Just retired: how do I look after myself in the first year?

The first year after retirement goes best when you build a new daily rhythm on purpose rather than waiting for one to appear. Work quietly gave you four things: a reason to get up at a set time, much of your daily movement, people to talk to, and a sense of being useful. In Thailand's national physical activity surveillance, work made up most of Thai adults' moderate-to-vigorous activity. So replace each of the four: keep regular times for sleep and meals, move every day, plan time with people each week, find something that gives you a role, and keep your yearly health check. The US National Institute on Aging (NIA) lists a major life change such as retirement among the things that can raise the risk of loneliness, so it is worth planning for.

If you are still working after 60 and tire easily, see Still working after 60 and tiring easily: what helps?

What changes in the first year after retirement?

Your daily rhythm

Without a set start time, it is easy to sleep later, nap longer and eat at odd times. A few weeks of this can feel like a holiday; a few months can leave you feeling flat.

How much you move

For many people, the walk to the bus, standing at work or physical work itself added up to a lot of movement. That can shrink if nothing takes its place.

Who you see

Colleagues are often a large part of daily conversation. The NIA lists retirement, living alone and a lack of purpose among the things that can raise the risk of loneliness and social isolation.

How you feel

The NIA's page on memory and ageing gives the example of someone who has recently retired and feels sad, lonely, worried or bored, and explains that stress and strong feelings can leave people confused or forgetful. It says this is usually temporary and improves as the stress and feelings fade, and that if memory problems last more than a few weeks, you should talk with a doctor.

What do studies show about life after work?

What these numbers can and cannot tell us

The Thai activity figures cover all adults, not retirees only, and activity was reported in interviews. Loneliness was asked with a single question. The step study and the European study looked at people at one point in time, so they show which things go together, not what causes what, and the European study was not done in Thailand. In the European study, the difference showed up in people retired for more than 5 years, not in the first few years. Because it looked at one point in time, it cannot show that habits change step by step, but it suggests the years after retirement are worth planning for.

How can I give my days a rhythm again?

Keep regular sleep times

The US CDC recommends 7 to 9 hours of sleep for adults aged 61 to 64 and 7 to 8 hours for those aged 65 and over, and suggests going to bed and getting up at the same time every day, keeping the bedroom quiet and cool, turning off screens at least 30 minutes before bed, and avoiding caffeine in the afternoon or evening.

Keep regular meals

In the national study by Pengpid and colleagues, lunch was the meal Thai adults aged 45 and over skipped most often. Eating at roughly the same times each day helps the day keep its shape. If you now eat alone more often, see Living alone with patchy meals: how can I cover food groups?.

Give each day an anchor

Plan one fixed thing for each morning, such as a walk, the market, a temple visit or a class. A fixed start gives the rest of the day a frame.

How can I keep moving without a job to go to?

England's NHS guidelines for adults aged 65 and over advise:

• being physically active every day, even if it is just light activity such as moving around the home, cleaning or standing up
• doing activities that improve strength, balance and flexibility on at least 2 days a week
• doing at least 150 minutes of moderate activity a week, such as brisk walking, cycling or dancing, or 75 minutes of vigorous activity
• breaking up long periods of sitting or lying down with some activity

Walking to the market instead of riding, gardening, or joining a group exercise session at a park or temple can replace some of the movement you used to get at work. If you have a health condition or have not been active for a while, ask a doctor which kind of exercise suits you.

How can I stay connected with people?

Plan contact every week

The NIA suggests scheduling time each day to keep in touch with family, friends and neighbours, in person, by phone, video call or message, introducing yourself to neighbours, and joining a walking group or exercising with a friend.

Find a role

The NIA notes that people who do meaningful, productive activities they enjoy with others feel a sense of purpose, and that volunteering lets you feel less lonely and gives a sense of mission. The NHS's 5 steps to mental wellbeing include connecting with other people, being physically active, learning new skills, helping other people, such as volunteering in your community, and paying attention to the present moment.

Learn something new

The NIA suggests restarting an old hobby or taking a class to learn something new, and, if you are not used to technology, learning to use email or social media at a library or community centre.

Do I still need a yearly health check after retiring?

Yes. In the national study by Pengpid and colleagues, the share of Thai people aged 60 and over who had a yearly health check was lower in 2022 (42.1%) than in 2015 (52.6%). Those who were more socially engaged and more physically active were more likely to have one, and those living alone were less likely. The study did not look at retirement as a reason.

If your workplace used to arrange your check-up, book one yourself at a nearby hospital or health-promoting hospital, and take a list of all the medicines you use.

When should I get help?

Talk to a doctor

The NIA advises getting help if you feel low for weeks at a time, and telling your doctor about major changes in your life, such as retirement.

Talk to someone now

In Thailand, the 1323 mental health hotline is free and open 24 hours a day. If you have thoughts of harming yourself, call 1323 or go to the nearest emergency department straight away.