Steps to Create a Proactive Health and Wellness Plan

 Over the past few days I have posted about warning signs that you may not be ready for retirement, ending with a plea to look after your physical and mental health. Here are some ideas on how you can start

1.     Schedule Regular Check-ups and Screenings

o    Ensure you see a doctor regularly for preventive screenings (cholesterol, blood pressure, cancer screenings, etc.).

o    Discuss any concerns about mental health with a healthcare professional.

2.     Incorporate Physical Activity

o    Start small: A daily 30-minute walk or joining a local fitness class designed for seniors can have long-lasting benefits.

o    Websites: Go4Life (National Institute on Aging), SilverSneakers (fitness programs for seniors).

3.     Adopt a Balanced Diet

o    Work with a nutritionist to create a diet plan that supports healthy aging.

o    Websites: EatRight (resources on nutrition), Canada’s Food Guide for healthy eating tips.

4.     Mental Health Support

o    Engage in mindfulness practices or meditation to manage stress. Apps like Calm and Headspace are great resources.

o    Seek support groups or therapy if feeling isolated or experiencing anxiety about retirement.

5.     Engage in Social Activities

o    Join clubs, volunteer, or participate in social programs to stay mentally and socially active.

o    Websites: Retired Teachers of Ontario (RTOERO) for retirees' social engagement opportunities.

6.     Track Progress and Stay Accountable

o    Use apps or journals to track health progress, fitness activities, and dietary goals.

o    Websites: MyFitnessPal for tracking fitness and diet.

Ignoring health and wellness in the lead-up to retirement can diminish the quality of life in this exciting new chapter. By countering the common reasons people avoid health planning with actionable advice, individuals can stay proactive, ensuring that they remain healthy, active, and able to fully enjoy their retirement years.

Warning signs you are not ready for retirement ignoring health wellness

Many of us who are considering retirement go to financial planners and believe that if we focus exclusively on financial planning, we will have a fulfilling retirement. However, in doing this we may relegate physical and mental health to secondary concerns and believe we will address them “later.” Financial security is essential, but it goes hand-in-hand with health. If your health is compromised, no amount of money will allow you to enjoy the fruits of your retirement. Use a balanced approach to retirement planning that includes health and wellness alongside financial strategies. Investing in your health is just as important as investing in your portfolio.

Some people may not realize how much physical and mental health can change after retirement. In the last few years, I noticed that I had been slowing down, not exercising as much, not golfing as much as I used to, and I was getting tired faster. put it down to ageing. When I finally discussed the issues with my doctor, he sent me for tests and about a month later I was having a heart procedure as I had a 100% blockage in one artery and 50% in another. You may believe you will feel the same as you did when you first retire, but remember that aging is a gradual process, and starting health and wellness practices early can keep you feeling energized, active, and independent. Talk to your healthcare professionals to get personalized advice on managing health as you age, including regular exercise, nutrition, and mental health strategies.

People may think that once they reach a certain age, making changes to their health habits is futile. They might feel that improving physical fitness, losing weight, or managing mental health challenges isn’t achievable later in life. It’s never too late to make positive changes. Many studies show that improving diet, increasing physical activity, and managing stress can significantly enhance well-being no matter what age you are. Small, consistent changes can lead to significant improvements. For instance, I have started back on the road to god health by starting with short daily walks and doing simple stretching to help improve my mobility and mood.

I was  not aware of subtle declines in my  health, as the changes happen gradually. I dismissed the symptoms of my heart problem, like fatigue, difficulty sleeping, or increased stress as normal parts of aging, rather than signs of underlying issues. I am not alone in this attitude. However, regular health assessments can help track changes that may otherwise go unnoticed. Monitor your physical and mental health regularly through routine doctor visits, where you tell the doctor about changes that are happening to you, health screenings, and mental wellness check-ins. Keeping track of symptoms and seeking help early can prevent small issues from becoming bigger problems.

If you feel healthy now, you might assume you don’t need a proactive health and wellness plan. A false assumption to make is what has worked in the past will continue to work indefinitely. While feeling good now is great, health needs change over time, and what worked at age 40 or 50 may not work at age 65 or 75. Staying ahead of potential issues ensures that you can maintain good health long-term. Developing a wellness plan is a way to future-proof  your health, so you can continue to enjoy activities you love.

Some of us come from environments where taking care of our health proactively is not emphasized or encouraged. They may believe that aging “just happens” and that it’s something to endure rather than manage. Look around for those who have successfully embraced a healthy lifestyle. It is never too late to change habits and many communities now have wellness programs tailored to older adults, offering social engagement and support alongside physical health improvements.

