Retirement marks a significant life transition, and with it comes the opportunity to reassess and improve your unhealthy habits for better well-being. Many people neglect self-care while working and raising their families, failing to make time for exercise and cooking nutritious meals.
With your newfound free time, you have a chance to kick vices to the curb so you can continue to feel vibrant and energized throughout your golden years. If you want to increase your longevity, here are 13 unhealthy habits to consider changing.
1. Sedentary Lifestyle
If you were an office employee, you may have had a pretty sedentary lifestyle during your working years. However, continuing to melt into the couch during retirement will likely have negative effects on your health. It’s well-documented that exercise can boost your mood and longevity by helping to ward off chronic conditions like diabetes and high cholesterol.
So retirees should aim to incorporate regular, low-impact physical activity into their daily routines, such as biking, swimming, or gardening. Even simple activities like taking short breaks to stretch or walking around the neighborhood can make a significant difference in overall health and well-being.
2. Poor Diet
As people age, their nutritional needs change, and it’s essential to adapt dietary habits accordingly. Older adults usually need fewer calories, but require the same amount of or more nutrients than younger people. For that reason, it’s important for retirees to focus on consuming a balanced diet that includes plenty of fruits, veggies, lean proteins, and whole grains. These foods provide essential vitamins and minerals and help with healthy weight maintenance.
On the other hand, diets high in processed foods, sugars, and unhealthy fats can increase the risk of chronic diseases such as diabetes, heart disease, and certain cancers. So if you love fast food and junky snacks, it may be time to cut back. Making small changes, such as cooking meals at home more often and limiting intake of sugary desserts and beverages, can lead to significant improvements in health.
3. Smoking
Roughly 8 out of every 100 adults in the US over the age of 65 smoke. Although smoking prevalence is higher among young people, older smokers are half as likely to try and quit. Retirees who have been smoking for years or decades may start to feel the negative health effects cigarette use can bring on, such as respiratory problems.
Smoking can also increase the risk of lung cancer, heart disease, and stroke, making this one of the unhealthy habits retirees need to change. Luckily there are lots of products on the market to help you quit, such as nicotine patches and chewing gum.
4. Excessive Drinking
Studies have shown that rates of alcohol abuse are increasing among older adults, which can lead to negative health consequences like heightened risk of liver disease, certain cancers, and cognitive decline. Experts say that a lack of purpose and identity after leaving the workforce can drive some retirees to seek solace in liquor, potentially damaging their health.
Retirees should be mindful of their alcohol consumption and stick to recommended guidelines, which typically advise no more than one drink per day for women and two drinks per day for men. If alcohol consumption becomes a problem, seeking support from healthcare professionals or support groups can be beneficial.
5. Avoiding Preventative Health Screenings
Research has shown that older adults are less likely to seek preventative healthcare services than younger people. Many seniors don’t go for regular check-ups like mammograms, cancer screenings, and pap smears frequently enough.
This avoidance of preventative screenings may cause health conditions to go under the radar, leading to late detection. Catching certain illnesses like cancer early can significantly improve health outcomes, so it’s concerning that seniors are neglecting their preventative healthcare needs.
6. Neglecting Mental Stimulation
Many people are used to relying on work to provide the mental stimulation they need. So when they retire, they may not have hobbies that are engaging enough. Keeping your mind active is crucial as you age because it helps prevent cognitive decline. So if you’re bored, it’s probably time to try some intellectually challenging activities, such as chess, reading, playing instruments, or learning a new language.
7. Ignoring Balance and Flexibility
As people age, maintaining mobility and flexibility becomes increasingly important for maintaining independence and preventing falls and injuries. Retirees should incorporate exercises that improve balance, strength, and flexibility into their daily routine, such as walking, yoga, tai chi, or water aerobics. Strength training exercises using resistance bands or light weights can also help maintain muscle mass and bone density. Regular physical activity not only improves physical function, but also boosts mood and overall quality of life in retirement.
8. Social Isolation
If most of your social interaction came from watercooler chats at work, you may find yourself feeling lonely in retirement. Although making new friends can be challenging, it’s important to put yourself out there to prevent social isolation, which is one of the unhealthy habits that can have negative consequences. In addition to hurting your mental health, loneliness has been associated with increased risk for heart disease, stroke, and Type 2 diabetes.
As such, it’s a good idea to make an effort to stay socially connected. Reach out to friends, family, and work colleagues by giving them a call or social media message. Additionally, consider expanding your social circle by volunteering or attending clubs, workshops, and community events in your area.
9. Irregular Sleep Patterns
Quality sleep is crucial for overall health and well-being, yet many retirees struggle with sleep disturbances. Retirement can disrupt established routines, leading to irregular sleep patterns. Additionally, age-related changes in sleep patterns and underlying health conditions can make it harder to get a good night’s rest. To promote better sleep, retirees should establish a consistent sleep schedule, a relaxing bedtime routine, and create a comfortable sleep environment. Avoiding stimulants like caffeine and electronic devices before bedtime can also help improve sleep quality.
10. Ignoring Stress and Anxiety
Retirement can bring new stressors, such as financial concerns, adjusting to a new routine, or changes in social relationships. Chronic stress and anxiety can have detrimental effects on physical and mental health, increasing the risk of hypertension, heart disease, depression, and other health problems.
Retirees should consider practicing stress-reduction techniques such as mindfulness meditation, deep breathing exercises, yoga, or tai chi to help manage anxiety and promote relaxation. Engaging in enjoyable activities, spending time outdoors, and seeking support from friends, family, or mental health professionals can also help alleviate stress in retirement.
11. Overspending
According to AARP, nearly half of retirees say they’re spending more than expected in retirement. On average, their spending has increased by 36% from 2022. Although inflation plays a role, experts also say that older adults may be overindulging in travel, dining out, shopping, and other luxuries. Getting off the hedonistic treadmill and sticking to a spending plan is essential to avoid depleting your nest egg. Some retirees try to fill the void left by work with shopping and dining out. But it’s important to find cheaper, more fulfilling hobbies so you don’t blow through your investments.
12. Disordered Eating
Many people think that eating disorders such as anorexia and binge eating mainly affect teenagers. However, it’s possible for these disorders to have a late onset and affect retirees. These disorders are especially damaging to the health of older adults and can be fatal. Proper nutrition is essential, so it’s important for retirees to seek professional help if they’re struggling with their eating habits.
13. Lack of Purpose
Retirement marks a significant life transition that can sometimes leave retirees feeling adrift or lacking a sense of purpose. However, finding meaning in retirement is essential for mental and emotional well-being. Retirees should explore activities that bring fulfillment and satisfaction, such as pursuing hobbies and interests, volunteering in their communities, mentoring others, or spending quality time with loved ones.
Finding Fulfillment in Retirement
Engaging in meaningful activities helps retirees stay connected, maintain a sense of identity, and feel valued and purposeful in retirement. By actively seeking out opportunities for personal growth and contribution, retirees can enhance their overall quality of life and find fulfillment in this new phase of life.
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Vicky Monroe is a freelance personal finance and lifestyle writer. When she’s not busy writing about her favorite money saving hacks or tinkering with her budget spreadsheets, she likes to travel, garden, and cook healthy vegetarian meals.