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Exercise and Activity Plan for the Newly Retired

Retirement gives you ample of time for those activities that you used to avoid because of work.

One of them is taking good care of your body. There is nothing better than living a healthy and fit life free from any illness.

So, enjoy your post-retirement period, but at the same time, you should also maintain your body functions.

Medical Checkup

The very first step is to visit a clinic and get a body checkup if you have not it before.

Do you need to follow any restrictions while working out? It’s the primary question you need to ask from the doctor.

Also know about any of the diets you need to follow, especially if you have some kind of health trouble or disorder.

Apart from the answers, any of the doctors will agree that exercising is one of the best ways to reduce health risks and tackle conditions like arthritis and diabetes.

In case you are feeling difficulties while moving any of the body parts, then it’s a good time to consult a physiotherapist. Such a medical consultation will improve your condition.

Daily Routine For a Retired Person

If are anywhere between 50 to 65 years of age, then you can include the given exercises in your workout schedule.

  • Moderate aerobic exercises like walking, jogging, bike riding, or swimming for 30 minutes 5 days a week is great for all the senior citizens. Try the best recumbent exercise bike for seniors, if you want to enjoy a high- quality workout without leaving your residence. You can include running after some days of walking and light jogging. Avoid running at high speeds in the initial days.
  • Target your muscles twice or thrice a week using dumbbells, barbells, and resistance machines. Weight lifting strengthens your muscles, enhances bone density, and improves overall body functioning.
  • Warm-up and stretch before you start cardio or strength training. You can also include 10 to 15 minutes of Pilates performance.
  • Do not make a habit of sitting because being idle is one of the common triggers of health risks. Find new interests to stay active throughout the day. Getting early in the morning and taking a round of your neighborhood should be your daily motive. Lawn maintenance and gardening are some of the other ways to stay active.

Places Where You Enjoy a Workout

You have a range of commercial and community sites where you can enjoy a solid workout.

  • Gym and fitness clubs: Find a gym or health club nearby. Most of the local commercial establishments will offer you discounts. Community gyms and centers for senior citizens are also some of the great places to enjoy a workout.
  • Group exercises in the park: You can start the morning by spending some time with other members of your neighborhood and workout together with the help of a trainer. You can also contact a personal trainer to get a certain set of exercises designed especially for according to your physical strength.
  • Home gym: After getting ideas about the useful workout equipment, you can invest some time prepare a home gym. Include a mat for Pilates, some pair dumbbells, an exercise ball, and resistance bands. If you have some open space then you can also try a treadmill, stationary bike, elliptical trainer, or barbell bench to enjoy workout every day without leaving your residence.
  • Other siting for walking, running or cycling: Try to discover new walking or cycling tracks in your area. You might have not noticed these green areas or parks earlier, but now it’s time to find places that can give you natural and healthy tracks where you can enjoy at least 30 minutes of biking. Make sure that the place is safe. You can also use MapMyWalk to know what are the places where you can be with other groups and individuals with similar interests.

Create a Workout Regime

Try to form new habits in your retirement life. Prepare a schedule to include all the activities including morning walk, group exercises, and gym. Join a golf club if the game excites you.

Working out or walking with a group pushes you to complete everyday commitment and work as a motivation.

So, check Meetup.com to find other individuals who share interests like walking, swimming, biking, hiking, or trekking.

You might be surprised to see the number of available opportunities without spending anything.

Visit the gym when the footfall is low. Try to be available near the dumbbells during off-hours, so that you can work out without much wait.

While it depends upon the locality, but you should try the time slots after 10 AM or 2 PM, wherein you will only find people of your age group.

Recommended Workout Schedule

  • Monday: Start the work out with up to 20 minutes of walk or jog. Follow with 30 minutes of cycling or swimming and 10 minutes of flexibility training. And then you can utilize the rest of the time for weight lifting. Target different body muscles every day. Start the week by crushing your chest and triceps.
  • Tuesday: Walking, cycling, flexibility exercises, and strength training that should comprise back and biceps.
  • Wednesday: Aerobics including a treadmill or a stationary bicycle for elderly. Include some flexibility exercises and end the workout session with some weight lifting for shoulders.
  • Thursday: Focus more on the flexibility exercises. You can include aerobic dances and many other group exercises. Invest some time to train your lower body parts.
  • Friday: 30 minutes of aerobics and 10 minutes of flexibility exercises should be sufficient. You can mix some of the strength training.
  • Saturday: You can go for a hiking or biking trip with your family members or friends. Plan an outdoor activity wherein you can enjoy nature and fresh air.
  • Sunday: Take rest for the day, so that your muscles can recover. However, you can go for a morning walk just to keep the momentum in your favor.

Add some other activities to your life. For instance, go for an extended walk with your dog. Try to walk or use a bicycle to visit the grocery store, post office, or bank.

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