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Retirement
Management - A case for longevity!
By
J. A. A. S. Ranasinghe
With the exodus of a substantial number of executives
from the public and the private sectors on retirement, the interest
in the subject of "retirement" has increased remarkably
in the maturing population of Sri Lanka. With the increase of the
life expectancy hovering around 80 and the general trend toward
early retirement accelerating due to a host of reasons such as lowering
of the age of retirement, incentives for early retirement, retrenchment,
closure of companies, management restructuring, mergers and acquisitions,
stiff competition and globalisation, the confluence of these currents
have more impact among today's maturing managers. Now it is a well-established
fact that people spend almost one-third of one's life in retirement.
Hence
the retirement transition has to be carefully planned for in order
to deal with the practical and emotional attendant on retirement.
Retirement can be either heaven or hell, and there's only one thing
separating the two - That is you! . Fitness, Alcohol and Sex as
seen by a retired executive assume prominence but the intricacies
involved in this highly volatile issue, in my view, have yet to
be fully understood.
Fitness
Studies have now proved that physical fitness and exercise
can increase longevity. It is said that people who are active and
fit can expect to live a year or so longer than their sedentary
counterparts. Being fit dramatically improves the quality of life.
We feel more capable, more alert, more in control of ourselves,
more alive when we are fit. For the executives approaching retirement,
fitness is especially important. First, at or around the age of
50, the physiological changes associated with ageing begin to manifest
themselves. A fitness programme can stave off and even reverse these
changes. Secondly, regular exercises help maintain a positive attitude
for dealing with pre-retirement stress.
You
may need to develop a more comprehensive regimen to compensate for
competitive ambitions formerly satisfied in your career or you may
need to socialize in group physical exercise programs, if you miss
the camaraderie of your workplace. A successful program of regimen
involves finding an activity you enjoy that is not only readily
available on an ongoing basis but also not an unnecessary burden
to your purse. Walking, jogging, cycling, swimming, tennis, badminton
and golf are the familiar exercises observed by the executives in
Sri Lanka. It is a common sight to see at the Galle Face Green,
Independence Square, New Parliamentary Ground, even the village
Play Grounds which have now become improvised fitness centers that
are more patronized by the executives who have either passed the
age of retirement or are contemplating retirement.
Fitness
Vs Career
Initiating a fitness program during pre-retirement is a commendable
transitional exercise. There are fitness centres in every nook and
corner that is equally being patronized by not only the young executives
but also the executives who are in their pre retirement. External
encouragement and structure can be a real boost in overcoming inertia,
one more reason to get started now, rather than later when you have
to go it alone. If you are going to retire soon, and figure you
will wait until then to start exercising, reconsider your delaying
tactics. It is much easier to continue a program, no matter how
modest that has already been started, than to start anew. Additionally,
an activity that links your career with retirement gives you a feeling
of continuity that makes the transition easier.
Not
a medicine
Please remember that fitness isn't medicine. It's fun and it
tastes good. Remember the money you could save from your wellness
program? Divert the cash into your activity fund. Exercise doesn't
have to be aerobic to be fun and invigorating. Sure, you want to
keep your heart in good shape, but don't forget your spirits! It
feels good to use all your muscles, try new things and spend that
cash you have earned by taking care of yourself. The fitness program
you select should not be compulsive, over demanding, painful, inconvenient
and lastly inconsistent. Instead, it should provide tangible rewards,
measurable success in addition to being enjoyable and realistic.
Long
range goals
Some executives are enamored of quick results at the expense
of long-range goals during their careers. Despite financial incentives
geared to long-term growth, they may concentrate on immediate successes
that keep the boss, shareholders and stakeholders happy. This management
mindset can sabotage efforts to promote personal fitness. Make sure
you use long-range strategic planning when developing your wellness
program. If you are in poor health now, it's probably the result
of poor health management practices developed over many years or
practiced by your company. Expecting to turn operations around overnight
is unrealistic and sets you up for failure. Look at your fitness
program in the long run.
