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Staying Healthy in Retirement

Staying Healthy in Retirement. R-10 and Counting – September 9. Legal Disclaimer.

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Staying Healthy in Retirement

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  1. Staying Healthy in Retirement R-10 and Counting – September 9

  2. Legal Disclaimer The material in this webinar is provided as general information and education; it should not be construed as, and does not constitute medical advice nor legal, accounting, tax or other professional advice or services on any specific matter. Readers should consult with their counsel or other professional adviser before acting on any information contained in this presentation. Contact your primary care provider before starting an exercise program.

  3. 5 Dimensions of Well-Being and Moving Towards Retirement

  4. Social Dimension • Plan for ways to get out of the house • See family and friends • Volunteer • Bucket list items • Look for ways to expand relationships • Explore ways to learn new skills/fine tune skills • Community colleges/vocational-technical schools • Libraries • Hobbies

  5. Emotional Dimension • Identity changes after retirement • Family roles change • Routines may not be the same • May feel devalued, may be happier or both • Lonely or overwhelmed or both • Know that it isn’t always easy

  6. Spiritual Dimension • More time to connect • Not in the pulpit anymore • Volunteer within the church? • Step away for awhile? • Won’t be going to the church everyday • Set boundaries

  7. Financial Dimension • Access tools provided by Wespath • EY • Benefits Access • Clergy Benefits Academy • Clergy Tax workshops • Communicate with family and loved ones • Live on your new budget before retirement • Explore part-time work • Plan for large purchases • Set boundaries

  8. Physical Dimension • Establish a good relationship with primary care provider • Get a physical—don’t forget the dentist, optometrist, etc. • Plan ahead for: • Specialist visits • Procedures • Necessary medications • Vaccinations • Determine insurance coverage when coverage transitions • Get ACTIVE

  9. Physical Activity Plan What Does Being Physically Active Look Like? Keys to Consider Benefits ofBeing PhysicallyActive Goal Setting Physical Activity Recommendations

  10. NullaPorta euLectus at Tempus Donec a Massa VestibulumSuspendisse What are the benefits of physical activity/exercise?

  11. Polling Question • What are the Benefits of Physical Activity? Menti.com Code: 26 02 90

  12. My Passion—Solidified • High-intensity strength training in nonagenarians. Effects on skeletal muscle. • Fiatarone MA1, Marks EC, Ryan ND, Meredith CN, Lipsitz LA, Evans WJ. JAMA. 1990 Jun 13;263(22):3029-34. • This was one of the first studies to use a high-intensity strength training with a much older population • It is never to late to get started, but why wait you can enjoy your gains through out your life

  13. Physical Activity vs. Exercise? Let’s define physical activity and exercise Let’s get moving!

  14. What does being physically active mean to you?

  15. Polling Question • What does being physically active mean to you? Menti.com Code: 26 02 90

  16. Motivations to Be More Active Goals are individual and personal • Walk in a charity 5k • Feel better • Medical reasons • Active and retired • Play with grand babies Most who begin a physical activity programhave a goal in mind

  17. Example Goals Consider making short, medium-term goals to get you to the long-term goals • For accountability • To gauge progress and celebrate wins • Long-Term Goals—Example: • Weight-loss • Feel better • Manage chronic conditions

  18. Physical Activity Look Like? • Monthly • By the season • As your interests change • To match your goal for that timeframe • Adapt your physical activity to yourneeds and resources Alter your physical activity program during the yearto reach your goals

  19. Example of Long-Term Goal Setting • Long-Term Goal: Lose 25 pounds by July 31, 2020 for a cruise to Alaska • Weight loss per month: 3.5 pounds • I am going to start: • Walking 3 days per week • Calisthenics 2 days per week • Eat a healthier breakfast • Recipes and suggestions from myplate.gov • After Thanksgiving: • Use myplate.govto healthy-up snacks and dinner • January 1: • Add two exercise videos

  20. Recommended Guidelines • At least 150 minutes of moderate-intensity aerobic activity per week • Brisk walking • Or, 75 minutes of vigorous-intensity aerobic activity • Jogging • PLUS 2 sessions per week of strength training

  21. Real World View Walk 30 minutes a day for 5 days—total of 150 minutes • Can be as short as 10 minute walks • Walk to the store, between meetings,at lunch • UPDATE – Even one or two minutes at a time counts!

  22. Real World View Strength training two days per week • Calisthenics (or body weight exercises), resistance bands or weight machines • 8-10 exercises focusing on the big muscle groups

  23. Real World View Stretching or flexibility training is important to include • Helps to increase joint range of motion • Can be relaxing • Important at the end of exercise • Focus on the muscles used during activity, hold each stretch for 15 to 30 seconds, repeat

  24. Keys to Consider • Add your activity sessions to your weekly/monthly calendar • Consider ways to sneak in activity during the day • Get up from your desk for a quick walk • Walking meetings or walk with friends • Walk a set number of steps each hour during the day • Stretch and do core exercises before you get out of bed Your schedule is busy

  25. Keys to Consider • Begin slowly, don’t go all out, pace yourself • Walk one or two days and see how you feel • Include warm-up and cool-down • Stretch at the end of your activity • Consider adding balance activities • Stand on one leg while brushing teeth • Take a yoga class

  26. Keys to Consider • Invite a family member or friendto join you • Share your goals with supportive family and friends • Mentally commit to being physically active and reach your goals • Getting fit does not require suffering and exhaustion

  27. Keys to Consider • Tracking devices—Fitbit, Garmin, Polar • Tracking apps—iPhone and Google,Strava, Run Keeper, MyFitnessPal Use technology for motivation to trackprogress and connect with others

  28. Keys to Consider Frequency How often? Intensity How difficult? Time How long for each activity? Type What kind of activity? Think in terms of FITT

  29. Sample Weekly Activity Plan • Consistency is key • Each area has minimum number of days to reap benefits—don’t stress if life gets in the way, just get restarted • Be kind to yourself, keep it positive but accountable

  30. 5 Dimensions Wrap-up • All of the dimensions are inter-related and influence the others • Doing well in one dimension can help another • Struggling in one dimension can stress another dimension

  31. Resources • Wespath Benefit Plans Toolkits wespath.org/benefits/resources/wellness-toolkits/ • Centers for Disease Control and Preventioncdc.gov/physicalactivity/index.html • Academy of Nutritioneatright.org/ • Wespath Benefits and Investments wespath.org/benefits/information/

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