Friday, July 31, 2009
You really are what you eat/do at Retirement
Many times, we wondered why we have not lose weight or our size is not shrinking. As a retiree and in our age group, our metabolism rate slows down. We have to exercise more to maintain or accelerate our metabolism rate..Further, if we don't watch what we eat or drink, we may balloon faster than we know.
So, how to do solve this 'heavy' problem? Create a calorie deficit.
Definitely, you need to exercise (output)..and more if you can. However, you need to do it moderately and after your medical examination by your family doctor. Keep to a simple routine:
- fixed schedule (find your favorite time schedule each day)
- do an activity that you enjoy and which pumps your heart rate to 65% of 220 less your age
- vary your activity each day to ensure your routine is interesting and not boring
- work with a friend, fellow retiree or an instructor
- walking is a great exercise, low impact to the knees. You need to pace at least 100 steps per min to gain cardio workout
- alternative cardio exercises include dancing, boxing, swimming, trekking and cycling
- moderate weight training for toning and muscle growth.
- keep a record of your exercise.
In terms of food (intake):
- greatly reduce fats intake. Stick to white meat of poultry or fish.
- eat lots of fiber - fruits and vegetables
- proteins are good filling food. Beans, meat, toufoo, fish are great.
- eat small portions - 5-6 times a day. Don't wait till you are really hungry otherwise you tend to eat much more than your need.
- keep a record of what you eat.
You will notice I suggest "keep a record". This helps you to track what you output (exercise) and what you input (eat). You can then reflect what you do/eat and determine if you need to change something in your routine. It provides accountability to.........yourself.
No one can look after you better than YOU yourself. So, don't wait...keep a record...and you will discover how much you have actually progress in combating weight gain..
Have fun..
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Comments? Feedback? Questions? Let me know...Thanks..
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So, how to do solve this 'heavy' problem? Create a calorie deficit.
Definitely, you need to exercise (output)..and more if you can. However, you need to do it moderately and after your medical examination by your family doctor. Keep to a simple routine:
- fixed schedule (find your favorite time schedule each day)
- do an activity that you enjoy and which pumps your heart rate to 65% of 220 less your age
- vary your activity each day to ensure your routine is interesting and not boring
- work with a friend, fellow retiree or an instructor
- walking is a great exercise, low impact to the knees. You need to pace at least 100 steps per min to gain cardio workout
- alternative cardio exercises include dancing, boxing, swimming, trekking and cycling
- moderate weight training for toning and muscle growth.
- keep a record of your exercise.
In terms of food (intake):
- greatly reduce fats intake. Stick to white meat of poultry or fish.
- eat lots of fiber - fruits and vegetables
- proteins are good filling food. Beans, meat, toufoo, fish are great.
- eat small portions - 5-6 times a day. Don't wait till you are really hungry otherwise you tend to eat much more than your need.
- keep a record of what you eat.
You will notice I suggest "keep a record". This helps you to track what you output (exercise) and what you input (eat). You can then reflect what you do/eat and determine if you need to change something in your routine. It provides accountability to.........yourself.
No one can look after you better than YOU yourself. So, don't wait...keep a record...and you will discover how much you have actually progress in combating weight gain..
Have fun..
.
.
Comments? Feedback? Questions? Let me know...Thanks..
.
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Keeping a Pet at Retirement
Recently, I blogged about Depression at Retirement. I received several good comments about how to handle depression. In talking with a friend, I was brought to an interesting idea: Pet Therapy or Animal Assisted Therapy. A pet can assist the retiree in the following areas. A dog is especially good as a pet therapy.
How does it helps the pet owners fight depression? Here are several considerations:
- Exercises: owning a pet especially a dog helps the depressed person exercise. Exercise routine may help relieve depressive symptoms. When you own a dog, you have to walk the dog, bathe it, brush its coat, go to the store to buy chow and other care items. The depressed people gets moving and exercises.
- Affection: a good way to reduce stress is to give your pet affection. This reduces blood pressure, and improving quality of life. The pet owner can feel good again.
- Unconditional Love: In return, the pet will give the owner unconditional love. This is what a pet is programmed to do...return the affection. This in itself is therapeutic.
- Fights loneliness: The ongoing companionship offered by the pet fights loneliness of the depressed person. A pet is always there, by the side of the depressed person.
Selecting a pet is critical. As I mentioned, a dog may be a better therapy pet. Still, for it to be one, it has to have an outstanding temperament, tolerates other animals and wants to be around people including children.
To find a right pet companion, you may want to visit your local pet shop or SPCA. However, if you prefer to try out this idea, go visit a local Animal Assisted Therapy hospital. They may have pets that you can visit.
Good luck.
How does it helps the pet owners fight depression? Here are several considerations:
- Exercises: owning a pet especially a dog helps the depressed person exercise. Exercise routine may help relieve depressive symptoms. When you own a dog, you have to walk the dog, bathe it, brush its coat, go to the store to buy chow and other care items. The depressed people gets moving and exercises.
