Staying Active in Retirement

by Dawn Anderson Staying Active in Retirement

What can a chain of islands in Japan teach us about living well in retirement?

Congratulations on your retirement! You’re stepping out of the rat race, off the hamster wheel, and riding into the sunset. Great! Now what?

Make the most of your golden years by remaining engaged with the world around you. Staying active is key to maximizing your health and happiness. For some suggestions to add years to your life and life to your years, Okinawa, Japan (AKA “Land of Immortals”) provides a solid framework.

Okinawa, which means “rope in the sea,” is a chain of islands at the southwestern tip of the Japanese archipelago. The island of Okinawa has the greatest concentration of centenarians in the world, and Japan consistently ranks among the highest life expectancies. But Okinawans are not just long-lived. They enjoy active, rewarding lives. Nearly two-thirds of Okinawa residents function independently to age 97! So, what are their secrets? Okinawans remain physically active throughout their lives, but not by going to the gym or highly-regimented exercise. They incorporate gentler forms of movement, such as tai chi, walking, and biking, into their daily routines. They garden, which involves stretching, bending, walking, strength, and stamina. Gardening provides more exposure to sunlight, Vitamin D absorption, and fresh fruits and vegetables. Okinawans eat a highly varied, primarily plant-based diet. Consider Japanese bento boxes - smaller portions but a wider variety of foods. Embrace the “hara hachi bu” philosophy - eating until you are 80% full. If you eat until you feel completely full, you’ve actually overstuffed yourself. Your brain takes 10-20 minutes to catch up to your stomach. Establishing a fitness routine in retirement will improve balance, flexibility, strength, cognitive function, and memory while lowering the risk of disease and injury. Some other low-impact options are swimming, water aerobics,

Congratulations on your retirement! You’re stepping out of the rat race, off the hamster wheel, and riding into the sunset. Great! Now what?

Make the most of your golden years by remaining engaged with the world around you. Staying active is key to maximizing your health and happiness. For some suggestions to add years to your life and life to your years, Okinawa, Japan (AKA “Land of Immortals”) provides a solid framework. Okinawa, which means “rope in the sea,” is a chain of islands at the southwestern tip of the Japanese archipelago. The island of Okinawa has the greatest concentration of centenarians in the world, and Japan consistently ranks among the highest life expectancies. But Okinawans are not just long-lived. They enjoy active, rewarding lives. Nearly two-thirds of Okinawa residents function independently to age 97! So, what are their secrets? Okinawans remain physically active throughout their lives, but not by going to the gym or highly-regimented exercise. They incorporate gentler forms of movement, such as tai chi, walking, and biking, into their daily routines. They garden, which involves stretching, bending, walking, strength, and stamina. Gardening provides more exposure to sunlight, Vitamin D absorption, and fresh fruits and vegetables. Okinawans eat a highly varied, primarily plant-based diet. Consider Japanese bento boxes - smaller portions but a wider variety of foods. Embrace the “hara hachi bu” philosophy - eating until you are 80% full. If you eat until you feel completely full, you’ve actually overstuffed yourself. Your brain takes 10-20 minutes to catch up to your stomach. Establishing a fitness routine in retirement will improve balance, flexibility, strength, cognitive function, and memory while lowering the risk of disease and injury. Some other low-impact options are swimming, water aerobics, yoga, and pilates. More competitive personalities may enjoy golf or the fast-growing sport of pickleball. Pickleball is a hybrid of tennis, badminton, and ping pong. Smaller pickleball courts mean less ground to cover for gentler aerobic activity and sharpening hand-eye coordination.