Every holiday, I make myself the same promise: Don’t overeat. Don’t overdrink. Keep up the exercise.
And every holiday, I break that promise.

I tell myself, “You deserve a break!” and before long, I’ve slipped into late nights, lazy mornings, and just the thought of physical exercise fills me full of horror. Sound familiar?

Retirement, especially in the early days, can feel like a never-ending holiday — no morning meetings, no deadlines, no obligations. And just like on holiday, you can start to lose muscle tone and brain cell connections.

This is where this month’s theme comes in:
Use it or lose it — for both your body and your brain.

Let’s talk about how to stay active and energised — and why it’s one of the best investments you can make in your retirement life.

PHYSICAL EXERCISE

Move It or Lose It

Most of us associate “keeping fit” with going to the gym. Whilst gyms may be the answer for some, they’re far from the only option available.

You need to find something that works for you and avoids burnout.

Here are some other types of exercise that you may want to consider:

GARDENING

• Benefits: Full-body workout, fresh air, and results that everyone can share
• Tip: 30 minutes of weeding or digging counts as moderate exercise
• Bonus: Can be calming and therapeutic

SWIMMING (or OPEN WATER DIPS)

• Benefits: Builds muscle, improves heart health, gentle on joints
• Tip: Check for adult swim sessions or clubs in your area
• Bonus: Can increase lung capacity and reduce stress

RUNNING (or JOGGING)

• Benefits: Improved heart health, stronger bones & muscles
• Tip: If it’s new to you try the ‘Couch to 5K’ app or join a local Parkrun (Parkrun – designed for social runners – operates in over 23 countries!)
• Bonus: Meet new people

DANCING

• Benefits: Better balance & coordination, improves cardiovascular health
• Tip: This doesn’t have to mean ballroom dancing. Try Salsa, line dancing, Zumba, or even Hip-Hop — whatever works for you
• Bonus: It won’t even feel like exercise if you enjoy it!

WALKING & HIKING

• Benefits: Muscle tone, heart health, mental clarity
• Tip: You don’t have to aim for long or fast walks. Look at joining a local club whose style suits you
• Bonus: Time in nature does wonders for your mood

SPORT (ANY KIND!)

• Benefits: All-round fitness AND social interaction
• Tip: There are all sorts of sports available – keep trying until you find one that you like. You may not become an Olympian but it’s never too late to start trying!
• Bonus: You don’t have to win to have fun

YOGA & PILATES

• Benefits: Core strength, flexibility, balance, mindfulness
• Tip: No one in the class will be looking at you; they’re too busy concentrating on what they’re doing!
• Bonus: Yes, it’s gentle — but your muscles will feel it!

TOP TIP: MIX IT UP!

Doing the same workout repeatedly can get boring and may result in you finding excuses not to exercise at all. Combine different activities to stay motivated and target different muscle groups.

💡 Exercise isn’t meant o be punishment — it’s an investment for living well: traveling, playing with grandkids, or simply getting out of bed feeling great.

MENTAL EXERCISE

Use It To Keep It

The brain may not be a muscle, but it acts like one — it thrives on challenge, stimulation, and novelty. Without stimulation your mental capacity will start to decline.

So how do you stay sharp (and entertained) in retirement?

WORK (PART-TIME or VOLUNTARY)

• Benefits: Mental engagement and interest
• Tip: Try working in a different sector or maybe try something you’ve always been curious about
• Bonus: Option to earn a little extra for your travel fund

(For more information on why you may wish to work, in retirement, and how to go about it see Part 5 of the blog.)

PUZZLES

• Benefits: Enhances problem-solving skills and memory, increases focus
• Tip: Whilst traditional activities like crosswords, Sudoku, Solitaire are fine, don’t forget that there is a vast array of online games like Candy Crush
• Bonus: Using online puzzles and apps keeps you ‘current’ with new technologies

LEARN A NEW LANGUAGE

• Benefits: Challenges your brain and opens travel doors
• Tip: Local evening classes are great but you can also self-teach via the internet or use apps like Duolingo
• Bonus: Learning even a couple of words can help you get more from your next travel adventure

CREATIVE PURSUITS

• Benefits: Flexes your imagination and emotional intelligence
• Tip: Try something new like writing a blog, paint, compose music, or even learn a new craft
• Bonus: Whilst you are doing this for yourself, other people will appreciate your work too

LEARN NEW SKILLS or RESEARCH NEW SUBJECTS

• Benefits: Keeps curiosity alive
• Tip: For new ideas, try asking friends and family to suggest skills and subjects that you ought to explore
• Bonus: Meet new people and have new stories to share – you might even find that young friends and family start to come to you as the ‘expert’ in these new areas!

PLAY GAMES (YES, REALLY)

• Benefits: Improves cognitive functions like memory, problem solving and strategic thinking
• Tip: There is nothing wrong with chess or bridge but don’t discount online multiplayer games
• Bonus: Going ‘online’ can connect you with the grandkids too!

