Do you want to know a secret?
A secret on how to live your best life in retirement? It’s easier than you think. So, before you make excuses about why you can’t, think about the benefits if you do:
- More life in your remaining years.
- A delay in the onset of aging.
- The ability to do more of what you want in retirement.
- An increase in quality years with your grandchildren.
- Increased self-worth, energy, and motivation.
- A more positive mindset and better sleep.
The secret, of course, is to invest some of your newfound time freedom in a quest to get in shape. For most of our working years, we were too busy. It was easy to make excuses.
Those excuses end now.
Today, a practical guide on how to get in shape for retirement. Whether you’ve been a couch potato for years or have always had a focus on staying fit, you’ll find something of value in today’s post. If there’s one thing I write that motivates you to action, I hope this is it. Far too many people are out of shape in our society today, and I hope this post spurs you to do something about it in your own life.
With more time in retirement, why not invest some of it in something that will give you real returns?
No more excuses. It's time to get in shape. Here's an easy guide, even if you've been a couch potato for years... Click To Tweet
How To Get In Shape For Retirement
I’m convinced that one of the best things you can do for a successful retirement is to get in shape, and I’m not alone. Check out the following quote from Tony Isola’s recent article: “Is The Obesity Epidemic The Biggest Threat To Your Retirement?”:
“There is NOTHING more important in your retirement than good health. All financial planning options fail if you’re chronically ill or have a premature death.”
It’s strange to think about how much time we spend focused on the financials as we’re preparing for retirement, but how little on getting in shape. Sure, having enough money is important, but how much fun is retirement if we’re not healthy enough to enjoy it? Both matter, so invest some of your time in something that will make a difference in your life.
Invest it to get yourself in shape.
Unfortunately, while maintaining your health is the most important factor in your retirement, we’re doing a terrible job as a society. Following is a chart from the same article that’s worth pondering:
40% of the U.S. population is obese. WOW! While you may be far from obese, how do you feel about where you’re at? Could you lose a few pounds? Are you starting to feel a few more aches and pains?
It doesn’t have to be this way.
This is one area in life where you’re in control. Make a decision that you’re finally going to address your fitness, then follow the simple steps outlined below to get in shape. I’ll start with some simple changes you can make in your life, then move into the more active fitness-related steps I’d recommend.
Invest your newfound time into something that will give you REAL returns for the rest of your life. It's time to get fit! Click To Tweet
Practical First Steps You Can Take To Get In Shape
Don’t automatically assume the only thing you can do to get in shape is to start working out. Yes, that matters (and we’ll get there), but let’s start with the basics. According to this article, two of the primary reasons for our current obesity crisis are too much salt and not enough water. According to this Mayo Clinic study, lack of sleep leads to an increase in abdominal fat. Finally, it’s well documented that stress makes you sick. So, if we just combine those factors, we get four simple steps you can take, followed by two more I’ll discuss next:
6 Simple Steps To Improve Your Health
- Get more sleep
- Eat less salt.
- Drink more water.
- Relax more, stress less.
- Read Younger Next Year.
- Start walking.
One of the most inspirational books I’ve ever read is Younger Next Year, and if you’re thinking (even a little bit) about trying to get in better shape, I STRONGLY encourage you to read this book. It changed my whole mindset on fitness, and I suspect it will do the same for you. Read my review on the book, then order yourself a copy and join the YNY Facebook group to get some encouragement from others who are doing the same.
In short, the book suggests staying active. Simple as that. Do moderate exercise (a brisk walk is sufficient) for 45 minutes a day, 6 days a week. You’ll have to read the book (and I hope you do) to really understand the impact that will make on your life. A recent study showed walking reduces your risk of dementia, and it’s something almost anyone can do as they start to get in shape.
Read the book, then start walking. The result?
The promise of a better life.
Tip To Make It Easier:
- Use your calendar to block out dedicated time for a walk.
- Invite a friend to join you and establish a routine. Meet every Mon, Wed, and Fri at a local park or hiking trail to walk a mile together. Then, increase it to two miles. Ideally, you’ll want to target 45 minutes at a brisk pace, which should equate to a three-mile walk. Strive for doing it 5-6 days/week.
- Take your dog for a daily walk. I walk our dogs 1.5 miles every morning and my wife and I walk them together for another 1 miler in the afternoons. We get in shape, and so do the dogs!
A quick disclaimer: it’s always recommended to check with your doctor before implementing an exercise program. For walking, use your personal judgment, but I do encourage you to get a physician’s opinion before you move on to the next level below.
Step #2: Strive To Achieve “Baseline Fitness”
For those who want to move to a bit higher level of fitness, I encourage you to “Accept The Challenge” of achieving the “Baseline Fitness” levels I’ve outlined below. I’ve developed these targets based on my personal experience, so feel free to view them as guidelines as you develop your own goals. Prefer an activity I haven’t listed? No problem, simply set a goal that will take a bit of work and get started.
