Active and Energetic in Retirement

Over the past year, I’ve noticed a distinct dip in my energy levels, which led me to take a closer look at my daily habits and how I move through my day. How do I stay active and energetic in retirement? Breaking my wrist last year was a setback, and once I recovered about 90% of my range of motion, I simply went back to doing what I always did. There wasn’t much thought to rebuilding upper-body strength. I hadn’t consciously considered that my health and vitality might need a tweak or two.

We often talk about the three stages of retirement – “go-go,” “slow-go,” and “no-go.” I’m thoroughly enjoying the first one and mindfully making choices to extend it for as long as possible.

At 61, I feel I have so much more to do; and plenty that hasn’t even been imagined yet. Despite that, I was still moving through life as I always had: cramming as much in as possible, while quietly ignoring the fact that I was tired more often.

As summer morphed into autumn, I finally acknowledged that my energy levels weren’t what they used to be. It had been a busy few months, and I was back in full to-do-list mode, giving myself little time to rest. A check-in with my doctor and some routine bloodwork revealed nothing unusual, so I had to face the obvious: my body no longer responds the way it did when I was 20, or even 50.

A New Morning Rhythm

Every day begins with a walk, though it’s taken on a new shape this year. For many years, it was an hour-plus excursion with a dog at my side. In April, a good friend (and her dogs) joined me, and the new routine quickly became a highlight of my day. I even began walking earlier to fit her work schedule. Much to my surprise, not everyone is retired!

It’s the perfect way to start the morning. We walk, we talk, and the sun rises around us. Life wakes up in real time through rain, shine, and soon, snow. Colours that defy description dance on the eastern horizon during clear mornings. This year, the fall foliage has been especially spectacular. Along the way we’ve met countless dogs, the occasional skunk or cat, flocks of geese trumpeting the change of seasons, and just this weekend, there was a red fox watching us from an empty lot.

It’s an amazing way to begin the day grounded and present. There’s nothing like walking through the park at 6:30 a.m. in driving rain to make you completely aware of your body (and question your own sanity!).

Rest, Food, and Energy

I’m an early riser and can’t linger once awake. Last year, Moose and I walked whenever the light started to break. My new routine means rising even earlier, sometimes with the help of an alarm!

And yet, with all the walking, I still felt my energy fading. Could it simply be that I needed more sleep?

About two months ago, I began adding an occasional nap to my day, and what a difference that made. With more rest came clearer thinking and more awareness of the food I was consuming.

I’m a stress eater. My diet is generally good, but I’ve never met a dark chocolate bar I didn’t like. Launching my new program, Remarkable Retirement, had me digging into the stash more than I’d like to admit. (Let’s not even talk about the cookies as I’m still in denial about those.) Eventually, I realized that the sugar rush was leading to a mid-afternoon crash. So, I’ve been cutting back (most days), and that’s brought more clarity and steadier energy.

Re-examining Fitness

My next reflection was on fitness and the quality of breaks I take from the work I love. Over the summer, my regular routine was swapped for paddle-boarding, beach walks, and swimming. By September, I began wondering if I was getting enough of the right kind of movement. I hadn’t focused on cardio in years (not since I stopped swimming regularly during COVID) and breaking my wrist had definitely weakened my upper body. Yoga alone wasn’t rebuilding that strength.

So, off to the pool I went and wow, what a difference! My new routine includes three lunchtime swims each week, about 40 lengths (a full kilometre). Within two weeks, I could feel the improvement. Despite walking nearly 35 kilometres each week, I had become more sedentary than I realized.

Earlier this year, I also worked with a friend who is a holistic nutritionist to clean up my chocolate-rich diet. Protein has become a bigger focus, and I’ve made peace with my water bottle; it’s no longer just a decoration on my desk. Staying hydrated has been another small but mighty shift. I can see the difference during those days when I’m too preoccupied to sip.

Being Fit for Life

I don’t believe aging has to mean losing mobility. My high-school phys-ed teacher once told us that to be fit means being in shape to meet the demands of your own life. That speaks volumes. We’re all different, and our goals should be too. I’ll never train for an Ironman, but I absolutely want to keep walking and riding Bullwinkle for years to come.

And to do that, I need to make mindful choices about rest, food, movement, and balance.

So I’ll ask you what I’m asking myself:

What small changes could help you feel active and energetic for the life you want to live?