Fitness
to go
Don't let business travel and erratic schedules stop your exercise
regimen. Take your fitness program on the road. Many hotels in Sri
Lanka have established fitness centres or pools or offer privileges
at nearby health clubs. Bring exercise gear with you, even if you
don't think you will have the time to use it. Get a map of the city
before hand and see if there are interesting areas to walk through.
Post-Career
Program
If you are about to retire or in retirement, plan on exercising
without benefit of an organized program, be careful in planning
your regimen. Retired executives often tend to resort to crash fitness
programs which could bring in dangerous results such as bruised
bodies, deflated spirits and potentially fatal coronary complications.
Don't let your fitness fantasy get out of hand. In moderation, it
can be a powerful motivation, an effective way of exerting control
over one's environment and overcoming fears of aging and inadequacy.
Once a modest program is ignited, the feelings of health and vitality
are enough to sustain and build the flames of enthusiasm.
Scheduling
Executives who are in their prime careers find it difficult
to allocate time for regular exercises. But for those in retirement,
this is not an excuse. A regular exercise schedule plays an important
part in the overall success of your fitness. The time of day can
greatly affect your body's response and how pleasurable the exercise
is. Some people are at a physical peak in the morning. Others are
at their friskiest in the afternoon or evening or prefer keeping
a schedule flexible so that they can work around other post-career
commitments. Experiment with exercising at various times to learn
the hours you find most convenient and enjoyable.
Jogging
Suit
The importance of selecting an appropriate jogging suit can't
be over-emphasized. Its acceptance means you can look great while
you are exercising to feel great. Moreover, it's versatile - wear
it for exercise or for running errands in town. This can play a
part in finding your optimum exercise hour. My advice is for you
to set aside at least three days a week, when you'll have no pressing
business. On these days, put on a clean jogging suit as your clothes
for the day. Make a commitment to engage in your chosen exercise
activity at some point during the day, be it on an exercise bike
or taking a vigorous walk, but don't decide what time that will
be beforehand. All you have to do is make sure you do this sometime
before you go to sleep. You'll probably find a time in the day you're
naturally drawn to; perhaps midmorning, may be in the cool of the
evening. If you exercise at a health club, you might want to choose
the time when exercise equipment is least crowded. Or, if you are
a gregarious, you may opt for a time when more people are around
you and engage in a bit of socializing with someone. This outside
impetus can help you get started and keep going. Believe me, my
usual jogging at Independence Square has built up a network of friends
with various social and ethnic groups that have enhanced my capacity
building!
Physiological
change
Physiological changes associated with aging must also be taken
into account when exercising. The body's thermostat has less ability
to regulate internal temperature, and there is a decreased ability
to perspire. Medication can further impair body temperature regulation.
To compensate, avoid exercise in hot, muggy weather and wear light
clothing when it's warm. Conversely, in cold weather, wear clothing
that will help retain body heat.
The
most dangerous period may be right after you exercise. If you don't
cool down gradually, your blood pressure and pulse rate quickly
drops while hormones that stimulate cardiac activity are still high.
The over stimulated heart, without an adequate supply of blood,
can develop fatal abnormalities in rhythm. Gradually slow down or
reduce intensity, instead of finishing with a big kick or burst
of energy and collapsing while you catch your breath.
Here
are a few golden rules to be observed! Don't exercise when you don't
feel well. If you have stopped for over a week or more, gradually
build up your previous level of performance. You should feel better,
not worse, after your exercise. Avoid exercise in extreme weather.
Drink plenty of fluids in warm weather-water is best. "No pain,
no gain" makes no sense. Over exercise could cause unfamiliar
discomfort in the neck, chest, arm, jaw, shoulder or upper abdomen
during or after exercise. It could also affect weakness or shortness
of breath and tightness in the chest or throat.
Myth
It is a common belief that fears of mental decline often haunt
the maturing executives. He/She forgets someone's name, the details
of a deal slip in his mind. Suddenly he wonders if he's losing his
memory, getting senile. Yet the maturing executive has much mental
capacity, and in some cases even more than he did when he was/she
was younger. The fact to be born in mind is that momentary lapses
of memory occur at all ages. Yet concern about this common occurrence
creates anxiety that will have a detrimental effect on mental performance.
