When you think about retirement planning, your mind may naturally turn to pensions, savings, and whether you’ll have enough income to support the lifestyle you want.
But your finances are only part of the picture.
For many people, retirement is a chance to do more of the things they’ve spent their working lives looking forward to. Having the money to enjoy that freedom is important, but so is having the health and energy to make the most of it.
That’s why we’ve teamed up with health and fitness coach Fraser Jamieson to share some of his top health tips.
Fraser is an experienced personal trainer and endurance athlete with a degree in Exercise Psychology and over 30 years in sport and exercise. His achievements include cycling around the world, covering 270 miles in just 26 hours, and completing the 120-mile Devon Coast to Coast ultramarathon and the gruelling 100-mile Mont Blanc ultramarathon, involving 9,600 metres of elevation gain over 40 hours.
Read on to discover six of his top fitness tips to help you prepare for a retirement you can enjoy.
1. Be clear about what you want your retirement to look like and how exercise fits in
A good retirement plan starts with knowing what you want your retirement to look like and making sure your finances can support it.
As well as thinking about when you’d ideally like to retire, consider how you want to spend your time. Perhaps you want to travel more, spend time with your children and grandchildren, take up a new hobby, or simply have more freedom to enjoy your days without work getting in the way.
It’s also worth thinking about whether your health could affect those plans. Having the money to book your dream holiday is one thing. Being fit and well enough to enjoy it is another.
Fraser says improving your fitness doesn’t have to mean spending hours in the gym. Regular, moderate exercise can be worked into your everyday routine. He recommends aiming for 150 minutes of moderate activity each week.
That could mean cycling instead of driving, going swimming a few times a week, or simply making walking part of your daily routine. You can start small and gradually build up your activity levels. The important thing is finding something you enjoy and can realistically stick with.
2. Keep your strength up
Maintaining muscle strength and bone health becomes increasingly important as you get older, which is why Fraser recommends doing strength exercises at least twice a week.
That doesn’t necessarily mean joining a gym or lifting heavy weights, as bodyweight exercises can be just as effective.
You could try:
- Squats
- Push-ups, including modified versions on your knees
- Lunges
- Calf raises
- Pull-ups, including assisted versions with an exercise band
The right exercises will depend on your current level of fitness, so start with something manageable and build up gradually.
3. Work on your balance and flexibility
Balance and flexibility are also important to maintain, and Fraser recommends activities that challenge both, such as yoga or tai chi, at least twice a week.
You can also incorporate simple balance exercises into your routine. For example, if your local outdoor gym has a balance beam, walking along it can be a straightforward way to challenge yourself.
Exercises like these can help you maintain your mobility and may reduce your risk of falls.
4. Pay attention to your diet and sleep
Fraser also recommends paying attention to what you eat and getting enough sleep.
A varied diet containing plenty of vegetables, fruit, whole grains, and lean sources of protein can help support your overall health. It’s also worth keeping highly processed foods and added sugars to a minimum.
Sleep matters too. Most adults need around seven to nine hours a night, although individual needs vary. Getting enough good-quality sleep gives your body time to recover and can help you feel more alert and energetic during the day.
5. Stay socially active
Retirement can give you more time to spend with friends, family, and your local community, so it’s worth thinking about how you plan to maintain those connections before you finish work.
Fraser suggests activities that combine exercise and sociability, such as local walking groups and fitness classes. You could also look for local clubs, volunteering opportunities, or groups based around an interest or hobby.
Staying socially connected can make a big difference to your long-term health and your overall experience of retirement.
6. Keep your mind active too
Retirement can be a welcome change of pace, but there’s no reason to stop learning and challenging yourself. Fraser suggests activities such as reading, learning new skills, and solving puzzles to keep your mind active.
It can also be a chance to return to interests that may have been pushed aside during your working life. You could learn a language, pick up an instrument, or start a course in something new, such as woodwork or pottery.
It’s never too late to invest in your health and wealth
If you haven’t exercised regularly for years, there’s no need to try to make up for lost time overnight. Start with something manageable, and you can build from there as your fitness and confidence improve.
And the same principle applies to your finances. Whether retirement is decades away or already on the horizon, it’s worth assessing where you are now and thinking about what you want your future to look like.
So, when you’re thinking about your retirement goals, make room for your health as well as your finances. Your life plans are much more likely to be enjoyable if you’re in a strong financial and physical position to make the most of them.
Get in touch
If you would like to talk to us about this further, reply to this email or call us on 0117 959 6499.
You can also contact Fraser at fraserj600@gmail.com or on 07538267027.
Risk warnings
This article does not constitute tax, legal or financial advice and should not be relied upon as such. Tax treatment depends on the individual circumstances of each client and may be subject to change in the future. For guidance, seek professional advice.
This article is for general information only and does not constitute advice. The information is aimed at individuals only.
Approved by Best Practice IFA Group 19/10/2026
