. This in turn can help lower risks of depression.

 

Getting regular physical activity helps keep you young, energized and physically fit. As a result you can enjoy retirement that much more! 

 

A Final Note

 

Once you decide it’s time to retire, take a step back, and be proud of all you’ve accomplished. You’re wiser, more experienced, and certainly, tougher than you were a couple of decades ago.

 

Retirement is like the pot at the end of the rainbow. We have our hearts set on it. Then, once we get to it, we’re so baffled by it, we don’t know what we’re supposed to do with it!

 

So, make a list of everything you’d like to accomplish in your golden years to make your retirement more enjoyable. Then, get out there and start ticking things off that list!

 

6 Tips For A Joyful Retirement

Retirement blesses us with time to do what we truly desire. We’re free to follow our hearts true desire and find joy while doing so. However, finding joy in retirement goes beyond finding a beach house to recline or having more free time than you know what to do with it. Here are 6 important tips for a joyful retirement.

 

1. Cut Spending By Budgeting

 

A lot has been said concerning money and happiness. While money doesn’t equate to happiness, its one vital component for a joyful retirement. A study by the Center for Retirement Research at Boston College on what makes retirees happy reaffirms the importance of money. 

 

Most people go on a spending spree the minute they get their retirement money and then end up without a penny few months later. You need to budget your money and spend wisely as there wouldn’t be any monthly pay checks anymore. 

 

2. Maintain a Daily Routine

 

Indeed, one of retirement’s most enticing benefits is the freedom to do whatever you desire. However, it’s easy to fall into an unhealthy pattern which might be detrimental to your health. To prevent this, doctors recommend following a healthy daily routine. 

 

Incorporate all the activities you love into the routine as well as other healthy activities recommended by your doctor. Doing this would help you avoid the feeling of purposelessness most retirees admit to feeling few months into retirement.

 

3. Stay in Touch

 

A study by the University of Chicago showed that extreme loneliness increases a retiree’s chances of early death by as much as 14%. Being retired takes you out of the majority of your social networks and cuts down on the amount of human connection we make daily. 

 

Extra effort should be put into staying in touch with a thriving social community as the effects of extreme loneliness can be deadly. This can be your family, former colleagues, Faith groups, group affiliations, or by community volunteering.

 

4. Stay Active

 

Very different from staying in touch, staying active entails playing a role. It can be in the family, your house of faith or the community. Staying active offers a twofold benefit as it helps you socialize and gives you a sense of purpose. Doctors say both are vital to the happiness and well-being of a retiree.

 

5. Stay Fit By Exercising 

 

While exercise is important at all periods in our lives, it’s even more necessary when you’re retired. Exercising the body is important to both your physical and mental well-being. Research has shown that frequent exercise helps wards off several health issues and boosts your energy levels. The National Institute on Aging (NIA) recommends four types of exercise for retirees.

 

6. Train Your Brain

 

Most people go into retirement thankful for the endless hours of free time they’ll have and anticipating just how they’ll spend those hours. Most might decide to pursue an abandoned hobby, read books, or learn new things. 

 

These lofty aspirations most times get abandoned a few months into retirement. However, researchers at the Harvard Medical School have proven several times that tasking your brain has unending benefits. It keeps your memory strong and keeps your brain functioning at high levels.

 

This can be reading a book, painting, doing puzzles, or learning a new skill. Asides the apparent benefit of tasking your brain, the joy and sense of progress when you chase these pursuits has its own benefits. 

 

You could join a community or group that shares similar passions and enjoy create new social connections. A group has the added advantage of pushing you past your comfort zone which is great for stimulating the brain.

 

It’s possible to have a joyful retirement. All it requires is some effort to continually do the right thing. When you make these correct lifestyle choices, you’ll be set to enjoy a joyful retirement filled with happiness and purpose.

 

11 Ways To Avoid Weight Gain During The Holidays

Chances are you read that title and chuckled. You’re probably thinking to yourself, “That’s as doable as Santa going down millions of chimneys on Christmas Eve.”