💡 Challenge your brain like you challenge your body — regularly, joyfully, and with variety.

Before you scroll on, ask yourself ‘Which of these could I try this week?’

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PERSONAL DISCLOSURE

What I actually do — the good, the bad, and the occasionally lazy

My Physical Routine

People say you’ll get addicted to exercise. I’ve been going to the gym for over 20 years, and I’m still waiting for that addiction to kick in. If someone invented a way to outsource workouts, I’d be first in line!

Here’s what my week usually looks like:

• GYM (twice a week): Weight sessions to maintain muscle mass
• YOGA (once a week): For flexibility and mindfulness. I resisted it at first — 9 years on, I swear by it.
• WALKING/HIKING (whenever I feel like it): Because I actually enjoy it (and it gets me outside)

I think of exercise as an investment in my future — enabling me to travel, play with my grandson, and do all of the great things in life!

How I Keep Mentally Sharp

Mental activity isn’t a challenge for me — I can’t sit still and love learning new things.

• I still work one day a week – doing something totally different from my old career.
• I play Candy Crush and Pokemon Go — yep, really. It keeps me thinking and connects me with younger family members. As my wife said, “You’d play Monopoly with the kids — why not play on an app?”
• When I travel, I try to learn at least a few phrases in the local language (though I did once get in trouble for speaking Maasai in a school in the Maasai Mara).
• I write this blog — and one day, I might even write a book. (This and similar wild ideas live in my “Ideas Jar” blog page.)

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What’s Your Exercise Regime?

“What does your workout routine look like? Let’s swap ideas in the comments!”

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SUMMARY

So, what’s the bottom line?

To get the most out of retirement — whether you’re fully there or just easing in — staying active is non-negotiable.

• Your body needs regular movement to stay strong, flexible, and energised.
• Your brain needs novelty, challenge, and purpose to keep sharp and engaged.

This doesn’t mean hitting the gym five times a week or solving advanced calculus problems. It means finding activities you enjoy, doing them consistently, and being open to trying new things.

Your challenge:

Pick one new activity for your body and one for your mind.
Try it. Tweak it. Maybe even love it. And see how it feels – then tell us in the comments how it went. Let’s help each other to find ways to navigate this journey!

Because staying active isn’t just about living longer — it’s about living better.

UPDATES & QUESTIONS

UPDATES

DOMESTIC TRAVEL – New Adventures with Minimum Fuss & Cost

I’m now breaking the old rule of ‘never try to mix business with pleasure’.

Now, when I need to travel for business, I look to extend the stay so that my wife and I can travel together (fuel and accommodation already paid for) and explore the area that I’m going to.

So far we’ve visited Cambridge and Castle Combe (a pretty little village in South West). Yes — my wife does work and works remotely whilst we’re away.

It’s having the flexibility of working part time that makes this possible.

Tip: Whether its punting in Cambridge or taking a photo in Castle Combe, go early to avoid the crowds!

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INTERNATIONAL TRAVEL – Bucket List Adventures

Following our North India adventure earlier this year, we’re about to tick off another location from our bucket list. Madagascar – the Galapagos of Africa – here we come!! We’ll let you know how we get on!

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INSTAGRAM – Getting Down with the Kids

I’ve started using Instagram to share Rookie Retiree further afield, so that we can grow the conversation (if you haven’t done so already please subscribe & share the blog with anyone that you think might be interested.)

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OVERCOMING AN ALLERGY – Getting Rid of Obstacles to Living Life

After 59 years I’ve finally proved that I’m not allergic to Tetanus – which makes it so much easier to obtain other vaccines

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ADVENTURES WITH GRANDCHILDREN – A Great Excuse to Play with Toys!

One of the great joys about retirement (semi or full) is being able to spend more time with the people that you love. I adore our grandson and now get to play with him most weeks.

When you ask him how he is – and he is 3 years old – he says ‘not too bad’.

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QUESTIONS & ANSWERS

QUESTION: How do you choose the people that you interview about retirement?

ANSWER: The 4 people that I’ve ‘interviewed’ so far are old colleagues and friends. I look for people who are happy to share their stories and who offer a different perspective.

Would you be willing to share your retirement story? If so, drop me a line at:

rookieretiree@btinternet.com

FUTURE BLOG CONTENTS

Back by popular demand, next month will feature the retirement stories from two more people – opening up about their journey into this brave new world.

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Links to the previous post (Part 6) and next post (Part 8) are provided below.

Link to PRIOR POST

Link to NEXT POST

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💡 Want more stories and insights on the Rookie Retirement journey?

Every chapter explores a different side of life after full-time work — from personal stories to health, purpose, and travel.

👉 Browse the full series here: [Contents Page]

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Regards