Retirement is the perfect time to move more not less. Not only do you have a little extra time on your hands, but you’re also at a stage of life where movement is essential to your health, wellbeing and longevity. Outdoor adventures and exercise for an active retirement offer even greater benefits, with fresh air doing as much for the mind as physical activity does for the body. It sharpens mental clarity and strengthens social connections.
At First Financial, many of our clients are enjoying retirement by spending time on the things they love most—whether that’s travelling, volunteering or simply being with family and friends. While staying active may look a little different than it once did, there are plenty of ways to support your physical health at any age. If you’re wanting to make the most of this season of life, we have a few ideas to get you started.
Walking, hiking and everyday movement
Walking is one of the simplest and most effective ways to stay active in retirement. Most towns and suburbs offer well-maintained paths or park circuits set in green spaces, making it easy to find a pleasant and accessible route. Flat, paved or gently graded tracks accommodate a range of mobility levels. As a low-impact activity, walking is easy on the joints and far less strenuous than high-intensity exercise. With no need for special equipment or training, it’s an easy way to build regular movement into your routine.
Regular walking supports heart health by lowering blood pressure, improving circulation and helping to regulate cholesterol levels.
Studies show that even short daily walks of 20 to 30 minutes can significantly reduce the risk of cardiovascular disease. It also plays a role in weight management, which is an important factor in preventing and managing type 2 diabetes.
Building on the benefits of regular walking, Nordic walking (a form of hiking) increases intensity without adding impact. By incorporating poles, it engages the upper body, boosts cardiovascular effort and improves stability, making it a safer and more effective option for older adults to hike.
Water-based exercise for joint-friendly fitness
Swimming and aqua aerobics are excellent low-impact exercises that build strength, improve endurance and support cardiovascular health. The buoyancy of water reduces stress on the joints, which makes these activities ideal for those managing arthritis or limited mobility. Water-based exercise also helps improve balance, flexibility and overall physical function.
Paddleboarding and kayaking are gentle forms of exercise that build core and upper body strength while improving balance and coordination. They provide a steady, controlled workout in a peaceful outdoor setting and are a fun way to enjoy time on the water.
If you love the ocean and you’re lucky enough to live nearby, beach walking and wading in the shallows can be great for your health. Moving through sand or water adds natural resistance and challenges your balance. It’s an easy, enjoyable way to build strength and improve stability while soaking up the fresh air.
Outdoor group fitness settings
Tai chi and yoga are gentle, flowing forms of movement that support flexibility, balance and overall body awareness. Practising outdoors has the added advantage of fresh air and a calming setting. Yoga, in particular, is known to reduce stress and support mental health through breathing and mindfulness. Many local community groups and instructors offer outdoor classes, so it’s worth looking into what’s available in your area.
Outdoor bootcamps and seniors’ fitness classes feature guided strength and cardio workouts tailored to different fitness and ability levels. Led by trained instructors, they help improve muscle tone, endurance and overall mobility. They’re a great option for active seniors who enjoy a social, energetic environment.
Group fitness classes aren’t just about physical training—they also build a sense of community and connection. Regularly exercising with others can boost motivation, reduce feelings of isolation and support stronger mental wellbeing. In fact, the social aspect can be just as valuable as the workout itself, especially if you’ve found that retirement has impacted your social circle or routine.
Light recreational sports for strength and coordination
If competitive sport has been a meaningful part of your life, there’s no reason to leave it behind in retirement. Plenty of recreational and low-intensity options can keep you active, focused and engaged. Golf and putt-putt remain long-standing popular choices. They combine walking, balance and coordination with the enjoyment of being outdoors.
Lawn bowls and croquet are slower-paced games that still keep you physically and mentally engaged. They involve controlled movement, focus and a touch of strategy, all within a relaxed, social environment. The structured, regular nature of club games also helps maintain routine and gives people something to look forward to each week.
Racquet sports suit those who enjoy skill-based games with a bit of pace. Many retirees still enjoy tennis, especially in a more relaxed, social format. Modified tennis and pickleball are worth trying out for something less physically demanding. With smaller courts and slower balls, they encourage quick thinking and steady movement without putting too much strain on the body.
Talk to the retirement planning experts
Research shows that regular exercise helps maintain muscle mass, supports bone density and reduces the risk of falls, which is one of the leading causes of injury in older adults. It’s also linked to improved cognitive function, lower rates of depression and a greater sense of overall wellbeing.
At First Financial, we help ensure you have the resources to live well from the moment you retire and throughout the years that follow. Staying active is one of the best ways to support a longer, healthier and more fulfilling life. With the right financial plan in place, you’ll have the freedom to take part in the activities you enjoy and maintain the lifestyle you value.
To learn more about our financial and retirement planning services, or to get started on your path to long-term wealth, contact a friendly member of our team today.
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