Retirement is a lot like being a student – you get a lot of choice about what to do with your time, and you’re not (yet) punching a clock after a long commute to work.

So, if retirement is one of life’s sweet spots, what tips and tactics do people suggest we consider in order to make that time as long and as healthy as possible? Save with SPP took a look around to see what is being said on this topic.

Medical News Today starts us out with a few positive ideas – “being physically active, not smoking, managing stress and maintaining a good diet.”

As well, the publication suggests, “not regularly drinking alcohol excessively, good sleep hygiene, and positive relationships” are great ways to add years to your lifespan.

Science News Today suggests a few more ideas.

Heart health, the publication notes, is essential. “Protecting your heart is one of the most effective strategies for living longer,” the publication reports.

“Science shows that controlling blood pressure, maintaining healthy cholesterol levels, exercising, eating well, and avoiding smoking dramatically reduce heart disease risk,” the article adds.

As well, the publication continues, it is important to “keep your brain active and sharp.”

“Lifelong learning, reading, solving puzzles, learning new skills, and even playing musical instruments strengthen neural connections and may delay cognitive decline. Physical exercise and a healthy diet also protect the brain by improving blood flow and reducing inflammation,” the article observes.

An article on the Today show website covers some of the same ground, but also points to the importance of having a healthy blood sugar level, or A1C. The article also describes the need to have and maintain good relationships and to ensure that you have “meaning in life” once work is done.

Another tip identified by Today is avoiding the risk of skin ageing. Be sure, the article explains, you wear sunscreen.

“`UV rays from the sun ages us,” causing brown spots, skin cancer and wrinkles, Dr. Shari Lipner, associate professor of clinical dermatology at the Weill Cornell Medical Center, tells Today. `Using sunscreen can protect us from these changes,’” the article notes.

Finally, the Today article expands on the virtues of maintaining “muscle and bone strength” via cardio and strength exercise.

“Exercise is one of the most powerful longevity tools for all parts of the body, but especially for helping people live independently into their 80s and 90s. It also reduces the risk of chronic conditions,” the article notes.

“The goal in exercising is maintaining functional strength as long as possible, which allows people to engage in their normal behaviors, such as grocery shopping, driving, cooking and cleaning,” the article adds.

Examples of exercises you can do with longevity in mind include “running, dancing, or walking,” as well as “weightlifting and body-weight activities, such as yoga, Pilates or tai-chi.” The article suggests we should aim for about 150 minutes of exercise per week.

Many retirees worry about longevity in a different way – will they outlive their savings?

The Saskatchewan Pension Plan offers a way for its members to receive a guaranteed lifetime income in retirement, through its annuity program.

With an annuity, in exchange for some or all of your SPP savings, you’ll receive a monthly payment for life. There are a number of different SPP annuity options available, including the option of having your annuity payments continue to a surviving spouse.

Check out SPP today!

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Is there a single “best” type of exercise?

What if there was a single type of exercise out there that was best suited to your overall fitness?

What kind of exercise would that one type be? Save with SPP took a look around to see what people are saying on this topic.

The Organic Authority blog begins by asking “if you could do only one total body exercise… what would you do?”

Their answer is “the burpee…. the winner by a landslide.” The article explains that “burpees require flexion and extension at all major joints, including ankles, hips and shoulders. Additionally, a well-executed burpee will tone the arms, chest, core, gluteus muscles, quadriceps, hamstrings, and promotes cardiovascular conditioning and coordination.”

The Today Show’s website advises that if “you don’t have time for a full workout, here’s the one exercise that will work your entire body in a short amount of time: the pushup downward dog.”

“The reason why this move is so great for your entire body is because of the tension placed on various muscle groups throughout the movement. As you start in a high plank and lower yourself into a push-up, you will be using your core, shoulders, chest and upper body muscles to support your body weight,” the article adds.

The Fit & Well website describes a “one-move kettlebell workout” as their recommended one best exercise.

“The multi-muscle compound exercise you’ll be tackling involves lifting a kettlebell from the ground to a goblet hold in front of your chest, performing a squat, then pushing the weight overhead before returning to the starting position,” the article explains. If you do this for six minutes a day, the article continues, “this short exercise can help you access health benefits you might have missed sitting at your desk.”

Indeed, the article tells us, “quick hits like this can be used as `exercise snacks’ – a relatively new term used to describe short bursts of activity performed at intervals throughout the day, which can help boost your fitness, improve your heart health and look after your lungs.”

The Hello Doctor blog suggests that “if you are looking for the best single full body exercise that requires little to no learning curve, then the step up is probably for you.”

All you need, the blog continues, is an elevated platform, “like a step on the stairs.”

Here’s how to do a step up, per the blog. “Choose an elevated platform, like a box or a step on your stairs. The ideal platform is high enough so that when you step up, your knee forms a 90-degree angle,” the blog explains.

“Stand with your chest open and your shoulders pulled. Step up on the platform using your right leg. Then, bring your left leg on top of the platform as well, in a tiptoe position,” the blog continues.

“Bring your left leg down. Repeat the procedure, but this time, step up with your left leg first. Start with 15 reps for each leg and work your way up,” the blog adds.

Maybe one of these ideas will help boost (or begin) your own exercise routine.

It’s interesting to think of exercise “snacks.” A little now and again thing that is actually good for you, perhaps. Putting money away for the future, a “retirement snack,” is a similar positive little thing you can do today that will help your future you.

With the Saskatchewan Pension Plan, you have many options for adding to your retirement nest egg. You can set SPP up as a bill and “pay” yourself with your other bills. You can set up pre-authorized contributions from a bank account or credit card. You can transfer in any amount from other registered retirement savings plans. You can even send us a cheque. All roads lead to growth in your retirement nest egg.

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