Question 

I am going to retire later this year, and I want to have a long healthy retirement. I hope to travel as much as possible.  

I notice that my retired friends are having so many health issues that it is interfering with what they want to do. Mostly their mobility is not as good as before. They hobble around a bit. Some are using canes because they feel more secure that way. They are always hunting for elevators because walking stairs is too much. 

I have had a desk job my entire working life. I do take a walk every evening after work when the weather is nice. I am neither over nor underweight. I would say that I am in reasonable shape for my age at 65. I want it to stay that way. What steps should I take to maintain what I have physically? 

Answer 

The good thing you have going for you is that you are aware and planning for your future mobility. That is step one to staying independent. 

Most work is not advantageous to maintaining physical form these days. We are either sitting all day long, standing in one spot for long periods of time, or doing repetitive movements that overuse a few muscle groups. Perfect jobs are far and few between as the expression goes. 

Being aware of the disadvantages of your job physically and attempting to compensate when not working is the key. You are walking when you can, which is some exercise and healthy for your legs and cardiovascular system. 

I recommend that you schedule one additional form of exercise each day. If you can start now, that would be ideal. Do continue walking, simply add a second routine. To develop this habit, I recommend that you schedule it by placing it on your calendar for a specific time each day. Creating a new habit takes deliberate planning and execution, or it will not happen. It is very easy to start and then stop something. We are great at making excuses and putting it off to another day. So, schedule it and make it a priority. You will shortly have more time, so there will be no reason not to. 

Starting with your walking. Add to your walking habit: distance, speed, and incline. By that, I mean if you are taking a stroll around the neighborhood for a few blocks or so, add a block each day until you have at least a mile or two. Pick up the speed of your pace so that you are getting a better workout for your heart. Lastly, consider your terrain. Hills are a great addition if you do not already have one in your route. 

Next, start by adding five, then ten, then 15, until you get 30 minutes of exercise each day that does not include your walk time. Do very gentle simple exercises to start gradually increasing each day to the number of repetitions and difficulty.  

Since you have only been walking, you will not have strong muscles in all parts of your body. You need to strengthen each muscle group systematically to prevent injury. Look for programs that have a balanced approach to general fitness. I recommend yoga, weight training, cardiovascular, stretching, core, and abdominal programs. You can find many different choices with a quick search. The key here is consistent, yet varied movement. You will need to strengthen each muscle group, as they are all connected, and a weakness in any group is a disadvantage to your overall health. If you are inclined and have the resources, a trainer can be of assistance.  

The key here is to get started and be consistent. I am certain you will notice a difference in your movement within weeks.