But what if we told you it can be done? What if you had some science-backed techniques to help you? Then, would you believe us?

 

What have you got to lose? Read the 10 top ways to avoid gaining weight during the holidays.

 

Let’s get started!

 

Be Realistic

 

You know that the holidays are all about great parties and delicious food. So, pretending that you’re going to eat only one Christmas cookie is the exact opposite of realistic.

 

Instead of going extreme, try to be honest with yourself. Acknowledge that you’re going to eat more than you normally do and that you need to set some boundaries.

 

Impartial goals are hard, if not impossible, to accomplish. The best gift you can give yourself is improving your relationship with food.

 

Write down attainable goals and post them on your dresser or fridge. Seeing them each day will give you the power and confidence you need to apply your goals.

 

Make Smart Choices

 

An hour before heading out to a party or event, snack on some high-fiber foods, veggies, and proteins. All these will keep you feeling full for longer.

 

Then, once you’re at the event, use smaller plates. You’ll be forced to eat smaller portions.

 

Another smart choice is to chew slowly. We know that parties aren’t the best place to savor each bite. Yet, if you give it a try, you’ll notice how delicious everything is and you’ll feel full quicker.

 

Give Out Parting Gifts

 

Did you throw a party and now you’ve got piles of leftovers in the kitchen? Instead of getting stuck with the leftovers, why not pass them out as parting gifts?

 

You can invest in some disposable food containers, fill them up, and hand them out as your guests are leaving. Even better, pick containers with a holiday theme to earn extra hostess points.

 

Go Easy On The Alcohol

 

When you consume alcoholic beverages, you’re loading up on extra calories without even realizing it. For example, a regular beer has about 153 calories, while a glass of wine has about 133 calories.

 

Not only that, but excessive drinking makes you act irresponsibly, especially around food. So, let’s say you’d normally eat just a couple of snacks here and there.

 

When you’re inebriated, however, you’re more likely to throw caution to the wind. You may very well end up gobbling a plate full of cookies, rather than just a couple as you normally would.

 

Freeze Leftovers

 

If you don’t feel right about giving your guests leftovers, you can keep the extras. But don’t keep them in the fridge. Freeze them instead.

 

You’ll be less likely to reach for second helpings. Plus, you’ll have a ready-to-serve dinner all set for a later date.

 

Drink Water

 

Water is a bit under-appreciated, don’t you think? Sure, it’s colorless and odorless. But it provides us with so many health benefits, it’s hard to know where to start.

 

Since we’re focusing on avoiding weight gain today, let’s start with that. Drinking water regularly throughout the day will help you lose weight. It makes you feel satisfied, so you don’t eat as much.

 

More importantly, it’s not filled with artificial sugars that increase your caloric intake. Limit yourself to one glass of soda, juice, or wine each day.

 

Then, for the rest of the day, stick to water. You’ll start to feel less on edge and worn out because water washed out toxins from your body.

 

Chew Gum

 

Can chewing gum actually curb your appetite? The jury’s still out on that one.

 

But it’s a good way to distract yourself. Your mouth is already busy chewing one thing, so you’ll be less likely to help yourself to seconds.

 

If you prefer hard candy to chewing gum, that’s okay too. Just remember to get the sugar-free kind so you’re not harming your teeth.

 

Turn Off the TV

 

Eating while you’re watching TV has been linked to overeating and making poor food choices. You get sucked into whatever you’re watching. Then, before you know it, that newly opened bag of chips is now a loose pile of crumbs.

 

It’s not only mindless watching that gets you. It’s also all those commercials for processed snacks and sugary drinks that increase our cravings for low-nutrient junk foods.

 

Get Your Steps In

 

Not all of us can go to the gym three days a week during the holidays. There’s too much on our plates as it is!

 

So, to make up for it, you have to make a conscious decision to stay active. Why not use the stairs instead of the elevator? How about parking far from the mall entrance so you have to walk a few more steps than normal?

 

It’ll help burn off those extra calories. Plus, any type of physical exercise reduces stress and pent-up tension you may be feeling due to all the hustle and bustle of the holidays.

