Ask a Retirement Coach: I Know I Should Exercise But Am Finding It Hard to Do

Dear Retirement Coach,

I know how important exercise is to our health and longevity. While I was working, I found it really difficult to find the time to do this and assumed that when I retired, this would be the first thing that I would focus on given the extra time I would now have. But it doesn't seem to be working out that way. Every day I get up with the intention to exercise but always seem to find something else to do. How do I change this and ensure that I make exercising a priority?

Sincerely,

Gotta Get Going

Dear Gotta Get Going,

First of all, let me assure you that you are not alone in this struggle!

Many retirees believe they will have all the time in the world to focus on exercise, only to find that other things—whether errands, social commitments, or simple daily routines—keep pushing it to the back burner. The good news? You can shift this pattern and make exercise a natural, consistent part of your lifestyle.

Reframe Exercise as a Non-Negotiable Commitment

While working, you likely had meetings and appointments that you wouldn’t dream of skipping. Try treating exercise the same way—like an important appointment with yourself. Schedule it into your calendar at a specific time, just as you would a doctor’s visit or a coffee date with a friend.

Find Your “Why”

It’s easy to say, “I should exercise,” but have you connected with why it truly matters to you? Do you want to stay mobile to travel more? Keep up with your grandkids? Feel stronger and more energized every day? When your reason is personal and meaningful, it becomes much easier to stay motivated.

Start Small and Make It Easy

If exercise feels overwhelming, start small. A short walk around the block, a 10-minute stretch routine, or a few bodyweight exercises at home can be a great way to build momentum. The trick is to lower the barrier to entry—lay out your workout clothes the night before, keep a yoga mat in your living room, or set a reminder on your phone.

Make It Enjoyable

The best exercise is the one you actually want to do. If traditional workouts don’t excite you, consider dancing, hiking, swimming, or joining a group fitness class. You’re far more likely to stick with an activity if you genuinely enjoy it.

Accountability Helps

Having an accountability partner—whether a friend, a walking group, or even a personal trainer—can help keep you on track. If you know someone is expecting you to show up, you’re less likely to skip out.

Link It to an Existing Habit

One of the easiest ways to build a new habit is to attach it to something you already do daily. For example, if you start every morning with coffee, make it a rule that you do five minutes of stretching right after. If you always watch TV in the evening, try walking in place or doing light exercises during commercial breaks.

Track Your Progress

Sometimes, seeing your consistency on paper (or in an app) can be a powerful motivator. Consider using a fitness tracker, a simple calendar, or a journal to record your workouts. Celebrate small wins—whether it’s walking a bit farther, feeling less out of breath, or simply sticking to your routine for a full week.

Be Kind to Yourself

Don’t let perfectionism hold you back. Some days, you might only manage a five-minute walk, and that’s okay. The goal is progress, not perfection. The important thing is to keep showing up and making movement a regular part of your life.

You’ve already taken the first step by recognizing the challenge and seeking a solution. Now, pick one or two of these strategies to try and see what works best for you. Before you know it, exercise will feel like a natural and essential part of your day.

If you need additional support or guidance, I’d be happy to help you work through this process. Remember, you’re not alone in facing these challenges, and solutions are always within reach. You've got this!

Wishing you health and movement,

Warm regards,

Toni

Certified Retirement Coach

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