Staying fit in retirement by doing LESS!
Getting Physically and Mentally Fit for Retirement by Doing Nothing: 7 Ways to Achieve a Healthy Mind and Body by doing less!
Yes, you read that title right. You can get in better physical and mental shape in retirement by doing less. The secret lay in not what you do, but in what you stop doing. This guide reveals seven powerful ways to strengthen your physical and mental health through the art of elimination.
The Power of Deciding
The word “decide” comes from the Latin “decidere,” combining “off” and “cut.” As Steve Jobs once noted, “Innovation is saying no to 1,000 things.” This philosophy led Apple to success through focused product development rather than creating numerous scattered offerings. Some of the same principles apply to our health and wellness in retirement. We can make a meaningful change in our lives by what we choose to not do.
7 Things to Stop Doing for Better Health
1. Stop watching the News: Protect Your Peace
What many don’t realize is that news media operates on a “negative bias” – our brains are naturally more attracted to negative news than positive stories. This evolutionary trait, once crucial for survival, now works against our mental well being. News outlets capitalize on this bias, prioritizing negative stories that keep us anxiously coming back for more. Does a bus crash across the country or protests on the other side of the world have a direct effect on you? We can however, affect direct change in relationships, our families and communities.
Consistently watching the news leads to:
- Increased anxiety
- Stress elevation
- Sleep disruption
- Negative thought patterns
No news challenge: I challenge you to stop watching the news for 1 week and use that time on more meaningful pursuits. I can almost guarantee you’ll feel better and have a more positive outlook with a greater faith in humanity.
2. Stop Endless Screen Time: Protect Your Mental Health
In our modern world, screen time can extend from morning to night if we let it. The reality is our screens provide endless opportunity for low quality dopamine and alter our brains reward center. Countless studies prove that excessive screen time affects:
It also frees up time to rekindle a physical connection with your partner.
- Sleep quality
- Eye health
- Mental well-being
- Physical activity levels
- Levels of depression and anxiety
Action Step: Your time and attention are your most precious assets, protect them from big techs agenda of stealing your time. End all screen time (TV, phones, tablets) at least one hour before bedtime for better sleep quality. Do you want to live your own dreams or the dreams of people like Mark Zuckerberg?
What am I going to do with all that time before bed you ask? Picture connecting physically with your partner by giving them a relaxing massage that may lead to your best sleep in months. Alternatively, you can read a physical book, meditate, set your intentions for tomorrow, work on a hobby or take part in some form of exercise. Yoga is a great way to wind down for the evening.
3. Stop Overeating: Listen to Your Body’s Wisdom
In Japanese culture, Hara hachi bu is a term meaning “Eat until you’re 80% full.” Being mindful about eating slower and listening to our body can help reduce the risk of various health issues that impact both your waistline and your health going forward. Research shows that older adults who practice better portion control often experience:
way to improve health and keep your waistline in check.
- Lower blood pressure
- Better sleep quality
- Reduced inflammation
Pro Tip: Cut off your eating time at least 2-3 hours prior to bed-time. This will give your body a chance to give you a deeper and more rejuvenating sleep. If you’re a late night snacker, slowly increase the time between your last bite and when your head hits the pillow.
4. Take stock of your sugar consumption: Reduce sugars and eliminate them completely in some areas
Excessive sugar consumption has a direct link to several negative health conditions. From obesity to diabetes and many more, sugar is also linked to:
- Inflammation
- Cognitive decline leading to dementia
- Heart disease risk
Healthy Aging Tip: Replace sugary drinks with water/sparkling water or unsweetened tea for better health. Sodas are one of the easiest ways to drastically decrease your sugar consumption. If you’re a coffee/tea drinker, can you switch to black coffee or reduce the amount of sugar?
5. Stop Negative Self-Talk: Embrace Mental Wellness
Our subconscious programming, thoughts and beliefs can often lead us into outcomes that are not desirable or lead to questions around worthiness. Being mindful of thoughts that don’t serve our desires is the path to:
- Reducing stress levels
- Improving Physical health
- Strengthen social relationships
- Increasing overall life satisfaction
Mental Health Strategy: Be aware that our thoughts are just thoughts. We don’t need to attach to those that don’t serve us in a positive way. Incorporate gratitude in your life to shift focus toward the positive aspects of retirement life.
6. Limit Alcohol Consumption or stop all together: Protect Your Health
When my dad fractured his shoulder and had to spend an extended time in hospital for recovery, it was devastating to witness him go through the lows of alcohol withdrawals. For decades, his habit of drinking 4-5+ beers every evening added no value to his life and expedited a decline in mobility and cognitive function. Have a hard and honest conversation with yourself and your partner. Does alcohol actually add any value to your life or is it simply a habit from years of social conditioning? Talking the healthy step to stop drinking will have a tremendous positive impact on your ambitions, productivity along with:
- Better sleep quality
- Improved liver function
- Enhanced brain health
- Increased energy levels
Physical Health Benefit: Alcohol consumption for many is simply formed out of years of habit or the perceived “Comfort” or the need to relax or unwind after work. As you transition into retirement, is this a narrative that even applies anymore and do the health and cost savings far outweigh old habits?
7. Stop Smoking/Vaping: Transform Your Health
Breaking free from smoking or vaping isn’t just about stopping – it’s about creating a new, healthier lifestyle. This is a huge positive step to your health and your finances. With each positive change, a healthy momentum builds.
Quitting at any age provides immediate benefits:
- Improved circulation and breathing
- Better taste and smell sensitivity
- Reduced health risks
- Significant cost savings
- Enhanced energy levels
Health Strategy: Replace smoking triggers with new healthy routines:
- Morning stretching instead of morning cigarette
- Walking when stress hits
- Deep breathing exercises
- Engaging with smoke-free social groups
- Finding new ways to take mindful breaks
Health Information: It’s never too late to quit – your body begins healing within hours of stopping. Many retirees find that retirement provides the perfect opportunity to break free from this habit as workplace stress and triggers diminish.
Bonus Tip: Stop Living with Clutter
Physical clutter often leads to mental clutter. Decluttering your space can:
- Reduce stress
- Improve focus
- Enhance mood
- Create physical safety
- Build positive momentum in your life
The Science Behind Elimination
Research in healthy aging shows that eliminating negative habits can be more effective than adding new ones. This approach:
- Requires less willpower
- Creates sustainable change
- Reduces stress
- Improves overall well-being
Moving Forward: Your Action Plan
- Evaluate habits that no longer serve your needs and desires in retirement
- Observe your physical and mental health improvements
- Look to other areas and replace unhealthy habits with new ones that serve your path going forward
Conclusion: The Power of Less
Remember, achieving better health in retirement doesn’t always mean adding more to your plate. Sometimes, the most powerful changes come from what we choose to eliminate from our lives.
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