Retirement hands you something most of us spent decades dreaming about: time. The question is what to do with it. And it turns out, that answer matters more than you might think.

The Centers for Disease Control says physical activity delivers real benefits right away and can help hold off chronic illness as you age. Staying active is not just about feeling good today. It is an investment in how you feel ten years from now.

Mental activity matters just as much. The World Health Organization reported that loneliness and social isolation have a serious impact on the mental health of seniors. Their recommendation? Build physical and social environments that support well-being and let people do what is important to them. In plain terms: find things you love and do them with other people.

Get Moving Without Overdoing It

If you played sports most of your life, stepping away from them can leave a real gap. The good news is there are plenty of low-impact options that get you back on your feet without beating up your joints.

• Pickleball
• Bocce
• Swimming
• Water aerobics
• Dancing
• Tai Chi
• Yoga
• Cycling
• Fishing

Harvard Health research shows that staying active helps lower the risk of heart disease, type 2 diabetes, high blood pressure, colon cancer, and breast cancer. That is a pretty impressive list for just getting out and moving.

Feed Your Creative Side

Creative pursuits go well beyond painting and knitting. There is a whole range of mentally engaging activities worth exploring.

• Learning to cook a new culture’s cuisine
• Learning a musical instrument
• Taking improv or acting classes
• Joining a book club
• Going on photography walks
• Joining a tabletop gaming club
• Joining a movie club
• Learning a new language

Each of these keeps your brain working, puts you in contact with other people, and gives you something to look forward to each week.

Give Back to Your Community

Volunteering is one of the best ways to meet new people and feel connected to something bigger than yourself. There is no shortage of ways to get involved.

• Creating or maintaining a community garden
• Reading to shelter pets
• Helping maintain local parks
• Mentoring kids after school
• Running classes at the local library
• Being active in your local religious organization
• Supporting a food program like a soup kitchen or food bank

The important thing is not which activity you choose. It is finding something that brings you genuine enjoyment — and then sticking with it. The benefits only grow over time.