Phases of Retirement Phase 2

The second stage of retirement is the Decline Phase. People in the Decline Phase have at least one mild physical limitation. During this phase, people become more likely to experience declines in physical and cognitive health. They are also more likely to experience declines in mental health as a result of increased risk of bereavement, isolation and dependence from a Partner for the provision of care

The Decline Phase of later life is associated with:

•                Declines in physical health, though less severe than those associated with the Dependent Phase.

•                Increased risk of accelerated cognitive declines, though again less severe than those associated with the Dependent Phase.

•                Less freedom and control over how time is spent, as physical limitations begin to reduce people’s ability to engage with more strenuous activities. Poor health, low incomes and competing demands such as caring responsibilities can be a barrier to many older people accessing the benefits of pursuing positive retirement activities, particularly as they transition into the Decline and Dependent Phases.

•                Increased likelihood of losing a spouse or partner, which can lead to declines in mental and emotional wellbeing, loneliness and further physical declines, particularly if not adequately prepared for this loss.

Once individuals’ transition into the Decline Phase, they could benefit from support in maintaining physical health and where possible slowing declines in order to protect them from the more severe risks present in the Dependent Phase.

Phases of Retirement Phase 1

As we move through the three phases of retirement there are three broad categories that are considered, in the National Framework on Aging, as the three “pillars of seniors’ wellness”. They are:

1)      Health, wellness and security, which includes health and wellness, safety and security and income security

2)      Continuous learning, work and participation in society, which includes work and retirement, age discrimination and negative stereotypes, social participation and ethnocultural diversity.

3)      Supporting and caring in the community, which includes living arrangements, transportation, social isolation and loneliness, family/informal caregiving and seniors in Northern/remote Canada

In each phase, we, as a society have to provide, at a minimum the above three pillars to help seniors to live independent and full lives.

As we go through retirement there are three phases that have been identified. The first is the independent phase, people in this phase have minimal physical limitations and good health. During this phase, people are generally more able to engage with retirement activities that can have positive impacts on their physical and mental health. Some people in the Independent Phase are less able to access its benefits, in particular people with low levels of savings and income, and women, who are more likely to be careers.

Because the Independent Phase is associated with more positive later life experiences, older people could benefit from support with remaining in this stage for as long as possible. If they remain active, people who retire into the Independent Phase can experience improvements in physical health, which can, in turn, elongate their time in the Independent Phase. People retiring into the Independent, Phase can also experience improvements in mental and emotional wellbeing, particularly if they are able to engage in positive leisure activities and more structured activities such as volunteering, which those in the Decline and Dependent Phases may be less able to engage with due to physical limitations.

Phases of Retirement

Over the next few posts, I am going to look at the Phases of Retirement. The first post will define the phases, the next few will examine what happens in each phase.

 Definitions of Phases

Individuals in the Independent Phase of later life have no physical limitations.

Individuals in the Decline Phase of later life have mild physical limitations, including difficulty with one or more of the following activities:

•                Walking 100 yards

•                Sitting for about two hours

•                Getting up from a chair after sitting for long periods

•                Climbing several flights of stairs without resting

•                Stooping, kneeling or crouching

•                Reaching or extending arms above shoulder level (either arm)

•                Pulling or pushing large objects, like a living room chair

•                Lifting or carrying weights over 10 pounds, like a heavy shopping bag of groceries

•                Picking up a 5p coin from a table

•                Using a map to figure out how to get around in a strange place

•                Recognising when you are in physical danger

•                Preparing a hot meal

•                Shopping for groceries

•                Doing work around the house or garden

•                Individuals in the Dependent Phase of later life have severe physical limitations,

•                including difficulty with one or more of the

•                following activities:

•                Climbing one flight of stairs without resting

•                Dressing, including putting on shoes and socks

•                Walking across a room

•                Bathing or showering

•                Eating, such as cutting up food

•                Getting in or out of bed

•                Using the toilet, including getting up or down

•                Making telephone calls

•                Communication (speech, hearing or eyesight)

•                Taking medications

•                Managing money, such as paying bills and keeping track of expenses

They may also have some of the difficulties described in the Decline Phase, in addition to these difficulties

Dementia prevention

It’s no surprise that adopting a healthier lifestyle is key in reducing dementia risk. When the World Health Organization (WHO) released a report earlier this year, entitled Risk Reduction of Cognitive Decline and Dementia, it found that what was good for the body was good for the brain. To help prevent or delay Dementia WHO came up  with its guidelines:

Stop smoking — even after age 60, smoking cessation has been shown to help lower risk

Manage conditions including hearing loss, hypertension, high cholesterol, diabetes and depression

Avoid drinking in excess and middle-age weight gain.

And for the most bang for your buck, eat healthily and exercise regularly.

Diet

Researchers have long hailed the Mediterranean diet as one of the healthiest and, according to the WHO, it’s the best one for reducing the risk of dementia. It’s defined as being high in fruits, vegetables, legumes and grains; including healthy fats such as nuts and olive oil; and low in dairy and meat.

In fact, a study by Toronto’s Baycrest Rotman Research Institute showed that older adults who limited meat to once a day and ate red meat less than once a week reduced Alzheimer’s risk by 36 per cent.

At home, use less ground beef in tacos but add a handful of chopped walnuts. Or try lentils, lower in fat than even turkey, as the protein in soups and stews.

Exercise

The WHO also advises that people aged 65 and older get at least 150 minutes a week of moderate aerobic activity — increasing it to 300 minutes further boosts cognitive benefits. Walking briskly, swimming and cycling all fit the bill — and have been shown to extend lifespan — as do household chores such as sweeping floors and mowing the lawn.