People are living longer today and tend to have better health. The life expectancy rate at birth for men is now almost 77 years and about 82 years for women. You may spend many years in retirement so it is important to work out the best way for you to enjoy that time. Some people think that growing older means that you will become sick or disabled. This is not always the case. There are many things that will affect your health and mobility in later years. These include genetics, previous health and injury, diet and nutrition including alcohol and tobacco consumption, exercise, environmental factors, your relationships and your psychological health. Many people do not become sick or disabled until the last few years of their life.
You can’t change your genetic background or your past health and injuries. But it is never too late to start taking better care of yourself. So planning for an active retirement should include making the changes to improve your health and lifestyle.
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Good nutrition is essential to health and increases vitality and energy. Eating a wide variety of foods is the key. A balanced diet is made up of foods from each of the food groups. Use the recommended serves below as a guide, keeping in mind individual requirements vary with age and activity*.
| Food groups |
Men |
Women |
| Breads and cereals |
4 – 7 serves |
4 – 6 serves |
| Vegetables and legumes |
5 serves |
5 serves |
| Fruit |
2 serves |
2 serves |
| Milk, yoghurt and cheese |
2 – 3 serves |
2 – 3 serves |
| Meat, fish, poultry, eggs, nuts, legumes |
1 ½ - 2 serves |
1 – 1 ½ serves |
*From the Australian Guide to Healthy Eating
Good nutrition is not expensive. In fact, people on a relatively low income can improve the nutritional value of their diet by shopping more wisely. The WA Department of Health’s FOODcents recommends spending according to the Health Eating Pyramid. That 60% of your total food budget is spent on fruit, vegetables, breads and plain cereals. That 30% is spent on lean meat, milk foods and nuts, and 10% on margarine, oils and ‘extras’ such as processed and convenience foods.
FOODcents shows people how to get value for money and value for health when spending their food dollar. For further information on FOODcents call Health Info on 1300 135 030.
There are plenty of books available about nutrition and if you don’t know how to cook – think about taking lessons or borrow recipe books from the public library. The WA Department of Health has useful information about nutrition and exercise on its website. Go to www.health.wa.gov.au
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Regular physical activity will help keep you fit, improve your mental health and help with your mobility.
People in all age groups, who have poor physical health, tend to have more depression. Research indicates that regular physical activity can be beneficial in relieving the symptoms of depression. So try to be active every day.
Walking can be done at any time and won’t cost you lots of money. You can walk alone or with a friend or group of friends. Or join a walking group or get a dog to keep you company while you walk. Walking helps to connect you with your community and improves your health.
Some gymnasiums offer low cost exercise groups to older people, and a number of seniors groups run exercise classes.
Another option is the Living Longer Living Stronger Strength Training Program. This is a specially designed program for over 50's endorsed by Council on the Ageing (COTA). The program is based on scientific research. If your local centre doesn't have the program yet ask them to call COTA on 9321 2133. The more demand for the program the more readily available it will be for Seniors.
Also check out the notice board at your local library, seniors centre, or community centre. There are many other simple exercise options like getting the bicycle out of the shed, joining a bowling club or swimming at your local pool.
Remember if you have been inactive for some time or you have heart disease or close relatives with heart disease, or you have other major health problems, check with you doctor before you start your activities.
Consider:
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walking to the local shops;
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joining a walking club;
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inviting family or friends to join you in a walk instead of that coffee and cake at the café; or
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buying a pedometer and recording the length of your walks along the beach, around the local oval, park or paddock.
Visit the Seniors Recreation Council of WA (Inc) website at www.srcwa.asn.au for a comprehensive list of sport and recreation activities for adults or call 9387 8811 for a copy of the directory Add Life to Your Years.
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Many people miss the mental stimulation of work and it is important to keep yourself mentally alert in retirement. Things to consider include:
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learning new skills such as a new language, hobby or sport;
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reading – join the local library or a book club;
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games, puzzles and crosswords;
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learning to play a musical instrument;
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learning to use or get more use out of your computer; or
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joining a discussion group.
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I
t’s important to have regular medical check-ups to pick up things at an early stage. This is just as important for men as it is for women. Early detection of many diseases increases your chances of recovery. It is also important to maintain good oral health by visiting the dentist regularly. You should also have regular eye tests, especially if you drive.
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Should your health or disability start to make it difficult to manage at home, talk to your doctor about getting help through the Home and Community Care Program, or call the Commonwealth Carelink Centre on 1800 052 222 or go to www.commcarelink.health.gov.au
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