By Deborah Jeanne Sergeant
Does retiring from work mean retirement from working out? It may seem that way for people whose fitness activities linked to their employment. Once they are no longer in a workaday routine, it’s easy to let fitness slide. For example, perhaps they took a morning run before leaving for work. Or maybe they walked with a group of coworkers on their lunch break. Perhaps the employer offered a fitness center, discount on a gym membership or their health insurance benefits included a gym membership reimbursement.
When fitness endeavors closely align with employment, it takes planning to stay fit as a retiree.
“Retirement is a blessing as you have more time to focus on yourself,” said Kerri Howell, online personal trainer and nutrition coach and owner of www.fitprmomlife.com, based in Rochester. “I fit fitness in at 5 a.m. View retirement as an opportunity. You can align your fitness with other scheduled things you’ll do.”
She offered eating as an example. Most people don’t forget to eat meals. So, if they plan to work out after breakfast and take a long walk after lunch, it is easy to build fitness into the day.
Workplace workouts often involve others. But retiring pares down the social circle. Establishing a new social circle around activity can help people meet those fitness goals.
“It’s a good time to engage with other adults, which will hold you accountable,” Howell said. “You’re less likely to say, ‘I won’t walk today’ if the neighbor is waiting outside with the dog.”
Joining a fitness group or class can also help keep retirees connected and accountable. Many fitness organizations offer lower rates for people 65-plus and provide regimens that can accommodate people with limitations from past injuries.
There is no reason a bum knee or painful shoulder should eliminate activity. Community-based walking clubs, hiking groups or other activity-based groups can help keep retirees moving.
Dave Pfaff, certified personal trainer at AMP Fitness in Penfield, recommends starting with short-term goals of 30 minutes of moderate activity three to five times per week and working up towards a more intense regimen.
“You have to make a plan and follow through with it,” he said. “Decide, ‘These are the days I’m going to work out’ and make a commitment to yourself. If it’s hard, find a trainer to make yourself accountable. I’ll teach you how to do it and why you do it.”
He encourages clients to use more resistance training, especially as they lose muscle as they age. Building more muscle reduces the risk of chronic health conditions and falls and improves the chances of being able to carry out activities of daily living well into old age.
Like Howell, he encourages retirees to join a club or take fitness-oriented lessons to stay accountable and consistent. Going it alone often results in engaging in activity that is not intense enough and offers minimal results. Going too intense can lead to quitting or, worse, injuries.
“I have a few clients who are retired,” he said. “One comes in three times a week and twice a week does Silver Sneakers. It depends on the person. You have to find out what works for you.”