You have earned your retirement and deserve to enjoy your golden years now. But if you feel some emptiness in your heart and you don’t have enough to do all day long, get started with a new mindset and new routine to adapt to your new life style. Your golden mindset will bring the golden keys for your golden years.

A daily routine supports mind and body wellbeing by giving more control of life, help regulate hormonal levels and coping with stress. Setting a routine is a great way to start and maintain healthy habits, as well as build in time for daily self-care.

Key elements of a daily routine

• Sleep hygiene: Set regular bedtimes and wake times based on your personal needs and ensure sufficient quality sleep 6 – 9 hours daily (including naps). Sleep well is crucial for regulating cell function and helping your body boost immune functions.
• Eat well: Set your mealtimes and set up time restricted feeding window, if you practice intermittent fasting. Eat a balanced diet with moderation and portion control. Follow the links to learn more about the key role of protein, healthy fat, and energy source of carbohydrate. Malnutrition is a risk for muscle and bone loss, as well as brain health. Follow the link to learn more - Is it better to eat meat or just plant food? 
• Engage daily exercises and keep life in motion: The exercise routine may vary to include aerobics, strength, balance, flexibility. It may be break down to 15 min short intervals. Exercise is medicine.
• Plan your day’s activities (mental and physical), such as spending time in nature, doing a hobby you enjoy, i.e., music, reading and learning, with gratitude
• Prioritize self-care
  • Oral care: brushing twice daily, flossing and mouth rinse after eating
  • Skin care: cleaning, moisturizing, and sun safety
  • BM regularity: regular meal time and balanced diet will naturally regulate daily bowel movements.
  • Health indicator tracking: measure your weight/BMI, waist line, and blood pressure regularly
  • Less is more; unload your burdens and simplify life for healthy aging.

Tips for Success

• Create the routine that is right for you. No one share exactly the same routine. All healthy routines should include eating a nutrition-rich diet, exercising, and getting enough sleep in basic regularity. To start with bed time/get-up time and meal times on a regular schedule. Your exercise routine may not be exactly the same every day, workout variations are encouraged.
• Start small. Changing your day-to-day routine all at once probably won’t end up with lasting results. Pick one small thing each week to work on. It could be adding something new and positive, or cutting out a bad habit. Small changes add up.
• Add to your existing habits. You probably already have some habits worked into your routine, like outdoor walking. Try adding new habits to existing ones, such as doing upper body and arm exercise while walking.
• Make healthy choices. Think about the things you do during the day that aren’t so healthy and swap them with better behaviors. For example, to satisfy your thirsty, drink water instead of soda will cut down sugar intake. When you really want a cold soft drink, it’s OK to indulge once for a while. Eat 80% healthy is a success.
• Do what you enjoy to do – keep yourself occupied with a well planned to do list. Doing and learning something new each day will keep your brain active, such as reading, card games, a new language or musical practice. Click link to learn more about muscle memory and cognition. Make time for things you enjoy. Even if it’s just 15 minutes a day, set aside time to do something you find fun or relaxing—it will stimulate brain to release hormonal message which benefit physical and mental health.
• Consistency is the key; it’s not difficult to do the routine tasks, but you have to be fully committed for daily practice.  As no one is perfect, no need to beat yourself up if you miss a day every once in a while for some reasons. But don’t give up; consistency will lead to results. Celebrate and reward yourself when reaching your goals.

​Knowledge vs. action

As you see, a healthy routine consists simple tasks and it will become habits naturally with daily performance. Knowledge is power and enables us to make educated choices for healthy living. Behavior is the end result that is the only way knowledge can be beneficial. It doesn’t happen magically but requires significant time and effort. Bridging the gap between "knowing" and "doing" is a common struggle. You know it well. Do it now. Don’t wait. Action is what it counts. Be confident that results will sustain with continued efforts.

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References:
https://screening.mhanational.org/content/8-steps-create-healthy-routine/?layout=light

Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.

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