Warning signs you may not be ready for retirement you have health Concerns without a Plan 1

The last thing I considered when I decided to retire was my physical and mental health. I felt good, was in not bad shape, and I was excited about retirement. Those who have been following me know that the excitement about retirement for me lasted one day and then I went back to work.

I was not alone in ignoring my health and wellness. Many people approaching retirement overlook or ignore physical and mental health changes and fail to develop a proactive health and wellness plan. There are various reasons why this happens, often stemming from misconceptions, fears, or a lack of awareness. I want to talk today and tomorrow about some of the common reasons for neglecting health and wellness planning, along with some thoughts to overcome these justifications.

We deny that we are getting old, I define old as anyone who is 10 years older than me. I do this as a joke and understand that as I age, I may be limited in what I can do. However, there are some individuals who resist acknowledging that they are aging or may like I did when I first retired, feel invincible despite their age. They might believe that significant health changes won’t affect them, or like me they feel young at heart and equate that with physical health. Having worked with seniors since I fully retired in 2014, I understand that embracing aging is part of living well. Acknowledging that the body and mind change with age allows us to make proactive choices to support health. Ageing as an opportunity for self-care and living more intentionally. Many age-related changes can be mitigated or managed with a proactive wellness plan, helping  us to feel our best for as long as possible.

One of my pet peeves with the medical system in my province is that there is no focus on preventative care. So, going to the doctor to get ideas on how to stay healthy or having a yearly check-up does not happen  unless you pay for it out of pocket. I hope it happens in your jurisdiction. So, the cost of a yearly checkup is prohibitive for many seniors as is the idea of getting bad news from doctors. These two ideas prevent people from regular check-ups or facing mental health concerns. In addition, some people may worry that finding a problem will negatively impact their retirement plans.

If you can afford it, regular check-ups often catch health issues early, when they are more manageable and easier to treat. Facing health concerns can actually preserve our quality of life and extend our enjoyment of retirement. If you can try to reframe health check-ups as empowering as they give you control over your health, rather than letting conditions progress unchecked.

Warning signs you are not ready to transition to retirement you are emotionally detached from yor future 2

Joining a community of retirees or pre-retirees can help you feel emotionally connected to your future by sharing experiences and aspirations with others. This could include groups for hobbies, travel, volunteering, or social clubs. Platforms like Meetup or local community centers often have groups tailored to retirees. Additionally, online forums like AARP provide spaces for discussing retirement plans and finding inspiration. Seeking advice from those who have already retired successfully can inspire emotional attachment to your own future. A mentor or retirement coach can help you visualize what's possible and guide you in creating a fulfilling retirement life. Look into retirement coaching programs or mentorship networks like Retirement Wisdom for personalized guidance.

Many retirees find deep emotional fulfillment through giving back to their communities. Volunteering not only helps you feel a sense of purpose but also offers a way to stay emotionally connected to society and to the future of others. Websites like VolunteerMatch or Encore.org specialize in helping retirees find meaningful volunteer opportunities that align with their interests and values. Take time to reflect on what matters most to you, whether it’s family, community service, travel, or personal growth. Understanding your core values and how they can shape your retirement will help create an emotional investment in your future.  Journaling exercises or using workbooks designed for retirees (such as “The New Retirementality” by Mitch Anthony) can help clarify your purpose.

Retirement is the perfect time to invest in learning, whether it's mastering a new language, honing creative skills, or diving into new subjects. Lifelong learning keeps our minds active and engaged, helping us feel more connected to our future by continuously evolving. Platforms like MasterClass, Udemy, or Great Courses offer a range of subjects that can spark new passions and enrich your retirement life.

Emotional attachment to your future can grow when you start exploring new hobbies and creative outlets. Trying something completely different from your career or past experiences can ignite a sense of curiosity and enthusiasm. Consider trying out art, photography, writing, gardening, or travel planning. For inspiration, check out hobby-based websites like CreativeLive or Skillshare.

Staying physically active not only boosts your health but also enhances your  emotional well-being. Engaging in physical activities—whether it's walking, swimming, or yoga—can help you feel energized and more positive about the future. Use apps like FitOn or SilverSneakers (which offers fitness programs designed for older adults) to incorporate exercise into your daily life. Keep your mind sharp by challenging yourself with puzzles, games, or intellectual activities. A well-engaged mind will help you feel confident and excited about your future retirement. Apps like Lumosity or puzzle books from Brain HQ offer ways to keep your brain engaged and mentally strong.

Building an emotional attachment to your future in retirement involves embracing possibility, setting meaningful goals, fostering positive relationships, and engaging with your passions. By exploring new opportunities, staying mentally and physically active, and seeking emotional fulfillment, you can transition into retirement with excitement and purpose, rather than fear or uncertainty. Through a combination of mindful practices, lifelong learning, and purposeful living, retirement can be the most emotionally enriching phase of your life.