 

De-Stress

 

The holiday season is merry and bright. It’s also full of stress and anxiety.

 

The problem is that too much stress usually triggers cravings and overeating. And what’s the first thing you’re going to reach for when you’re anxious and tense? Sugary snacks packed with carbs, of course.

 

Studies show that there’s a direct link between stress-related eating and obesity. So, instead of letting the holiday strain get to you, try some de-stressors. This can be as simple as five minutes of doing mindful meditation or reading your favorite book.

 

If you prefer something more hands-on, why not treat yourself to a facial. You can even get a mani-pedi while you’re at it. After all, it’s the most wonderful time of the year. You deserve it!

 

6 Signs You Are Aging Well

How old are you? Your chronological age or the number of birthdays you’ve had tells you how old you are. But are you aging well? Your physical, mental, and emotional health determine if you are aging well. Medical experts have identified these six signs that you are aging well.

 

1. Height and Weight

 

As people age, they normally lose a small amount of height. According to a study in Economics and Human Biology, people lose height at an annual rate between 0.08% and 0.10% for males and 0.12% and 0.14% for females. 

 

At that rate, you will lose between 2cm to 4cm over the course of your life. According to the University of Arkansas Medical Center, the cartilage between bone joints wears down over time, slightly decreasing a person’s height. If your height loss is within that range, it is a sign you are aging well.

 

Your weight also plays a role in how well you are aging. Doctors classify weight based on Body Mass Index (BMI). BMI is a calculation of body fat based on your height and weight. According to the Centers for Disease Control (CDC), different BMI levels indicate a person’s weight status. 

 

The levels are:

 

BMI                           Weight Status

Below 18.5                Underweight

18.5—24.9                Normal

25.0—29.9                Overweight

30.0 and Above        Obese

 

Scientists have determined that a BMI of 25 or more is a risk for chronic disease and poor health. According to a study in Research on Aging, obesity is a health risk at any age, including as you get older.

 

2. Activity Level

 

Your activity level is also a sign of how well you are aging. When considering your activity level, think about your:

 

• Posture

• Exercise

• Stamina

• Independence

 

How well you carry yourself or your posture and how much exercise and physical activity you do reflect how much stamina you have throughout the day. Just as people normally lose some height, they also lose some muscle mass. 

 

According to the Harvard Medical School, after age 30, people lose 3% to 5% of their muscle mass each decade. This normal age-related muscle mass loss is known as sarcopenia. Less muscle mass means more weakness and less mobility. 

 

Sarcopenia also puts you at a greater risk for damaging falls. An American Society for Bone and Mineral Research found that people with sarcopenia have a 2.3 higher risk of breaking a bone if they fall.

 

Your activity level determines how independent you are. While it may take a little longer to do some activities, a sign you are aging well is how physically independent you are. 

 

3. Grip Strength

 

Another sign of aging well is your grip strength. According to a study in Clinical Interventions in Aging, grip strength is an independent sign of aging that reflects a person’s:

 

• Overall Strength

• Upper Limb Function

• Bone Mineral Density

• Falls and Fractures

• Malnutrition

• Cognitive Impairment

• Depression

• Sleep Problems

• Diabetes

• Quality of Life

 

All of these health-related problems are signs you are not aging well. Good grip strength is a sign you are healthy and physically independent, signs of aging well.

 

4. Cognitive Ability

 

According to a study in Seminars in Hearing, your brain undergoes functional and structural changes as you age. These normal changes may lead to a decline in how fast a person processes information. Researchers have found that a healthy lifestyle reduces the risk for diseases that increase cognitive decline. Aging well lowers your risk for dementia and other cognitive issues.

 

5. Socialization

 

Humans are social creatures. A study in the Animal Science Journal showed that rats kept in isolation became more aggressive and had decreased cognitive function. Social scientists have found the same results in people who do not socialize with others. During lockdown for the COVID pandemic, four in ten people reported mental health issues. Before that, one in ten people reported mental health concerns. People who age well have a strong social connection to friends and family. 

