retirement fund

How to Retire Happy and Healthy

Are you already in your 60s? After retirement, people wish to have fun and quiet time, but health is still the most important. Indeed, “health is wealth.” Being a senior does not mean having to sit near the commercial garage door while the rest of your family members are enjoying their times outdoors. It’s no secret that physical strength declines as we age. That’s when health management for seniors comes in. With this, you are only as old as you feel.


Many people maintain and improve their physical strength by running, going to the gym, shopping, and other outdoor activities. But seniors can no longer do that; simple indoor exercises such as stretching and walking will do. This helps prevent arthritis, which is a common problem in the elderly.

Failure to exercise increases the risks of health issues, not just in seniors but also in younger adults. It may lead to obesity, poor blood circulation, and high blood pressure. Squeezing in at least a 15-minute workout is important. With this, seniors can stay independent and prevent falls. Not only that, they sure can stay in shape! As we all know, exercise is proven to lose unwanted fat.

Of course, all of us eventually will grow old- that’s human nature. But the idea is to stay strong and active regardless of your age. Exercising to stay healthy applies to everyone, and it does not cost as much money, but the benefits are for the long term.

Healthy Diet

woman preparing food in the kitchen

This is one of the most important things at an age when health deteriorates fast. Having a healthy diet allows you to become aware of the calories and nutritional balance of your daily meal, and you will be able to understand your constitution.

You can calculate calories and manage your weight by entering meal records and activity for breakfast, lunch, dinner, and snacks:

  • Calories Burned = Basal Metabolism + Active Calories
  • Calories Consumed- Calories Burned = Calories

Getting more or reducing calories is the goal of dieting, depending on your physical condition or dietitian’s recommendation. With a well-balanced diet, seniors can maintain a healthy weight. The bottom line is to get the essential calories, vitamins, and minerals out of your diet. Here’s how:


  • sweets and chocolates
  • Coffee (black) and tea

Take nutritious and low-calorie ingredients:

  • Broccoli
  • Tomato
  • Tofu
  • Natto
  • Chicken
  • Spinach

Refrain from high-carb foods such as:

  • White rice
  • Noodles
  • Potato chips
  • Muffins
  • Cookies

Make meals that contain a lot of protein:

  • Beef red meat
  • Pork thighs
  • Chicken
  • Seafood
  • Eggs
  • Milk
  • Dairy products
  • Soy products

Refrain from:

  • Deep-fried food
  • fatty meats
  • Stir-fry

Go for:

  • Steamed foods
  • Boiled foods

The lack of diet controls may mean lousy eating habits, resulting in the development of chronic illnesses.


Aside from a healthy diet, supplements can also provide the right amount of nutrition your body needs, so you may want to consider this. Physiological changes associated with old age make seniors more prone to nutrient deficiency. Supplements can help fill in the nutritional gap. Herbal drinks such as aloe Vera, wheat grass, and lemon are the most popular. You may also take the capsule version. But it’s still best to take a doctor’s prescription as some supplements may have side effects, particularly if you are under medication.

Annual Check-up

As we age, our immune system gradually decreases, making us more susceptible to various diseases such as cataracts, high blood pressure, and Alzheimer’s. That is why seniors need to have annual check-ups. This can help diagnose the illness early, preventing further complications. So don’t delay your visit to the doctor.


Due to weakness related to age, seniors need plenty of time to sleep. This allows them to recover from stress. When we are asleep, our body produces more protein to repair damaged tissues. That’s why we feel rejuvenated in the morning. So ensure that you are getting enough sleep every day.

Stress Management

Stress can have a detrimental effect not just on seniors but on people of all ages. It weakens the immune system and increases the risk of depression. If you are feeling overwhelmed, take time to relax. You may go to a park and take a walk or do some meditation. They can help silence the chatters in your mind, reducing stress. If need be, don’t hesitate to seek the assistance of a professional.

Undoubtedly, old age comes with a decline in physical functional health, but you can stay active with good health management and still enjoy the things you love.

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