For many individuals, retirement is something to look forward to after decades of hard work. It’s a time to relax, engage in old or new hobbies, go on adventures, and enjoy time with loved ones. However, retirement can sometimes be a frustrating chapter in life if you experience health issues.
This is especially true for heart health, as adults age 65 years or older are more likely to experience cardiovascular disease. A healthy heart is vital for your well-being. Fortunately, there are steps you can take to preserve and potentially improve your heart health even after you retire. Below, we’ll explore the importance of good heart health during retirement and what you can do to maintain it.
The Importance of Good Heart Health After Retirement
Your heart health largely influences your overall health, as your heart is responsible for pumping nutrient-rich blood throughout your entire body. As this blood pumps through, it supplies your body with oxygen while also removing waste. The quality of your blood and your heart’s ability to efficiently pump it throughout your body can impact the health of everything from your cells to your immune system.
As we age, especially into our sixties, we become more susceptible to cardiovascular disease, high blood pressure (hypertension), stroke, cardiac arrest, and coronary heart disease. This is partially related to the deterioration of cardiovascular function due to aging and the slowing down of our metabolisms. It’s also related to damage due to:
- Excessive alcohol consumption
- Smoking and vaping nicotine
- Not getting enough regular exercise
- Poor sleep habits
- A diet that’s high in sodium, sugar, and carbohydrates
- High cholesterol levels
- Certain health conditions, including obesity and diabetes
Having a family history of heart disease can also factor into your heart health later in life. However, lifestyle and health habits are among the greatest determinants — and their implications often don’t crop up until you reach your 50s.
Ultimately, poor heart health can negatively impact your ability to enjoy retirement, as it typically comes with several limitations. These limitations can include things like having to give up some of your favorite foods or experiencing difficulty in completing daily tasks and partaking in certain activities. There’s also often stress involved in knowing that poor heart health could lead to a cardiac event, such as a heart attack or stroke.
Staying Healthy Later in Life
It’s not too late to prioritize a healthier lifestyle. The key is to become aware and embark on that healthy lifestyle journey to reduce your risk of heart disease and other chronic illnesses during your retirement years.
So, what are some things you can do to maintain your overall heart health as you age? Start by following these tips:
- Visit your doctor. Make an appointment to discuss your blood pressure, cholesterol, and blood sugar levels. Make sure you have a clear idea of your numbers, especially if they’re not within a typical range. If your levels aren’t within normal ranges, your doctor can help you determine the best course of action, whether it be lifestyle changes or certain medications.
- Reevaluate your diet. Take a look at your eating habits and the foods you consume the most. Do you consume a lot of salty or sugary foods? Are you eating enough fruits and vegetables? You don’t have to eat a raw diet to achieve better heart health, but it can help to follow a wholesome diet that prioritizes the right food groups. Your doctor can help you formulate a diet that meets your needs.
- Get more exercise. Moving your body is important for your cardiovascular health. The American Heart Association recommends at least 150 minutes of moderate physical activity each week for adults. This equates to about 30 minutes of exercise per day five days per week. Something as simple as a brisk daily walk can help if you’re getting your heart rate up.
- Work on stress management. Prolonged stress can contribute to long-term heart and blood vessel issues due to a consistent increase in heart rate, elevated stress hormones, and high blood pressure. If you’re someone with chronic stress or find yourself feeling stressed more often than you once did, it’s important to find a way to manage that stress. Having healthy outlets, such as exercise, certain hobbies, or meditation, can help you keep your stress levels down.
Poor heart health can limit your abilities and overall productivity as a retiree. You’ll likely want to enjoy the things you love — including spending time with family and friends — in retirement, and taking care of your heart can help you do so. Remember, it’s never too late to start taking better care of yourself, but it’s ideal to start doing so as soon as you can.
Resource Links
“Heart Health and Aging” via the National Institute on Aging
“Cardiovascular Risks Associated With Gender and Aging” via the Journal of Cardiovascular Development and Disease
“American Heart Association Recommendations for Physical Activity in Adults and Kids” via the American Heart Association
“Stress effects on the body” via the American Psychological Association