Staying fit is one of the best investments you’ll make in your life, allowing you to do more of the things you enjoy at any time. Want to…
- Go for a hike?
- Learn how to play pickleball?
- Play with your grandchildren?
- Walk for miles around Paris?
You’ll find it easy to do almost anything once you’ve achieved these baseline levels. I’ve learned this lesson from personal experience, and I’m a strong proponent of taking steps to get in shape.
When I was 32 years old, I started running. I was a “desk jockey” at work, and noticed a few pounds starting to creep in due to my sedentary lifestyle. When I started, I couldn’t run a 1/2 mile, but I kept at it. I hit the treadmill in our office complex at lunch and slowly added some distance. Within 6 months, I ran my first 10k (6.2 miles). Having that race was my first fitness goal, and it kept me on track.
I ran consistently for the next 23 years. Running was the exercise that best suited my office lifestyle, allowing me to get an intense workout during my lunch breaks. When I retired, I reduced my running and focused on a wider variety of exercises. My typical week now includes 3 days of high-intensity spinning (45 minutes), followed by 30 minutes of active weight lifting (Cross-Fit type workouts), averaging ~800 calories per workout. I throw in a long swim or mountain bike ride once a week for variety. With this strong baseline fitness, it was relatively easy to ramp up my swimming for The Big Swim last month.
Baseline fitness goals (pick one or pick all for your challenge):
- Brisk Walk: 4 Miles in 1 Hour
- Hiking: 6 Miles in 3 hours (hilly terrain)
- Jogging: 3 Miles in 30 minutes
- Pushups: 15
- Situps: 20
- Swim: 1/2 mile in 30 minutes
- Spin: 30 minutes, high intensity
- Road Cycling: 30 miles in 2 hours
- Mountain Biking: 15 miles in 2 hours (hilly single track)
I plan on maintaining my baseline fitness via my 3x/week workout sessions well into my 70s, with annual challenges thrown in every year to push myself and ensure a consistent training regime.
I encourage you to do the same.
Tips To Make It Easier:
- Start a “fitness log” where you track your daily fitness activities or buy a FitBit to do it for you.
- Set a goal and develop an 8-week program to reach it.
- Add some structure, and try to do your fitness routine at the same time every day.
- Add variety to your routine, like my once/week swim in our local lake.
- Join a local hiking club or any other MeetUp Group of interest.
- Focus on both Cardio AND Weight training for maximum benefit as you age.
Step #3: Train For A “Challenge Event”
To really challenge yourself, train for a “Challenge Event.” There are thousands of events held every year, and I can assure you have an event somewhere nearby in a category that interests you. As you achieve the baseline fitness level, I encourage you to commit to an event and challenge yourself to accomplish a stretch goal.
Having a major event on the horizon is the best way I’ve found to keep training consistently. Knowing the date and duration of your “challenge event” will also force you to stretch yourself and follow a plan of increased intensity for weeks or months ahead of the event.
You’ll gain strength quickly, and it feels great.
View each milestone in your training as a miniature challenge. It multiplies that sense of achievement you get when you conquer a challenge and helps to keep you on track for the larger goal.
With every fitness challenge I’ve conquered, I’ve always looked back at the focus on consistent training as one of the biggest benefits. This was particularly true of the Cincinnati marathon I ran back in 2001, which took a consistent 5 months of training to achieve. On a smaller scale, my “Big Swim” was accomplished with just 2 weeks of intense training.
Find an event. Challenge yourself. Have fun.
Home Gym vs. Local Gym
In my working years, I ran 3-4 days/week during lunch. My various office locations typically included a small gym and locker room, perfect for a quick shower after an outdoor lunchtime run. I was too busy to justify joining a gym, and the “corporate gyms” were sufficient for my needs.
When I retired, I joined a gym for the first time in my life. I enjoyed participating in the various classes offered, and benefited greatly from the expertise of the fitness trainer teaching each class. I discovered my love of Spin class and found the addition of weight classes (Cross-Fit, Body Pump) a great compliment to my historical cardio focus. Include weights in your workouts, it’s even more important as you age. If you’re new to the fitness routine, I strongly encourage joining your local gym for a year and commit to taking as many classes as you can. You’ll learn a ton from your trainer, and they’ll slowly ramp you up as your fitness level improves.
After COVID, I decided to invest in a home gym. My wife and I decided to buy a NordicTrack Studio Bike 1000 (half the price of a Peloton at the time) and subscribed to the interactive iFit software ($40/month) that I’ve since fallen in love with. In addition to the wide variety of programs for Spin, the software also offers numerous weight training classes. My new routine is 30-50 minutes of spin, followed by a 30-minute high-intensity weight workout, which I do three times a week. We canceled our gym memberships and are actually saving money since the software allows multiple user profiles for one subscription fee (the gym was ~$60/month for the two of us).
