Recharge your health

The connection between health and retirement

Building enough super to retire comfortably is important, but so is having the health and wellbeing to enjoy it. Retirement is an opportunity to spend more time doing the things you enjoy, whether that's travelling, seeing family and friends or pursuing hobbies or passions. Looking after your physical health, mental wellbeing and social connections can help you stay active, independent and connected throughout retirement.

While ageing brings natural changes, there are many things within your control. Staying active, maintaining meaningful relationships and focusing on healthy habits can help you maintain your independence, continue doing the things you enjoy and feel more confident about the years ahead.

How does staying active help in retirement?

Movement is one of the most powerful things you can do to maintain your health and support your mental wellbeing. Regular activity reduces the risk of chronic conditions and some cancers¹. It also lifts your mood, improves sleep, and helps maintain the balance and mobility that support your independence¹.

For people aged 65 and over, the recommendation is at least 30 minutes of moderate-intensity activity on most days. But it doesn't have to be structured or intense — what matters most is finding movement you enjoy and building it into your routine.

Some ideas to get started:

• Cardio: Brisk walking, swimming, cycling, water aerobics, or a round of golf.

• Building strength: resistance training, carrying groceries or even simple yard work.

• Flexibility and balance: Yoga, Pilates, Tai Chi, dancing, or stretching — all of which support mobility.

If you're unsure what's right for your health, an exercise physiologist can help you find a starting point that suits you, visit our Health and Wellbeing Support page to find out more.

Why is mental health so important during retirement?

Mental health is just as important as physical health. Challenging your brain helps support memory, focus, and cognitive health over time.²

It doesn't take much to make a difference. Learning something new whether that's a language, an instrument, or a cooking class keeps your mind active in a meaningful way. So does pursuing a hobby, doing puzzles, or playing strategic games like chess or mahjong.

Volunteering and mentoring are also worth considering. Sharing your knowledge and experience with others including younger people provides mental stimulation, a sense of purpose, and genuine social connection³.

Why does connection matter so much?

For many people, retirement brings a shift in social rhythms. Fewer incidental connections and less daily structure can affect mood and motivation over time.

Staying socially connected is one of the most effective ways to protect your mental health. Research shows that regular social engagement can reduce the risk of depression and support cognitive health.³

Connection can take many forms — joining a local club or class, volunteering in your community, organising regular catch-ups with people you enjoy. There's no single right way. What matters is staying engaged with the people and communities around you.

How can mindfulness support my wellbeing?

Retirement is a big shift, and feeling unsettled along the way is completely normal. Looking after your emotional wellbeing is just as essential as your physical and mental health.⁴

Simple mindfulness practices can make a meaningful difference. These include guided meditation with apps like Calm or Headspace, or guided meditations on YouTube are a good starting point. Deep breathing exercises or connecting with nature through walking or gardening are also simple and effective mindfulness actions.

You don't need to overhaul your life. Small, consistent habits paired with staying active, sleeping well, and connecting with others can meaningfully support your mood and resilience over time.

What should I be eating in retirement?

Good nutrition supports your energy, mobility, brain function, and mood all things that shape your quality of life in retirement. As we age, nutrition becomes especially important.

• Fibre: Supports digestion, blood sugar regulation, and heart health. Find it in fruits, vegetables, wholegrains, legumes, nuts, and seeds.

• Calcium: Essential for bone and muscle health. Aim for four serves daily of dairy foods or fortified plant-based alternatives soy, almond, or oat milk. Almonds, leafy greens, sardines, and firm tofu are also good sources.⁵

• Hydration: As we age, our sense of thirst decreases but even mild dehydration affects mood, energy, and concentration. Drink before you feel thirsty and vary your fluids throughout the day⁶.

What support is included in your membership?

As an Aware Super member, you and your family have access to confidential health and wellbeing support through Teladoc Health at no additional cost. This includes mental health support, nutrition and fitness guidance, and tailored advice on physical activity and healthy ageing. No referral needed. Visit our Health and Wellbeing Support page to find out more.

Your next steps

1. Access your Teladoc Health benefit: This includes confidential support for mental health, nutrition, and physical wellbeing at no additional cost. Visit Aware Super’s Health and Wellbeing services to get started.

2. Explore our retirement resources: Visit Aware Super’s Your retirement page for practical tools and guides to help you make the most of your retirement.

3. Book a financial planning appointment: if you'd like to discuss your retirement goals or seek financial advice. Members can get a 45-minute video call with a qualified expert at no extra cost, or comprehensive advice about their broader financial situation for a fee*. Explore your advice options to compare your check-in options and find what's right for you. 

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