You’re retired, or you will be soon. Congratulations!
But did you know retirement could kill you?
We’re just kidding. Well, not entirely.
Studies have found a connection between retirement and an early demise: a study of 5,422 Americans found those who’d retired were 40% more likely to have a heart attack or stroke over 10 years than people of the same age who hadn’t retired.
And a study of 16,000 retirees in Greece found retirees had a 51% higher mortality rate than people who stayed on the job.
Does that mean you shouldn’t retire, or if you have, you should get back to work?
Not at all.
Those were studies of large groups of people. But everyone is different.
It turns out your mental and emotional attitude toward retirement, combined with your retirement lifestyle, is what matters the most.
Here are seven great ways to keep retirement from killing you, and instead make it your new best friend.
1. Go in With a Positive Attitude
Your mindset as you enter retirement, more than anything else, will determine how your retirement will go.
As Shakespeare famously wrote, “There is nothing either good or bad, but thinking makes it so.”
Research finds attitudes toward retirement have a strong connection with well-being after retirement.
Retirement is the start of a brand-new way of living – a life in which your time is yours and your daily schedule is under your control.
Yes, retirement can be stressful. But not all stresses are bad. After all, having a child, gaining a financial windfall, or reconciling with your spouse are all stressful, but they’re all good things. So is retirement.
Retirement is both an end and a beginning. An end to your previous working life but also the beginning of a fresh, new lifestyle. Those who focus on retirement just as an “end” tend to have more negative feelings.
So focus on what you have to look forward to.
People who have retired overwhelmingly view retirement favorably, according to the 2023 Transamerica retirement survey; 84% of retirees have one or more positive word associations with retirement. “Freedom” is the word most retirees associate with retirement; other words are “enjoyment” and “stress-free.”
Research finds a strong link between a positive mental outlook and better health, including lower blood pressure and heart disease risk, improved blood sugar levels, and longevity.
So, entering retirement with an upbeat frame of mind – which is entirely appropriate – can help you have a healthier retirement.
2. Be a Purposeful Retiree
You may think of retirement as a time to lounge around, sleep, and basically do nothing all day. And that works great for many people … at least for a while.
Most retirees, however, eventually find they need something to fill their days.
Many people gained their purpose and identity from their work. Your occupation may have made you feel needed, productive, and useful. (And even if it didn’t, at least it gave you something to do.)
Having a purpose in life is associated with lower risk of chronic health conditions and early death.
Without enjoyable and meaningful activities, many retirees become bored and depressed. Some self-medicate to relieve the tension. Alcohol abuse is a common problem in retirement; one-third of older adults who are alcoholics became that way following retirement.
But that won’t happen to you. As a retiree, you have many options. Volunteerism, hobbies, taking classes, doing projects around the house … your time is yours, and it’s up to you how to fill it.
Here are just a few ideas:
- You can revive an old hobby or start a new one. Playing a musical instrument, dancing, and learning a foreign language are popular choices.
- Many older adults enroll in higher learning classes, either to finish a degree or for personal enrichment. Every state allows older adults to take courses at no or low cost.
- Spending a little of your time and energy helping a cause you believe in can provide meaning and a sense of contribution to your retired life.
- Part-time work. Many retirees choose to work part-time to supplement their income and also to remain productive. There are many in-person and online options. Working enables you to share your skills and experience with others.
- Get a pet. Caring for a pet can make you feel needed and give you a sense of usefulness. A dog, cat, or bird can also give you companionship, reduce stress, and improve heart health.
See this post for some ideas on creating your ideal retirement plan.
3. Don’t Be the Lone Ranger
Many retirees find they miss the daily social interaction and camaraderie with their coworkers. A study on happiness found retirees missed the interactions with coworkers and found it hard to stay in touch. Another study found 43% of adults aged 60 and over reported feeling lonely.
Staying home by yourself every day isn’t a recipe for a happy retirement. We’re social creatures, wired to connect to others. Social isolation is associated with a host of physical and mental health issues in older adults.
So, join a book club. Or a dance group. Or a gardening club, bowling league, church, or service organization. Whether it’s a hobby, volunteerism, or a part-time job, anything that keeps you connected to others will help you have a long and healthy retirement.
4. Have Goals
Along with social connections, we humans are wired to have a sense of working toward something.
When you were in the working world, you constantly had tasks to accomplish, whether it was to finish painting the house for a client or complete the design for the next-generation supercomputer.
Even though you’re retired, you still need goals. A lack of challenges can lead to mental and cognitive decline. Use it or lose it, as they say. That goes for your brain as well.
Whether it’s to read five books this month, learn 30 new French words this week, or master that dance step or sonata on the piano, you need achievable goals to keep your mind and body active and alert.
5. Cultivate Healthy Habits
The tips above will benefit your health, but good, old-fashioned diet and exercise are important, too.
Keep Moving
Many people adopt a sedentary lifestyle after retirement. But sitting on the sofa most of the day isn’t conducive to good health.
Exercise classes, a few laps in the pool, or even periodic walks in the park can do wonders. Getting close to nature through regular outdoor activities is associated with positive emotions, less fatigue, and increased energy.
Eat Healthy
Maintaining a nutritious, balanced diet is increasingly important as we age. Even better is sharing a nutritious meal with family or friends.
Get Adequate Sleep
Our sleep habits may change as we age. It’s important to get enough quality sleep. Sleep deprivation can increase stress and anxiety.
Don’t Overconsume Alcohol
With all the extra time, many retirees get into the habit of drinking too much or relying on medications to elevate their mood and reduce boredom. But these can lead to health issues and make your problems worse.
Stimulate Your Brain
Mental exercise is as important as physical. Keeping your mind active and challenged can ward off dementia and help keep you sharp.
Learning a new language, mastering a skill, practicing a musical instrument, or working on challenging games and puzzles are good ways to prevent cognitive decline and memory loss.
6. Have Some Structure in Your Life
Even in retirement, you need a daily routine, even if it’s a loose and flexible one.
We know … you retired so you could get away from the daily 9-5.
But keeping some kind of routine helps you maintain control of your day and your life, which reduces stress.
A morning routine helps you feel productive, gives you a sense of accomplishment, and sets a good foundation for the rest of the day.
Studies find an active morning routine also helps older adults perform better on cognitive tests.
A bit of light exercise, a healthy breakfast, and a quick review of what you want to do that day will get you primed and excited to start your day.
And remember to change up your routine occasionally; this keeps your mind and body engaged.
7. Stay in the Game
Many people, especially men, tend to gain their sense of identity and self-worth from their profession.
Their lives are centered around work, and they may expend more time and emotional energy on their job than even their families.
When that’s gone, retirees may feel lost.
They’re no longer attending work meetings, and no one’s asking them to make key decisions anymore.
But retiring doesn’t have to mean vegetating in front of the TV.
It can mean shifting gears.
After Jack Ma stepped down as chairman of the Chinese mega-retailer Alibaba, he devoted his time and fortune to improving the education system in China. He also stayed on the Alibaba Partnership, an executive group with influence over key company decisions.
Few of us have the resources of Jack Ma, who is worth $38.5 billion. But we can remain active and involved, nevertheless.
If you have management experience, the board of a large social service could benefit from your expertise. If you have accounting skills, you can help businesses with their financial needs and also train the next generation of number-crunchers. If you ran a successful business, you can mentor up-and-coming entrepreneurs on how to juggle the 1,000 daily tasks it takes to keep an enterprise going.
So, you can stay active in your present field in some capacity or develop a new but equivalent pursuit. Either way, these interests can help you stay in the game after retirement, if that’s your desire.