Pros & Cons of Home Gym
The debate of a home gym vs. a public gym is similar to the decision between using a Certified Financial Professional vs. a DIY approach for your investments. Joining the local gym was one of my best decisions in early retirement and I learned a lot during my 3 years of regular attendance with a professional trainer. Every M-W-F I’d head out to the gym at 7:00 am for a Spin class followed by a cross-fit or body pump weight workout. The sense of community among the regular class members was fun, and we had a good time holding each other accountable and getting in shape together.
I loved it, until I didn’t.
The biggest issue I had was the forced structure required to attend those classes. As my retirement evolved, I found a desire to have less “forced structure” in my life. Why jump out of bed for a 7:00 am class at the gym if I didn’t have to? In addition, I’d learned enough to be confident in managing a DIY approach to my fitness, and knew I was committed to a regular workout routine.
The biggest benefits I’ve found of a home gym have been:
- Flexibility to work out at a time that suited my schedule.
- Workouts specifically targeted to my level of fitness (via iFit).
- Flexibility to mix in a variety of fitness activities (mountain biking, swimming, hiking)
Cost was a non-factor in my decision. There’s an upfront cost in setting up a home gym, but over time the lower monthly fee will provide a payback. For me, this decision shouldn’t be driven by financials. Rather, it’s a question of which structure best suits your preference.
Neither option makes sense if you’re not going to be committed to working out. If you’re just starting out, I’d encourage you to try a local gym for a year before making the longer-term decision to invest in a home gym. BTW, if you’d like to see another blogger’s home gym setup in a small 2-bedroom apartment, check out how Jim at Route To Retire set up his home gym here.
Conclusion
No more excuses.
Excuses are easy to make when it comes to getting in shape, but it’s time to get serious. Stop thinking about it and do something. Now. Open your calendar and book an appointment for a 30-minute walk within the next two days. Enter a second appointment two days later, and a third two days beyond that. You’ll be on your way to establishing a new routine, and you’ll wonder why you waited so long to get started. Your future self will thank you.
Consider this your kick in the pants.
Take that first step.
You won’t regret it.
Your Turn: Do you have a structured approach to staying fit? What is it, and what benefits have you seen? If you’ve been making excuses, was this article helpful in encouraging you to get started? If so, what’s your goal?
Fritz: Covid times saw my husband and I looking to add stress reducing activities into our lives. We started Walking daily (through a local historical cemetery-how’s that for morbid?). It improved our fitness levels, reduced our stress and was great for our relationship!
I’ve got 9 months before the starting line! Husband has already punched his ticket and we are 100% on board with embracing fitness into our lives.
A retired colleague I haven’t seen in a while looks absolutely amazing—rested and fit—what’s your secret I asked her, swim every day, swim every day!!!
Thanks for another inspiring post. Karen
Karen, congrats on including a focus on fitness as part of your retirement prep, it’ll make your life even better on the other side of The Starting Line. 9 months will fly, thanks for making me a small part of your planning. And, for the record, nothing strange about walking in a cemetery, I’ve always enjoyed jogging through them, too.
As a former obese guy you know this topic is near and dear to my heart Fritz, and I write about health and fitness a lot. To clarify, the US obesity rate is about 41.9% (and 44.8% for middle aged adults 40-59) according to the CDC, and rising. Additionally, over 73% of Americans are overweight. On top of that, the CDC estimates that about 75% of healthcare costs are due to lifestyle related diseases, mainly caused by obesity.
I have tremendous empathy for everyone fighting weight issues because life is set up in every aspect to make us fat and make us unhealthy. From highly processed foods that are purposely engineered to be addictive, to glyphosate in our foods, to sedentary jobs and lifestyles, everything around us is either unhealthy or designed to allow us to stay inside and not move. Staying fit and healthy in 2022 demands a vigilant push back against virtually everything modern society pushes on us. It’s hard.
After being obese all through life and into my early 30’s, I now weight 75 pounds less than I did when I was 25 and am faster and stronger – and I’m over 50. It can be done. But it takes hard work and discipline. And having a full time job makes it that much harder. That’s why FIRE is extra important to me, it allows me to focus on my health – what’s more important than that?
Dave, I thought you’d enjoy this one. Thanks for the great addition to the discussion, and for being a great example of the benefits from getting into shape. 75 pounds is amazing, and I enjoy reading your many posts focused on the topic of fitness.
Excellent post Fritz. Tracking your workouts in an Atomic Habits way is a great way to maintain momentum. Besides tracking strength training on a monthly spreadsheet, I log in my daily step count with the goal to be at an average of 8500 steps at the end of each month.
