How to Keep Up With Your Fitness Goals in Your Retired Life

keep up fitness goals in retired life

The life expectancy for Americans is 78.5 years. That number has gone up slightly in the last couple of decades.

People are living longer. So life after retirement is longer than it has been before.

One of the best ways to enjoy retired life to the fullest is to be in good shape. Read on to learn how to keep up with your fitness after retirement.

How Much Exercise Do You Need After Retirement?

After retirement, your body and mind continue to need the benefits of exercise.

The government has provided guidelines on the recommended amount of exercise for adults over 50.

Aerobic Exercise 

You should get at least, two and a half hours of moderate intensity aerobic exercise.  That means 150 minutes of brisk walking, swimming, and biking a week.

If you have been physically active before retirement, you can continue to do intense aerobic exercises such as running or swimming laps. You only need an hour and fifteen minutes of a vigorous-intensity activity each week.

You don't have to do your aerobic exercises in large chunks of time. In fact, 10-minute chunks of exercise are acceptable.

That means if you take a brisk 10-minute walk with your dog twice a day, you only need to add an extra 10 minutes of aerobic exercise sometime during the week. Sounds doable right?

Remember, this is the minimum recommendations. If you had an active lifestyle before retirement, you should maintain or increase your activity to stay in shape. 

Strength Training

Retirees also need to incorporate strength training two or three times a week. Strength training helps you keep your muscle mass and bone density. Both of which are very important as you age.

Working with dumbbells, weight machines or your body weight are all ways you can add strength training to your weekly exercise routine. 

You should aim for resistance training at least twice a week and include all major muscle groups. 

You don't have to go to the gym to get your strength training done. There are hundreds of free workouts online that you can use for a frugal price or completely free. 

Being fit can help you get the Medicare supplement guaranteed issue.

Remember, seniors should follow these guidelines as their health permits. Always consult with your doctor about the amount of exercise that you should be doing.


As you get older, your flexibility can decrease. To counter that, seniors should take 10 minutes a day to stretch and perform range of motion activities.

Even though you don't have to get up and go to work anymore, you should avoid sitting for long periods of time. Get up and move around every hour at least. 

Next, let's look at some specific ways you can stay fit after retirement.

Hire a Personal Trainer

A few sessions with a certified personal trainer can help you get started. Your trainer will create a custom fitness plan for you to that lines up with your goals and current fitness level.

Working with a trainer is a good idea if you are new to exercise. It will reduce your chances of getting injured.

Set a Goal

One of the best ways to live purposefully now that you are retired is to set a fitness goal. Try to find an activity that you love or always wanted to try.

You might set a goal to complete a 5K run, or enter a ballroom dancing contest.

Having a goal is a great way to get the motivation to stay fit in retirement life.

Find a Community

Being active is much easier if you join with a group of like-minded people. A community is necessary for your emotional and mental well-being as well.

Whether you find a group of people taking a senior fitness class at the gym or join a walking club, find a way to join others on your fitness journey.


Swimming is a fantastic form of intense aerobic exercise without a high risk of injury.

Being buoyant means that you won't feel pressure on your joints while you are in the water.

Group Classes

To help make fitness a habit, you could register for a certain gym class. Having a set day and time you need to be there will help keep you accountable.

Chances are you'll also meet other people in the same class that you can get along with. Having a gym buddy is a great way to motivate and encourage each other.

Yoga or Pilates

Yoga and pilates are great options for older adults. These purposeful movements in yoga and pilates build strength, core stability and improve flexibility.

Most gyms offer one or both of these types of classes. There are various online videos you can follow along if you prefer to try this at home.


TaiChi is a wonderful exercise to improve balance and coordination. Participating in TaiChi can reduce your risk of falling if you are over 65. 

Take a TaiChi lesson today!


Walking is one of the best exercises for seniors. You can tailor your walk to your fitness level.

And you can change up your route and style of walking to keep it interesting. An hour hike along an easy trail with a friend or a pet is good for your body and mind.

Walking to meet someone at a restaurant or coffee shop is an easy way to get your exercise in. 

You can also try interval training.

All you do is walk fast for 15-30 seconds. Then slow down and walk at your regular pace for one minute. Then repeat.

Interval training burns more calories and helps lower your cholesterol and lose weight.

Final Thoughts on the Retired Life

Thanks for reading. Now that you are enjoying the retired life you can see how good life can be.

Enjoy the freedom of your golden years by making fitness a priority. That way you have good health to enjoy your retirement for years to come.

Remember, sleep is an important aspect of your health. Learn more about how exercise helps you sleep better.

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