Studies have shown that among those physically and emotionally healthy,
the exercise of mental powers can continue virtually undiminished
into the '80s. What is essentially noted down here is that those
who make regular exercises are capable of having a good memory power.
Alcohol
Alcohol is generally called "the retirement disease."
It is often seen many executives after the retirement of their active
service become addicted to alcohol to lubricate their existence
with nothing to do in their post-retirement career. Alcohol is a
substance that needs to be handled carefully, especially in retirement.
It is true that recent studies indicate that moderate use of alcohol
cut risks of heart attack. But, excessive consumption of alcohol
is certainly a dangerous drug. Hence, even those who have previously
kept drinking well under control need to be extremely careful. The
most damaging aspect is that abuse of alcohol can start with the
stresses of pre-retirement and could lead to a chronic situation
with the anxieties about the future, unwillingness to let go of
the past and heavy burden of family commitments.
The
suffering and agony you could cause to yourself and your family
owing to excessive alcohol consumption is enormous. You don't have
to get falling down drunk on a regular basis to suffer the negative
effects of alcohol, particularly in the retirement age bracket.
It interferes with nutrition, both by providing empty calories and
by accelerating depletion of vitamins. It can cause depression,
impotence, skin and digestive problems. It also impairs mental functions,
suppresses immune responses and adversely reacts with a host of
medications commonly prescribed to the mature age group.
Control
Be aware of your drinking habits during pre-retirement and
note any changes as retirement approaches. Analyze alcohol consumption
as done with food, noting where, when and why you drank each alcoholic
beverage over the course of a week. Do a monthly review of your
drinking habits. Ideally, your drinking should not increase in the
later stages of your career and only moderately, if at all, during
your post-career years.
When
you have your routine medical check-up, discuss your drinking patterns
with your doctor. It is especially important for you to have a frank
discussion with the physician because of the side effects alcohol
may have on medication you are prescribed. If you have a problem
with alcohol, willpower alone won't always be enough to see you
through; counseling, therapy programs and medication can help reduce
alcohol dependence.
Sex
It is important to remember that as retirement approaches,
subconscious thoughts of losing the power and authority you exercised
at the workplace, along with the thoughts of aging and fears about
the future can have an adverse impact on your sex life.
This
does not always mean a diminished sex drive. More often men and
women in this position may engage in affairs as a way of convincing
themselves of their continued desirability and vigour. There is
no physiological reason for the onset of the middle years to signal
the end or even a downshifting of sexual activity. There is a minor
diminishing of sexual capabilities, but nothing that precludes active
and satisfying sex for men and women. There's nothing scandalous
anymore about mature individuals leading healthy sex lives and surveys
indicate the majority of people between the ages of 65 and 70 continue
to enjoy their sexuality.
3.1
How much sex should you be having?
While statistics and surveys dramatically show that sex can
be an important and joyful part of life well into the advanced years,
research doesn't indicate how much sex you should be having. If
you have been sexually active throughout your life, plan on remaining
that way. Conversely, if you haven't been sexually active, don't
expect to retire to a life of lust. Major changes in sexual activity
don't "just happen." But be aware of dramatic changes.
They are not a normal part of aging, and if you experience them,
look for reasons. Discuss the situation with your spouse and your
doctor. Medication as well as psychological factors can affect the
libido.
3.2
Changes in Men and Women
There is a gradual slowing of sexual response that accompanies
aging as far as the men are concerned. Women experience fewer declines
in response. After menopause, decreased oestrogen levels result
in thinning the vaginal mucosa, possibly making intercourse painful
for the partner.
Unless
couples feel free to talk about this, he may feel neglected and
she may feel guilty. Oestrogen treatments can help, but should be
thoroughly discussed with the doctor due to potential dangers of
hormone therapy. Even without hormone treatments, post-menopausal
women can have active sex lives.
The
bottom-line of all these efforts is to lead a healthy life after
retirement. Give the design, implementation and maintenance of your
wellness programme the due emphasis it deserves and you'll receive
dividends compounded daily as a result of these cumulative efforts.
(The
writer is Operation, Implementation and Coordination Specialist,
Community Development and Livelihood Improvement Project which is
funded by the World Bank).
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