The Complete Guide to Getting Fit & Healthy in Retirement

Author

Liana
October 16, 2024

Retirement is your time to prioritize the things that matter most—your well-being, passions, and the activities that bring you joy. Staying fit and healthy is more than just avoiding illness; it’s about waking up energized, feeling strong, and enjoying the freedom to live life on your terms.

The good news? Research shows that regular exercise reduces the risk of chronic conditions such as heart disease, diabetes, and cognitive decline [1] [2]. This guide offers everything you need to stay physically active, from goal setting to building a routine you’ll love.

And to help you stay on track, there’s a handy printable exercise guide at the end.

Goal Setting: Your Centenarian Decathlon

“If you fail to plan, you are planning to fail!” - Benjamin Franklin.

Inspired by Dr. Peter Attia’s book Outlive (highly recommend), the Centenarian Decathlon helps you set meaningful goals by listing real-life tasks you want to be able to do, even in your 80s and 90s. Rather than focusing on abstract fitness targets, this method ensures your training aligns with what matters most to your lifestyle and long-term independence.

Examples of a Centenarian Decathlon:

  1. Walk an hour along the coast on a moderately hilly trail

  2. Get up off the floor using one arm

  3. Carry the groceries home from the shops

  4. Pick up my 4 year old grandchild

  5. Climb five flights of stairs without stopping

  6. Clean the house without assistance

  7. Lift a suitcase into an overhead compartment

  8. Carry the full laundry basket upstairs

  9. Wheel the bins up and down a steep driveway

  10. Keep on top of the gardening

Reverse Engineering Your Goals:

Strength naturally declines by (approx.) 15% every decade after 40. To stay on track, it helps to work backward: If you want to lift a 16kg grandchild when you’re 85, you’ll need to comfortably lift:

  • 75 years old: 18.2kg

  • 65 years old: 21.3kg

  • 55 years old: 25kg

Now, take a few minutes to map out your own Centenarian Decathlon. With these tasks in mind, you’ll know exactly why you’re exercising—and how the habits you build today will directly impact your future quality of life.

Your Fitness Routine: What to Include

This section breaks down the three key pillars of a well-rounded fitness routine: aerobic exercise, strength training, and flexibility. Each area plays a unique role in keeping you strong, independent, and ready to take on new adventures.

1. Aerobic Exercise: 2.5–5 Hours per Week

Aerobic exercise is essential for cardiovascular health and metabolic function, reducing the risk of heart disease, hypertension, type 2 diabetes, and cognitive decline [1] [2]. One of the most effective forms for retirees is Zone 2 cardio—low to moderate intensity exercise that feels easy but gets your heart working. This type of cardio improves fat metabolism and endurance, making daily activities feel easier over time. Read more about Zone 2 here.

Recommended Activities:

  • Walking or light jogging

  • Swimming

  • Cycling

  • Dancing or low-impact aerobics

Why it Matters:
According to the American Heart Association, 150 minutes of moderate aerobic exercise per week lowers the risk of heart disease by up to 35% [1] . Regular cardio also keeps your circulatory system in top shape, ensuring better blood flow to the brain and lowering the chance of Alzheimer’s [2].

2. Strength Training: 2 Sessions per Week

Think of strength training as saving for retirement—by building muscle now, you create a “reserve” that will keep you healthy and independent in the future. Strength training reduces insulin resistance, preserves metabolic health, and protects against type 2 diabetes [3]. Since muscle mass naturally declines by 8–17% per decade, lifting weights or using resistance bands becomes crucial as you age.

Recommended Exercises:

  • Bodyweight exercises (squats, push-ups, dips, crunches, planks)

  • Resistance band training

  • Light dumbbell workouts

Pro Tip:
Focus on compound movements like squats or push-ups, which engage multiple muscle groups at once, making your workouts more effective and time-efficient.

Try our 20-minute at-home strength workout using the printable guide below.

3. Flexibility & Balance: 2–3 Sessions per Week

Feeling agile, flexible, and stable makes a huge difference in your quality of life. Flexibility exercises improve joint health, while balance training helps you move with confidence—so you can bend, stretch, and reach without restriction. It also reduces stiffness and makes tasks like cleaning or getting up off the floor much easier.

Recommended Activities:

  • Gentle yoga or Pilates

  • Tai Chi or dedicated balance exercises

  • Stretching routines you can do daily

Why It Matters:
Research shows that activities like yoga and Tai Chi not only improve joint mobility but also enhance mental well-being and posture [4] [5]. These low-impact practices are perfect for staying agile, relaxed, and mentally sharp.

Closing Thoughts: Build a Life You Love

A fulfilling retirement is about more than avoiding illness—it’s about building strength, energy, and resilience so you can enjoy life to the fullest. With a well-rounded fitness routine, you’ll be ready to take on new adventures, tackle your decathlon goals, and stay active for decades to come.

The key is consistency: Move your body every day, try new activities, and celebrate the progress you make. Here’s to your happiest, healthiest retirement yet!

Printable Exercise Guide:

New Wave_Exercise Guide.pdf403.40 KB • PDF File

References

Disclaimer:
The information in this guide is intended for general knowledge and inspiration. Always consult with your doctor or a qualified healthcare professional before starting any new exercise program, especially if you have any existing medical conditions, injuries, or concerns. Everyone’s body and fitness levels are different—your healthcare provider can help tailor advice to suit your personal needs and ensure you stay safe and healthy on your journey.

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