“What gets measured, gets done,” right? Like you, I’ve always found it beneficial to track my progress toward goals. Atomic Habits was spot on with this one. Thanks for stopping by!
Thanks for this post Fritz, it makes me want to get back in shape. When I was working, a coworker and I went to the gym 3-4 times a week on our lunch hour. We pushed each other and kept each other motivated to stay in shape and watch our weight. After I retired 2 years ago it was not as convenient to stop what I was doing and go to the gym at noon so I pretty much quit going. Not good! Now I’ve started going by myself in the morning and getting some tone back. I’m looking forward to November when my wife will retire after 44 years as an RN, so I can get her to go with me and we can start walking together. As always, great post. Stay healthy everyone!
“…it makes me want to get back in shape.”
Music to my ears, Dale.
I am working on it. My husband and I started swimming 3 days a week this summer and I had forgotten how much I loved the water (I was a lifeguard back in High School). I am surprised how quickly swimming came back to me and because we do it before his 7AM work start time, it gets us up and going. I walk on alternate days and have really enjoyed that. Another thing I did though my health insurance was get an Apple Watch that I am earning back monthly. Each month I have to earn 11,000 points to pay $11 towards the cost (or they bill me for it). I could pay for it but what is the fun in that? It’s a challenge to see if I can “Earn” it though exercise for free and it’s working. Any day I think of skipping exercise, I consider the cost of missing those points towards my 11,000 points goal. It’s keeping me motivated. And those external forces are HUGE (the need to get moving to keep my husband on schedule and the points towards the cost of my Apple Watch). I am already seeing benefits in my sleep and moving better. Great post and a reminder to us that we work so hard to save for Retirement, it’s important to be in shape so you can enjoy it when you get there!
Isn’t it funny how those small incentives can make all the difference in the world? Whatever works! Fun to hear that I’m not the only one who rediscovered a love for water in my later years. Good for you for hitting the water 3 days a week. You’ll have to join “The Big Swim” across Lake Blue Ridge next summer!
Yeah, I was thinking I needed to find a goal for my swimming. Another fun one I heard about is the swim from Alcatraz out in San Fransisco. Kara and Nate (travel YouTubers) have a video on it. I think I will need to find something to keep me challenged in the area of swimming!
I had a friend invite me to the Alcatraz swim a few years ago. Since I didn’t have a wetsuit at the time, I decided not to plan a big trip around it. Now that I have a wetsuit, I have to admit it intrigues me. Maybe I’ll see you there!
Here’s to swimming! I redid my food three years ago and almost immediately lost 25 lbs, they simply melted off. Next I ventured to a local, private pool where my body remembered the joy of swimming and I lost another 10 lbs. The outdoor pool closes tomorrow night and I’ll be back to a once a week indoor pool, a morning walk five times a week, 30 minutes of either yoga or upper body weights six times a week at 6:00 pm. It’s a signal that after the workout, evening begins 🙂 Just returned from a three day hiking/camping trip! Retirement for me as meant time for me and all that extra time is well spent on physical activity.
Dang, you’re CRUSHING it! You need to throw some lake swims into the mix. After enjoying open water swimming, I don’t know if I’ll ever be able to swim in a pool again. Congrats on your success in getting into shape, you’re a model of how it’s done!
I retired in 2020, a few months into the pandemic. For 30 years I started each day, M-F, at the corporate gym, mainly to get in early and avoid rush hour traffic. I also hiked on weekends and a regular at our local folk and square dancing group, because I enjoyed both. I was a very fit 62 without trying, because it was built into my routine and I did activities I enjoyed. Since retirement I’ve really declined but have maintained the habit of a long daily walks, which are a joy for me. I have avoided gyms and dancing stopped and I feel the physical and mental difference. Thanks for your encouragement, Fritz. I do now have plenty of time and will get out my bands and see if I can strength train my way back on my own. Dancing? Maybe next year when it starts back in full. The last couple of years have been challenging.
“Thanks for your encouragement, Fritz.”
It sounds like it was well timed for you. Time to break those bands out, and maybe join the gym. Gotta be ready when that dancing starts back in full! The last couple years are now behind you, its time to look ahead…
Love this. I’m a recently converted fitness junkie. Before COVID, I would sporadically ride our elliptical or take a walk, and I was doing Pilates sessions at a local studio. But time was always an issue and my biggest excuse, both as to exercise and eating right.
Well, then March 2020 happened, and I was home all the time, and I thought “No more excuses.” By April 1, I was on the elliptical everyday except once or twice a week I’d take a long walk for variety. By summer, I’d added in core and strength work (online classes). At the end of that year, my husband’s work started offering an annual wellness benefit, and he said “Let’s use it to get a Peloton.” I’d never done spinning in my life, but our bike arrived in February 2021, and I LOVE IT. I’m now over 1500 Peloton workouts (cycling, strength, stretching) and hit my 600th ride last week. We’re about to preorder the new Peloton rower, too. Once our Pilates studio reopened, I went back and still go in for a private session once a week.
