It’s here, finally, the day of your retirement. You’ve been looking forward to this day for 20, 25, or perhaps even more years than that. No more roll calls, writing tickets, court appearances, fights, shootings - you get the idea. You can finally take a deep breath and relax. Well at least for a short while. We’re retiring in our 50s and 60s. That means according to the World Health Organization we still have a lot of living to do. Their research indicates that life expectancy in the USA is 79.3 years or perhaps longer. So if you retired at age 55, you have more than 25 or 30 years left to live. But you want to do more than just live those 25 or more years, you should want to really enjoy them and look forward to each day
One of the ways to make your retirement more enjoyable is to be healthy and fit. I know that some retirees look forward to just chilling out. The last thing they want to think about is exercise. But believe me, if you ease into retirement with the mindset of doing absolutely nothing, it will come back to bite you. It’s just as important in your later years to be physically fit as it was when you were a rookie.
Studies indicate that exercise reduces the risk of early death, helps control weight, and lowers the risk of heart disease, stroke, type 2 diabetes, depression, some types of cancer anxiety disorders, cognitive decline, and hip fractures. Recent research showed physical activity may be as effective as medication in preventing early death in people who've had heart attacks or strokes. And a regular exercise program may help reduce medications for conditions like high blood pressure and high cholesterol. These are particularly important considerations for seniors.
An article by Rich Freedman, an ISSA Master Fitness Trainer, explains the system he named BESS-S. The acronym stands for Balance, Endurance (both aerobic and anaerobic), Strength (aka weightlifting), Speed, and Stretching and flexibility. BESS-S is a system that enables one to develop a fitness regimen regardless of age. Let’s go through each component.
BALANCE
Here’s a startling statistic: more than twice as many people die each year from falls than die from homicide. That means concentrating on balance and speed training can prolong one’s life. Simply practicing standing on one leg can help improve balance if you practice this basic drill each day.
ENDURANCE
The exercises that improve endurance are ones you have perhaps been doing all your life - walking and biking (including stationary biking). You can also include jogging or running, but Freedman cautions the injury rate is “notably higher” for these two. For anaerobic endurance he recommends stair-climbing or an elliptical machine.
STRENGTH TRAINING
The old standbys: pushups for upper body, and squats and lunges for the lower body should be adequate. Then add some core work like planks and crunches. Friedman says, “… these exercises are the real building blocks of any strength program.” He reminds us to warm up properly so as not to injure the muscles. If you’ve been using weights on a regular basis throughout the years, by all means continue to use them.
SPEED TRAINING
Lots of variables here\ - jumping rope (which I’ve been doing), faux jump roping (jumping in place simulating using a jump rope), even skipping and hopping are all excellent. Shadow boxing is another way to improve speed and even coordination.
STRETCHING AND FLEXIBILITY
There are choices here as well. Pay attention in particular to glutes and hamstrings, they are commonly injured. Yoga classes and the use of foam rollers are highly recommended. Being flexible is a plus as one ages.
What I’ve gleaned from Freedman’s program is that the BESS-S way is user-friendly and doesn’t require going to a gym, although many people benefit from going to a facility just to get away from distractions. The key is to get into a regular routine and prioritize your fitness. Of course, your doctor should okay any fitness program you decide on. Make sure your heart, in particular, is healthy enough for regular exercise.
One last thing. We talk a lot about mindset and how important it is for cops to be positive and have a winning mindset. This still applies as we age and enter into retirement. A study published in the journal, Personality and Individual Differences, found that loss of physical abilities in older adults was associated with cognitive decline, but only in those who held negative perceptions of aging
According to Dr. Gary S. Moak, chief of geriatric psychiatry at New Hampshire Hospital, “If you approach late-middle age or early old-age with the view that aging inevitably comes with decline and frailty, it may become a self-fulfilling prophecy. But if you go into aging recognizing that those things may happen but you can take steps to make a difference in what happens to you, you’ll not only maintain your abilities and functions, but you’ll also develop new ones.”
Reaching retirement is a blessing, and enjoying it long term is a privilege that many of our colleagues never get to experience. Just as you planned financially for your retirement, so also must you plan for your golden years regarding your quality of life. Being fit and healthy will make your retirement even that much better.
Stay Safe, Brothers and Sisters!
