9 ways to stay active in retirement
From keeping fit to learning a new skill, there are still plenty of ways to stay active and healthy throughout your retirement.
Embracing an Active Retirement
Retirement is a significant milestone that opens the door to new experiences, greater freedom, and more time to focus on yourself. However, staying active in retirement is essential for maintaining your health, mobility, and overall well-being. Without the structure of work, it’s easy to slip into a more sedentary lifestyle, which can impact both physical and mental health. The key is to find enjoyable ways to incorporate movement and social connections into your daily routine.
The great news? Staying active doesn’t have to mean intense exercise or gym workouts—there are plenty of enjoyable ways to keep moving and make the most of your golden years.
Here are 9 ways to stay active and live a healthier, more fulfilling retirement.
1. Get a Good Night’s Sleep
A well-rested body is key to staying active in retirement. Poor sleep can lead to fatigue, low energy, and reduced motivation to exercise or socialise. As we age, sleep patterns often change, making it harder to get the restful sleep needed for an active lifestyle.
It may sound counterintuitive, but getting enough sleep is essential for staying active. A well-rested body and mind can:
- Improve heart health
- Boost immune function
- Increase energy levels for daily activities
As we age, the number of hours needed for sleep may change. The Sleep Health Foundation recommends:
- Adults 18-64 years: 7-9 hours per night
- Adults 65+ years: 7-8 hours per night
Tip: Improve your sleep by sticking to a regular schedule, creating a relaxing bedtime routine, and avoiding screens before bed.
2. Keep Fit with Regular Exercise
Retirement is the perfect time to focus on your physical health by staying active every day. Regular movement helps maintain muscle strength, flexibility, and heart health, keeping you feeling younger and more independent. The key is to find activities you genuinely enjoy, so staying fit doesn’t feel like a chore.
It’s recommended that adults 65+ years do at least 30 minutes of moderate-intensity physical activity daily. Try:
- Swimming or water aerobics – Low-impact and great for joint health
- Walking or hiking – Explore parks or enjoy a daily stroll
- Yoga or Tai Chi – Enhances flexibility and reduces stress
The most important thing is to choose activities you enjoy so that staying active feels natural and fun.
3. Stay Socially Connected
An active retirement isn’t just about physical movement—it’s also about staying socially engaged. Maintaining relationships and making new connections can reduce feelings of isolation, keep your mind sharp, and add joy to everyday life.
As we age, social circles can change. Friends move away, and family may become busier. However, staying socially engaged is just as important as staying physically active.
- Join a walking group or local fitness class
- Catch up for coffee dates or social outings
- Play a round of golf or bowls
Bonus Tip: Social activities not only keep you physically active but also reduce stress and boost mental well-being.
Check out our tips for making and maintaining social connections.
4. Get into gardening
Gardening is a fantastic way to stay physically active while enjoying nature. Whether you’re tending to flowers, growing vegetables, or landscaping, gardening provides light exercise and fresh air, which can improve both physical and mental well-being. Plus, it’s a great way to add purpose and routine to your retirement.
Gardening is often overlooked as a form of exercise, but it’s a great way to stay active while enjoying the outdoors. Whether you’re:
- Planting vegetables or flowers
- Watering, weeding, or mulching
- Lifting, digging, and bending
Gardening helps increase mobility and flexibility while also being a great way to soak up Vitamin D.
A study by The American Society for Horticultural Science found that just 30 minutes of gardening meets the recommended daily physical activity level.
Tip: Remember to stay sun-smart—wear a hat, sunscreen, and protective clothing!
5. Try Water Aerobics or Swimming
Staying active in retirement doesn’t have to mean high-impact workouts. Water-based activities are perfect for maintaining strength, flexibility, and endurance without putting stress on the joints. Swimming is not only a great full-body workout, but it’s also refreshing and enjoyable.
Bonus Tip: Many retirement communities offer heated pools and aqua fitness classes—perfect for all fitness levels.
6. Join a Dance Class
Dancing is a fun and engaging way to stay active in retirement while enjoying music and movement. Whether it’s ballroom, salsa, or line dancing, dancing keeps the body fit and the mind sharp, all while being a fantastic social activity.
Dancing is a fun and social way to stay fit! Whether it’s ballroom, salsa, tap, or line dancing, it helps with:
- Cardiovascular health
- Coordination and balance
- Social interaction
Try this: Find a community dance group or take a beginner-friendly class.
Interested in trying yoga? Read about the benefits of yoga for seniors.
7. Play Lawn Bowls or Golf
If you’re looking for a low-impact sport that keeps you moving while allowing for social interaction, lawn bowls or golf are excellent choices. These activities provide gentle exercise while keeping the brain engaged through strategy and coordination.
Lawn bowls is a low-impact sport that helps with:
- Balance and flexibility
- Hand-eye coordination
- Social interaction
Prefer golf? Book a weekly round with friends and enjoy the fresh air!
8. Find a New Hobby or Activity
For years, your schedule may have revolved around work and family. Retirement is the perfect time to explore new interests!
- Try yoga, tennis, or swimming to keep active
- Join a book club or art class to meet new people
- Take up photography, music, or cooking
Challenging yourself to try new hobbies keeps your mind sharp and body active!
9. Volunteer
Volunteering is a great way to stay physically and mentally engaged while giving back to the community. It keeps you moving, provides a sense of purpose, and can help form new friendships.
Volunteering is a rewarding way to stay active while giving back to the community. Benefits include:
- Staying physically engaged
- Boosting mental well-being
- Creating a sense of purpose
Research has shown that volunteering improves both physical and mental health while increasing life satisfaction.
Retirement living at IRT
If you’re interested in downsizing your house and upsizing your life, IRT has more than 30 retirement villages across NSW, Qld and ACT. Find out more about the possibilities of village life and how one of our independent living communities can suit you and your unique needs.
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