I also got my diet under control and have lost 55 pounds since 2020 and am now in a healthy weight range. I’m going to talk to my doctor soon about getting off the blood pressure meds I started in 2018 because I was overweight and my job was stressful. Best of all, we just got back from an active three-week European vacation, and I did everything easily—miles of walking, tons of stairs, climbing, cobblestones!
Dana, thanks for sharing a powerful testimony on the power of getting into shape. 55 pounds is amazing, not to mention 1500 Peloton workouts since Feb 2021! Best of all was your mention of your European vacation and how much more enjoyable it was since you’re in shape. EXACTLY the point of my article, thanks for making it crystal clear with your personal example.
Great post Fritz! Its definitely “no brainer” for you physically for sure. But the improved mindset you listed in the beginning points, is a added, sometimes overlooked bonus. It always seems to reset me mentally.
In todays world, there are more tools, groups, interactive sites than I can list to get folks started and keep them motivated. Some need that motivation, others don’t. Both are fine. I always found I was happiest when I was moving. Keep moving folks!
Jimmy, thanks for reiterating the postive impact on mindset. That’s definitely one of the biggest benefits I’ve found. A “no brainer,” indeed.
Great post Fritz, I couldn’t agree more. If you don’t get in shape your retirement isn’t going to be what you are hoping for, it’s really that simple. My wife and I bike, hike, kayak, and walk (mostly with our dogs) either daily or weekly. We have gotten in so much better shape since we have retired it has been amazing. Of course we have been able to do all of this because we have so much more free time in retirement, and we are determined not to waste a moment of it. Keep writing, enjoy the journey, and God bless.
You and I are, indeed, walking parallel paths. I should have mentioned kayaking in the post, as well. We love “our” Toccoa River and the two kayaks we bought for retirement. Not too strenous going down the river, but still a great way to get outside and enjoy the mountain life.
I’m training for an Ironman at age 68 does that count as an epic challenge? Great article with an important message Fritz!
I thought of you when I added that “challenge” section, Mike. Sorry about your recent spill on the bike, hope you’re able to “get back up on the bike.” You’re attempt is a real inspiration, Mike. Ultimately, it doesn’t matter what happens at the actual event, just think of the impact the training has had for your over the past ~6 months. You’re my hero. 😉
Very important post ! My opinion is fitness is mandatory, not optional and has been that way for years ! Have run in the past but the last couple of years average 20,000 steps a day – usually more. I have a garage gym with adjustable dumbbells and a half rack for bench presses etc and use bands as well. My wife and both work and commute 30 minutes one way so this means getting out of the door around 4 every morning for the walks ! I also walk most days at work during lunch for an hour – the workouts are on nights and weekends- average of four a week. Still play Pickleball at least once a week. Might sound like a lot – doesn’t leave much time for TV but we feel great and have alot of energy, etc. I appreciate you stressing the importance of fitness and aging well ! You’re an inspiration and one of my big whys is to enjoy our retirement one day and we feel like we are making big deposits daily in our Fitness Fund !
20,000 Steps! Man, you just humbled me, I thought I was doing well getting an average of 15k. Time to “step it up” (just don’t expect me to hit it at 4 am, you’re clearly much more motivated than me)…
Also, I love that concept of a “Fitness Fund,” thanks for adding to the discussion.
Great article, but everyone must take it easy on exercise at times. My husband is on the disabled list with a pulled calf muscle (even after stretching). Thus happened during a pickleball game. I am doing a variety of fitness activities on a daily basis, including walking, yoga, weights and pickleball. However, I am nursing a strained lower back. Everyone take care!
Good point about taking it easy and ramping it up slowly, Joanne. I’ve found it frustrating how much longer it takes for those pulled muscles to heal as we age…
You are right on in this post. I am 72 and have always exercised. There is a huge difference in people my age who exercise regularly and those who don’t. A lot of my friends can’t do much of anything except sit and read or watch TV. It seems as if there bodies have just “tightened up” and they can’t move or even walk , let alone do chores around the house. It’s sad really. I swim 2-3 days a week, lift weights 2-3 days a week, and walk a couple times a week. I also do a lot of work around my home (grass cutting, gardening, etc). I think one other thing that helps me a lot is I have full body massages regularly. It feels good and I think it helps keep my muscles loose and supple. I enjoy all your posts, wish you would do them more often, but I understand you have a life to live also!
“There is a huge difference in people my age who exercise regularly and those who don’t.”