 

6. Quality of Life

 

Regardless of how good or bad your physical and mental health are, your quality of life depends on your emotional health. The World Health Organization (WHO) defines actively aging well as the process of maximizing opportunities for health, participation, and security to enhance a person’s quality of life. Your mindset and outlook tell you if you feel you are aging well.

5 Habits Key To Maintaining A Healthy Weight

The Top Activities You Can Start Today

 

Trying to maintain a healthy weight can be challenging. With fast food restaurants readily available, busy schedules, and family, eating a solid, nutritional meal goes by the wayside. 

 

Alarmingly, the World Health Organization stated the following findings as of 2019:

• 37 percent of American have cardiovascular disease.

• 34 percent of U.S. adults have hypertension, a major risk factor for stroke and heart disease.

• 36 percent of Americans have prehypertension, higher than normal blood pressure.

 

So, what does one do to start getting back on track? Start from the beginning. The following activities are readily available to you to maintaining a healthy weight:

Put away the electronics

In today’s society, almost everyone has a cell phone or computer. With busy schedules, often we check our phones when we eat. Justifying our behavior by doing two things at once. However, we are being destructive to our health. 

The tasteofhome.com reported in a recent article, “Eating while watching an electronic like the television, can lead to overeating or undereating. The brain becomes distracted by the program, and you can lose track of your calorie intake.”

Instead, use your mealtime as a break, both physically and mentally. Allow your mind to catch up with all the information it has received. Find a park bench where you can breathe in the fresh air and digest your meal properly before returning to work. 

Start first thing in the morning

Breakfast is one of the most skipped meals among American adults. As life has progressively gotten faster every day, eating is often skipped to get on with the day. Yet, as children, we are taught to always eat our breakfast before we go to school. Coffee is great, but we need more.

If you are jump up and run kind of person, keep a loaf of bread or bagels besides your toaster with some soft butter or sugar free jam. While you are putting on your shoes, toast your bread, put your topping on, and head out. If you are looking for something heartier, make breakfast burritos. Include veggies and eggs for added protein. This is also a great activity to do with the children. Create an assembly line and make enough for the week. Now the kids can tell their friends they made their own breakfast. It is a win-win. 

Do not fall back to old habits on your days off

When we do have a chance to relax and sleep in, old habits tend to creep up. This is the best time to check your diet. Use this time to try new healthy recipes and incorporate it into your weekly meals. This is also a good time to pack snacks when on the go. 

Treat yourself to a well-balanced meal a few times a week. Salmon and asparagus are great on the BBQ. For indoor meals try using your crockpot. A hearty stew with lots of vegetables is always a welcome meal. 

Use smaller plates

When plating your food, put it on a salad plate as opposed to a dinner plate. This convinces the brain that there is more food on the smaller plate, causing you to think your full when finished. This is called the Delboeuf illusion. It is the illusion our brains tell our hunger levels. When the same amount of food on large and small plates, is presented to the consumer, the consumer inevitably chooses the smaller plate believing they are getting more food. 

Next time you are having a healthy dinner at home, use the smaller plate for your main course and the larger plate for salad or vegetables. When dining out, ask for a side plate for your meal. If you are still hungry later, you will have leftovers to reach for. 

Go after the rainbow

This idea works great on salads and for snacks. The Centers for Disease Control recommend, “…federal guidelines recommend that adults eat at least 1.5 to 2 cups per day of fruit and 2 to 3 cups per day of vegetables.”

When making your next salad, add some red peppers and mushrooms for added protein. When craving something sweet, make yourself a fruit bar. Add fresh sliced strawberries, blueberries, and bananas to a Greek yogurt. For added crunch add some low-fat granola. Each week try something new and begin enjoying eating fruits and vegetables again. 

 

In Conclusion 

 

Make sure you check in with your body when changing your diet. The idea is to change your habits, and way of thinking about food. Before long, you will enjoy the idea of cooking good food and eating healthier. As French Author Francois de La Rochefoucauld once quoted, “To eat is a necessity, but to eat intelligently is an art.”