I never thought I’d say this, but I kind of love getting older. Not just because I can now wear whatever clothing I like and call it “comfortable style,” but because with age comes the freedom to slow down—and finally focus on what really matters. And for me, staying healthy in retirement as long as possible has become less of a “should-do” and more of a joyful mission. After all, I worked hard to get to retirement age intact. Now I want to make the most of every healthy, happy year I can squeeze out of it.

Now, I’m no bodybuilder (though I have been known to flex while lifting groceries), but I’ve picked up some solid knowledge along the way about how diet and exercise can help us stay stronger, sharper, and more energetic well into our golden years. So, if you’re like me and want to stay out of the doctor’s office and in the garden—or at the golf course, pickleball court, or wherever your heart takes you—this one’s for you.

Let’s start with food. Oh, glorious food. I’ve learned that what I eat doesn’t just affect my waistline, it affects my brain, my energy levels, my immune system, and even how well I sleep. When I was younger, I could devour a cheeseburger and fries with a milkshake chaser and bounce back like a rubber ball. These days? One greasy meal and I feel like I’ve aged ten years overnight. So I started rethinking my plate.

I leaned into what nutritionists call the “Mediterranean diet,” though I prefer to think of it as “eating like an 85-year-old Greek fisherman who can still out-dance me.” This way of eating emphasizes fresh vegetables, fruits, whole grains, lean proteins like fish and beans, and plenty of healthy fats from olive oil, nuts, and seeds. I didn’t cut everything fun out of my life—I still enjoy the occasional glass of red wine and dark chocolate square—but I made plants the star of the show. My body thanked me by giving me back some of that elusive energy I thought I’d lost for good.

Another trick I picked up? Watch those portion sizes. I used to think I needed to eat like a linebacker, but the truth is my metabolism decided to take a retirement of its own. I didn’t have to count every calorie—I just started listening to my body. I slowed down, chewed a little longer, and waited to see if I was actually hungry before going back for seconds. Amazing how much less food I needed when I stopped treating dinner like a competitive sport.

Then there’s protein. As we age, we naturally lose muscle mass—something I like to call “nature’s cruel joke.” But we can fight back with a little strength training (more on that in a minute) and by making sure we get enough protein. I started adding more fish, chicken, beans, Greek yogurt, and eggs to my diet. Some days I even slip in a protein shake, especially after a workout. Yes, a workout. I’ll get to that.

Hydration is another sneaky one. I used to forget to drink water unless it was in the form of coffee or beer. Then I started keeping a water bottle nearby and sipping throughout the day. Let me tell you—being well-hydrated made me feel sharper, less achy, and less likely to mistake a craving for a hunger pang. Who knew water could be such a magical elixir?

And I can’t talk about diet without mentioning sugar. Oh, sweet, sweet sugar. We’ve had a long, tumultuous relationship. But I finally had to admit that too much of it left me feeling foggy and tired. I didn’t go cold turkey—because, let’s be honest, what’s life without the occasional cookie? But I started choosing natural sugars from fruit and cutting back on the hidden stuff in packaged snacks. Now I only eat dessert when it’s really worth it, and I savor every bite like it’s the last piece of pie on earth.

Now, let’s move on to exercise—which, believe it or not, has become something I actually look forward to. I used to think staying active meant hitting the gym or running a marathon. Nope. Turns out, all I needed was a few consistent habits that made my body feel good and didn’t require a personal trainer yelling in my face.

I started walking more. Nothing too crazy, just 30 minutes a day, most days of the week. I like to think of walking as my daily check-in with the world. Sometimes I bring a friend. Sometimes I just let my thoughts wander. Either way, it gets my heart pumping, keeps my joints moving, and has done wonders for my mood. Plus, it gives me an excuse to wear those slightly ridiculous walking shoes I swore I’d never buy.

Then I added in a little strength training—not because I’m trying to impress anyone at the beach, but because I like being able to open my own pickle jars. Twice a week, I do some light weightlifting, bodyweight exercises like squats and pushups, and even resistance bands. It doesn’t take much—just enough to maintain the muscle I’ve got and avoid turning into a human noodle.

Flexibility and balance are just as important. I tried yoga, which I first thought was just fancy stretching. Turns out, it’s also an amazing way to improve balance, reduce stress, and keep me from toppling over when I bend down to pick up the remote. If yoga’s not your thing, even some simple stretches and balance drills can do the trick.