Excellent point, Tom. My wife and I have made that comment many times, I should have included it in the post. Thanks to you for making it better than I ever could have, especially given your experience at age 72. Proof is in the pudding. I have a friend who also gets massages regularly from a PT, he swears by them. Something I may have to try to add to my mix. Thanks for stopping by (and, sorry I don’t write more often – wink).
Great post Fritz, and you’re so right, about being fit in retirement. I am not retired yet, maybe 4 years or so. In the meantime I swim 3-4 times a week, (In fact I’m going to train for that 3 mile swim with you next summer 😉
I think about a 93 year old man (Jack) I met a few years back who walks 5 miles every single day. First of all, he looks like he’s in his 70’s, He is the most joyful man I’ve ever met, and doesn’t take any medication. He claims it’s his walks and his diet which has helped live so long.
It is my goal to be just like Jack… But I’ll mix a little swimming in with my walks 😉
Looking forward to seeing you at “The Big Swim”, Jim! We should all strive to be like Jack. I’ve known several “older” folks who are like him, and they definitely keep you motivated to focus on fitness. It pays huge benefits (and that’s why I wrote this post. I hope it encourages at least a few readers to get on the fitness wagon).
I am walking, cycling, and lifting weights in retirement. I recommend Starting Strength for those interested in weightlifting. You will learn the basic lifts and how to do them safely. I have adapted my routine to fit my lifestyle…I don’t shoot for PRs anymore. Great article! Don’t retire to the couch!!!
Thanks for the recommendation on Starting Strength, Dom. I wasn’t familiar with it, but will check it out. Strength training is one of the least promoted, but most important, parts of fitness training as we age.
Timely post. My wife and I always have done some type of fitness, gym, tennis, basketball, pickleball, hiking, etc. Always trying to be active. We both belonged to a gym when the pandemic hit. When the gyms closed, we bought some home gym stuff and watched youtube videos of workout classes. We canceled our gym membership when things started opening up again. Over time though, I noticed I was working out at home less and less. My wife has the drive to workout from home and I did not. I found a local small gym recently that I like and joined up.
This is a case of recognizing your limitations. I eventually realized that I needed to go to a gym to workout. My wife on the other hand, loves working out at home.
“I eventually realized that I needed to go to a gym to workout. My wife on the other hand, loves working out at home.”
The important thing is that you recognized it wasn’t happening at home and made the move back to the gym. Thanks for confirming my point about the most important element between “home” vs. “gym” is which route will work best for you. I wasn’t sure I’d be able to stick with it at home, but it’s been working well for me. Always open to going back to the gym, if that day comes…
Great article, and very important!
Last year, being recently retired and at the age of 60, I decided to work my way up to running a 5K in our local Turkey Trot on Thanksgiving morning. I had not been very physically active for 40 years. I started with very short runs and gradually worked my way up to 5K, initially very slowly, and gradually getting just slightly less slow. I did manage to complete the 5K last Thanksgiving, coming in about in the middle of the pack of 3000 runners. I now run 5K several times a week and have joined a couple of local running clubs so sometimes run with other people and have made some running friends. I may be the oldest person in either club, but there are some members just a bit younger. In one of the clubs, we have encouraged slower runners to join, so we have a group of us “turtles” (including me) who run at a pace that is closer to jogging than running.
A lot of time for my wife and me in retirement has been looking after her father who is 83 years old and in poor health. A big motivation for me to continue running is to do what I can to be in better shape when I am that age. You are spot on with your premise, Fritz. Fitness is more important than finances in retirement. Case in point, my father-in-law has some new medical issue every few months which inevitably ends up costing thousands of dollars out-of-pocket. Fitness is one of the best things to do for financial health!
Daryl, training for a Turkey Trot is a great way to motivate yourself to get in shape. I followed a similar track, though my goal was a 10k. Like you, once I had success is completing my first race, I was hooked. And, like you, I’m also motivated by seeing the decline in older folks who haven’t prioritized their health. Important stuff.
Great post Fritz, couldn’t agree more. I read an article some time ago about the benefits of cold showers, exercise, and sunshine, and ever since I have been starting my day with a cold shower followed by stretching exercises in the great outdoors. I did this because I always felt ‘sluggish’ in the mornings.
Results so far: definitely feel more awake after the cold shower and more vibrant. Taking on 20 minutes of stretching in the morning sun whilst listening to music also gives me a more positive start to the day.
“I have been starting my day with a cold shower…”
You’re bolder than me. I tried cold showers after I read something similar, but it just wasn’t my thing (man, I LOVE soaking under a HOT shower…). Glad you found a routine that works for you, that’s what matters!
Another great one Fritz. Second the notion that good health is the most important thing you can spend time on in retirement. Know your numbers (Blood pressure, pulse, cholesterol, BMI, etc.). This has been one of the biggest changes for me. With the now affluence of time, their are no more excuses. Fortunately my better half is a gym rat, and great influence. I’m still not where I want to be, but have found a masters swim class based on your advice and Accept the Challenge article, and am reading the Total Immersion book (also your advice). So thanks again for great content!
