How to Retire Healthy
Updated: Jul 13
No one wants to reach the ripe old age of 65 and not be able to retire because of insufficient finances. Invest in your retirement now! Set aside money so that you are able to enjoy your retirement in relaxation.
But don't just stop there. What's the point of being able to financially enjoy your old age, but not being able to physically enjoy it?
Here's how you can plan for your retirement in comfort.
Every nutrition and exercise choice we make now will contribute to our retirement "savings".
Regular exercise will improve cardiovascular health and reduce bone density loss, preventing injuries in old age.
The earlier you start, the greater your retirement savings.
Most people know the importance of setting aside money into their savings account in preparation for a rainy day or eventual retirement. Well-prepared individuals will know to diligently set aside funds on a regular basis and take advantage of compound interest to grow their financial assets in the long term, and hopefully, be able to peacefully enjoy their retirement in their 60s or 70s.
Exercise and nutrition is an investment into your old age as well! Every choice you make between now and your retirement will contribute towards having a more physically fulfilling retirement. And just like finances, the earlier you start "saving" and "investing", the greater the returns you will see in your old age.
Let's take a look at the common preventable age-related illnesses and how making good choices involving exercise and food can help prevent them or at least delay its onset.
1. Cardiovascular diseases
According to the Singapore Heart Foundation, around 30% of deaths in Singapore are attributed to cardiovascular diseases such as heart attack, stroke, and hypertension.
Globally, heart disease and stroke cause as many deaths as HIV, tuberculosis, malaria, and diabetes, plus all forms of cancer and chronic respiratory disease COMBINED.
There is little doubt that a major contributor of cardiovascular diseases is linked to the increased consumption of trans-fat in processed food, which blocks our arteries.
Regular exercise will help to improve cardiovascular health by strengthening your heart and reducing plaque in your arteries.
By learning to reduce our intake of processed food, which is generally high in trans-fat, we can also significantly reduce the build-up of this plaque in the first place.
According to the CDC, getting at least 150 mins a week of moderate-intensity cardio will significantly reduce the risk of these diseases. For a better understanding of effective cardio not just to improve cardiovascular health but for fat loss, refer to our other post.
2. Bone weakness
Also known as Osteoporosis, is the loss of bone density and bone strength as we grow older. This results in osteoporosis-related fractures even from light falls and potentially lead to further complications.
Studies have shown that weight or resistance training can not only strengthen bones in areas most affected by osteoporosis but also build muscles to help with balance and coordination, which would prevent us from falling in the first place.
Type 2 diabetes is caused by the frequent rise and fall of insulin levels in our bodies as a result of our high-sugar diet.
With proper nutrition knowledge and habits, we can reduce our likelihood of giving in to our sugary cravings.
Through exercise, we can significantly reduce our risk of diabetes by increasing our insulin sensitivity, thereby reducing the peaks and troughs of our insulin levels.
By no means are the above an exhaustive list, but from here we get a pretty good idea of how many of the age-related illnesses that may hinder our freedom and enjoyment in our old age are actually preventable.
Simply by improving our knowledge around what we eat, and creating habits around exercise in our younger days, we give our older selves a better quality of life.
For our older and more mature readers, don't think it's too late for you and it's all downhill from here. Kairos Nutrition was created with the idea that there is no better time to start than RIGHT NOW. It's never too late to start.
We don't believe in failure. We focus on what is immediately within our control and how we can improve it one step at a time.