But here’s a few favorite things to do while staying active: it doesn’t have to feel like “exercise.” Gardening, dancing, playing with grandkids, swimming, even cleaning the house—it all counts. As long as I’m moving and getting my heart rate up, I consider it a win. And if I break a sweat vacuuming the living room, that’s just multitasking at its finest.

One of the best pieces of advice I got along the way was to listen to my body—but not to baby it. There’s a difference between “I need a rest day” and “I just want to binge-watch old detective shows.” I try to stay honest with myself, and I’ve found that the more I move, the better I feel. A body in motion, as they say, tends to stay in motion—and mine’s no exception.

Of course, staying healthy isn’t just about what I eat or how I move. It’s also about getting enough sleep, staying socially connected, and managing stress (preferably without yelling at the squirrels digging up my tomatoes). But diet and exercise? They’re the foundation. They’ve helped me avoid medications I didn’t want to take, kept me sharp enough to still beat my nephew at Scrabble, and made me feel years younger than I probably look.

So if you’re wondering whether it’s too late to start eating better or moving more, I’m here to tell you—it’s not. Your body will thank you, your brain will thank you, and your family will probably thank you too (especially if it means you can still dance at your granddaughter’s wedding or chase your dog when he escapes the yard again).

Retirement isn’t just about leaving work. It’s about stepping into the best years of your life with as much energy, strength, and joy as you can muster. And trust me—when your knees hurt a little less, your pants fit a little better, and your doctor starts giving you high-fives, you’ll know it was worth every bite of kale and every neighborhood stroll.

How about nutritional supplements? I thought you’d never ask. While supplements should never replace a healthy diet and active lifestyle, they can play an important supporting role—especially for seniors, whose nutritional needs often change with age. Here’s a list of supplements that many older adults may benefit from, based on common deficiencies and age-related health concerns. As always, it’s wise to check with a healthcare provider before starting any new supplement regimen. Here are the ones most likely needed by us seniors:

1. Vitamin D

Why it matters: As we age, our skin becomes less efficient at synthesizing vitamin D from sunlight. This vitamin is critical for bone health, immune function, and even mood.

Tip: Look for D3 (cholecalciferol), which is better absorbed. Many doctors recommend 800–2,000 IU daily for seniors.

2. Calcium

Why it matters: Essential for maintaining strong bones and reducing the risk of fractures. Especially important for postmenopausal women.

Tip: Your body absorbs calcium better in smaller doses, so split it up if you’re taking more than 500 mg at a time. Don’t overdo it—excess calcium may increase the risk of kidney stones or cardiovascular issues.

3. Vitamin B12

Why it matters: Absorption of B12 decreases with age. It supports nerve function, red blood cell formation, and mental clarity.

Tip: Seniors are often advised to take B12 in a sublingual (under-the-tongue) form or as part of a multivitamin.

4. Magnesium

Why it matters: Many older adults are low in magnesium, which supports muscle and nerve function, sleep, and bone health.

Tip: Magnesium glycinate or citrate is easier on the stomach than other forms like magnesium oxide.

5. Omega-3 Fatty Acids (Fish Oil)

Why it matters: Supports heart health, cognitive function, and joint health. Omega-3s may also help reduce inflammation.

Tip: Look for a supplement with EPA and DHA. If you don’t eat much fish, this is a big one to consider.

6. Fiber (Psyllium or Inulin)

Why it matters: Digestive issues are common as we age. Fiber helps regulate blood sugar, cholesterol, and bowel movements.

Tip: Add slowly to avoid bloating. Plenty of water is key!

7. Probiotics

Why it matters: Gut health is directly tied to immunity and digestion. Probiotics can help restore beneficial bacteria, especially if you’ve taken antibiotics.

Tip: Look for a multi-strain supplement with at least 10 billion CFUs.

8. CoQ10 (Coenzyme Q10)

Why it matters: CoQ10 supports energy production in cells and may be depleted by statin drugs (commonly used for cholesterol).

Tip: The “ubiquinol” form is more bioavailable for older adults.

9. Zinc

Why it matters: Important for immune health, wound healing, and taste perception. Zinc deficiency is more common with age.

Tip: Don’t take too much—over 40 mg a day can interfere with copper absorption.

So, here’s to staying healthy, aging like a fine wine, and living life with a little extra pep in your step. Because retirement isn’t the end of the road—it’s the start of a brand-new adventure. And I plan to be around for all of it, hopefully with my own teeth and at least most of my hair.