Glad to hear you found a masters class! So someone actually applies things based on my suggestions? Gulp! 😉
If anyone out there needs a little inspiration, check out Jack Lalanne. He is the godfather of fitness and his positive attitude and humor is contagious. He said he couldn’t die because it would ruin his fitness image. He lived to age 96 and his wife who followed his program is still alive in her 90s.
Jack was a man ahead of his time, and a true fitness model for many in the “Silent Generation.” Thanks for bringing him into the discussion, I agree he was a great source of inspiration for many.
Great article. To go along with the recommendation to see the physician first before starting a new exercise regimen, I would also suggest having any reoccurring soreness or other aches investigated by a physical therapist or a physiatrist. My story, through my adult life I had reoccurring low back pain, though nothing terrible. After retirement, I was going to the gym quite often. One day after the gym I suffered acute low back pain. Sixteen months later, I still have to be extremely careful not to aggravate it. No end in sight.,Would seeing a PT before the more intense workout help? Not sure, but it might have. Physical Therapy after has helped but pain is still an issue. Listen to your body!
Thanks for the shout-out, my friend! You and I are on the same page with staying in shape into retirement. I climbed a volcano and then you aim to outdo me with a 3-mile swim. Maybe we should collaborate and do one big challenge together… Appalachian Trail, anyone? 😉
Of course, that means we’ll both have to keep our workouts going in the meantime so we’d be able to make it happen!
As much as I’ve dreamt of hiking the AT, I just can’t imagine taking the 5 months that it would take to truly “disconnect” from the rest of my life. I’ve been doing some section hiking on the AT, but afraid that’s one dream that’s beyond my desire of conquering at this stage. Maybe we could hike up a volcano, then across a cold lake? Crater Lake comes to mind…
Great article. Find something you love. I’ve always liked bike riding and in May my husband and I bought ourselves each an e-bike. Theoretically it was to rehab his total knee replacement and I wasn’t going to get one. Ride one once and you’ll be a believer! I’ve ridden over 2000 miles since the first week of May and my husband has over 1200. Fitness is fun when you find something you love. And in spite of that I’ve realized how easy it is to revert to couch potato.
Viv, gotta admit I’ve been eyeing the e-bike scene. It sure would make climbing those mountain bike trails in my section of the Appalachian Mountains a more enjoyable experience. I’ve heard the “ride one and you’ll be a believer” line many times, may have to give it a go to extend my MTB years into my 70’s. For now, I still pedal up those monsterously long hills…
Couldn’t agree more, my friend. Without good health, your retirement gets complicated fast–and not in a good way. You provided a fantastic blueprint, not just for health in retirement, but for health at any age. Bravo.
Mr. G, you’re still my idol in the pull-up category. We all have our strengths, and that’s one that you should be rightfully proud of. That, and welding a buffalo from scrap metal!
Hi, I’m new to your blog and really enjoying it so far. This is a particularly impactful post.
One of the benefits of stepping back from full time employment has been having the time to explore personal fitness. In my late forties I realized a needed to try something since I was really getting overweight. A couple years into this, I’m much more fit and realize that I’m on a much healthier trajectory.
For me, I think developing a growth mindset around personal fitness has been key. I’ve learned to give my self permission to explore different approaches, read different books, listen to podcasts, and see what works for me. I don’t think there is a “Perfect” plan out there, just one that works for you. The point is to just start and to try.
Also, learning about the importance of good nutrition has been hugely helpful. You can’t out exercise a bad diet–I never really new that before. I mistakenly thought you had to have good genes and live in a gym to be fit. Not so.
Finally, adopting an identity of a fit person has been helpful. This is a work in progress. But throughout the day, I try to ask myself “What would a fit person do in this situation.” Sometimes I even put the chips back in the cabinet 🙂
Resources that I’ve found helpful on my journey so far:
Noom: Great for learning about nutrition and developing a good mindset around food. I clicked through the lessons on my phone with my morning coffee and learned a ton. I like tracking so doing so w/ my calories became a fun game. A six month subscription was just right for me.
Atomic Habits: Super helpful book on how to build good habits.
FitFather Project: Youtube site with lots of free content on exercise for middle age plus people w/ an optional paid program you can do at home or gym.
I hope others might find this helpful. Good luck to all wherever you find yourself on your fitness journey.
“I don’t think there is a “Perfect” plan out there, just one that works for you. The point is to just start and to try.”
A great line from a new reader. And, he follows it up with a great list of resources. Pleased to have you on The Retirement Manifesto team, Tim, thanks for adding value to the discussion.
Fritz~ Another GREAT article!! I ran for 40 years after my college days (Hillsdale College). I did all the challenging runs, including 4 marathons. 5 years ago I had my hip replaced and walking is my new daily routine. My struggle is taking days off!!! I go 4 miles every morning and do 2 miles in the afternoon (my cookie walk). I record and log ALL my walks. I gave up table salt, limit red meat, put a premium on sleep and drink water. I just retired from public school teaching last year and you’ve made my transition, so much easier with your advice. A big THANK YOU!!!!!!
Marc, I find it interesting that one of the Hillsdale College sports heroes of my youth is now thanking ME. I’m honored that you follow my blog and I’m pleased my words have been helpful on your journey. Go Chargers!
Do you have tips for food? Right now meal planning and healthy cooking is our biggest obstacle.
A 3 day hiking/camping trip sounds awesome!
RK, I’ve never focused much on the nutrition side, I’m afraid. Definitely an area that’s outside my expertise, tho I did notice Tim (two comments above) left a recommendation for Noom. I’ve seen their ads, but haven’t tried it. May be worth investigating…
Wife and I picked up Jiu-Jitsu in our 50s for two years prior to COVID, following in the steps of Anthony Bourdain. Great strength and cardio workout all in one. Plus, since it is known as gorilla chess, there is a huge mental component as well.
The social network and camaraderie of the dojos is amazing. There is a high level of trust when you roll at about 80% with someone. Everyone tends to temper their levels to belt, age, and weight levels….so everyone learns and gets a great workout.
Plus, your learning self defense.
I’m lucky that we both love to roll!!
Chris is one guy I don’t ever want to tangle with in a dark alley.
Just sayin’…
Another great article, Fritz! Thanks for all of your insightful articles. I just finished reading Younger Next Year and it is a great book. Truly eye opening! I semi-retired about 2 1/2 years ago (at 58) and am reasonably fit, but that book really convinced me to up my game. I’m now trying to do some aerobic exercise (mostly walking) for 30-60 min 5-6 days/week, some weight lifting a couple of times a week, plus some tennis most weeks. I’ve only been trying to follow the book’s recommendations for a week or two so I don’t really have any noticeable results yet, but I am hoping to stay relatively young and healthy into my 80s.
Again, thanks for your many contributions to good retirement for so many of us.
Thanks a lot Fritz for this post! This makes me reason on what I am doing in terms of staying fit.
Many things but not in a structuted or disciplined way, and I have to set a routine as you suggest.
Actually, I am fond of nordic walking, pilates and lately I have started yoga sessions. But there is a but. Even though I am fully convinced that excercising on a regular basis is one of the biggest investments we can do for ourselves, sometimes I find lots of excuses (bad weather, other commitments, etc.) .
So, from now on, I will be more determined and focused!
As to home gym vs. local gym, I prefer going to the gym for a number of reasons : I like socializing after the class, I am happy to be corrected if I make a wrong movement or a wrong pose (in case of yoga). Having said that at home I have a tapis roulant (treadmill?) which saved me during two long lockdowns during the outburst of Covid19 and some handlebars (sorry if I make some mistakes).
Thanks again !
Michaela
PS. I will read Younger Next Year, it must be really inspirational
The baseline fitness goal for “pushups” and “sit-ups” seemed a bit low!
For those who hate physical challenges…
Once you have met your physical goal for the day…
Reward yourself with any activities that you enjoy and passionate about…
Regardless of others perceptions’ of your choice of activity!
Forgot to share the workout routine I used when gym is not available or not possible because of the new
reality (Covid-19).
Two hours (max) full body and mind workout at anytime and in everywhere
BODY
Beginner Intermediate Advance
50 Body Squat 100 Body Squat 200 Body Squat
50 Pushups 100 Pushups 200 Pushups
25 Pullups 50 Pullups 100 Pullups
MIND
Beginner Intermediate Advance
2 miles walk (60 minutes) 2 miles jog (30 minutes) 2 miles run (15 minutes)
A year ago my wife was diagnosed with breast cancer. It’s been a challenging year for sure, and on top of that I was diagnosed with Type 2 Diabetes in April. It was life’s gentle kick out of the nest of “I will get around to getting healthy next….” I had lots of inflammation in ankles, knees, and back, which had forced me to give up pickleball. I started on the medication, but I determined that diabetes would not be a part of this next chapter of life. I have lost 70 pounds, inflammation is gone, and I am playing pickleball every day and back to getting 14,000 steps a day. Sugar is not a good traveling companion for me, and I can’t believe how great I feel. It was the wake up call I needed to finally get my act together. Great topic and one that can be fixed for many people. Start today and cultivate hope that your older years can be filled with much activity and energy. Also, reducing carbs (nutrition) may help in addressing dementia, which also is worth our attention.