- Affection: a good way to reduce stress is to give your pet affection. This reduces blood pressure, and improving quality of life. The pet owner can feel good again.
- Unconditional Love: In return, the pet will give the owner unconditional love. This is what a pet is programmed to do...return the affection. This in itself is therapeutic.
- Fights loneliness: The ongoing companionship offered by the pet fights loneliness of the depressed person. A pet is always there, by the side of the depressed person.
Selecting a pet is critical. As I mentioned, a dog may be a better therapy pet. Still, for it to be one, it has to have an outstanding temperament, tolerates other animals and wants to be around people including children.
To find a right pet companion, you may want to visit your local pet shop or SPCA. However, if you prefer to try out this idea, go visit a local Animal Assisted Therapy hospital. They may have pets that you can visit.
Good luck.
Thursday, July 30, 2009
Bonds - an investment alternative?
With today's interest rate at the money market, I was looking for alternatives to just putting my money in the bank. The other options include real estate, equity market, bonds, annuities and structured financial products.
Each of these have its risks. I had the opportunity of considering BONDS as an option. Interest rates are higher than money markets and annuities. Also, the risk may be lower than structured financial products and equity.
However, what do we need to consider when we are thinking about bonds. Here are some areas you need to consider:
- the issuer (government or corporate and which corporate)
- the issuer's credit quality and rating (Moody's, S&P, Fitch Ratings)
- interest rate
- maturity (short, medium or long term)
- redemption features (call provisions, puts, principle repayment and average life)
- bond price
- yield
- tax
- risk
All in all, a pretty complex analysis before we decide to put money into bonds.
Remember to do your homework, talk to your financial planner about these before putting your money into it. After all, these are our hard earned money that we need at retirement.
I have a general maxim:
- If I need money in the short term (1-3 years), I keep cash.
- If I need money in the medium term (3-5 years), I buy bonds.
- If I need money beyond 6 years, I buy equity.
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Comments? Feedback? Questions? Let me know...Thanks..
Each of these have its risks. I had the opportunity of considering BONDS as an option. Interest rates are higher than money markets and annuities. Also, the risk may be lower than structured financial products and equity.
However, what do we need to consider when we are thinking about bonds. Here are some areas you need to consider:
- the issuer (government or corporate and which corporate)
- the issuer's credit quality and rating (Moody's, S&P, Fitch Ratings)
- interest rate
- maturity (short, medium or long term)
- redemption features (call provisions, puts, principle repayment and average life)
- bond price
- yield
- tax
- risk
All in all, a pretty complex analysis before we decide to put money into bonds.
Remember to do your homework, talk to your financial planner about these before putting your money into it. After all, these are our hard earned money that we need at retirement.
I have a general maxim:
- If I need money in the short term (1-3 years), I keep cash.
- If I need money in the medium term (3-5 years), I buy bonds.
- If I need money beyond 6 years, I buy equity.
.
.
Comments? Feedback? Questions? Let me know...Thanks..
One Month into my Retirement
On Jul 1, 2009, I retired. Today, I am celebrating my one full month of retirement.
Prior to retirement, I planned carefully to ensure a fulfilling retirement. So, what have I done since one month's ago?
For a start, my first month has been very rewarding. I did the following:
- met my financial planner twice
- spent quality time with my family - spouse and children alike
- learning new skills - two of them in fact
- volunteering my time to 2 organizations
- reconnect with friends lost during the past 30 years
- had 2 reunion parties planning a few more till end of year
- more physical exercises
- blogging
- quiet time for myself
- rediscovering Singapore
- traveling
- visited ex-office
All of these were part of my retirement plan. Many of these will continue through the months to come. I have developed a sort of flexible routine which provided orderliness to my once structured professional life. This helps with the transition and will ensure I am not bored.
What have I learned?
1) Absolutely important to have a plan before your retire. So, you can move into retirement life with some zest rather than remorse.
2) Prioritize your activities. While I have a plan, there were times when I feel I was overwhelmed with so many things to do. Space out the activities.
3) Continue to meet and talk to people. This is to keep abreast of their world. Why is this important? This helps with the transition to retirement. Also, it can help you with your financial decisions.
4) Meet your financial planner. This will ensure you know invest wisely.
5) Network with past associates, learn what they do, have coffee/lunch with them. This helps with the social balance instead of just spending time with family. Family members needs a breather from you too.
6) Continue to keep fit. This helps with our ability to enjoy life at this phase.
7) Learn new skills - helps to challenge our limits. This include blogging, a new fitness program, an interactive skill.
8) Volunteer your time. It brings about a sense of fulfillment. I thoroughly enjoy my time with my 2 organizations.
Overall, I would give myself a 9 out of 10. I think I could do more to have quiet time for myself. That's why I did not score full marks.
In any case, the first month has been fun. My calendar for the second month is already filled with training, skill development, travels, parties and social networking.
Prior to retirement, I planned carefully to ensure a fulfilling retirement. So, what have I done since one month's ago?
For a start, my first month has been very rewarding. I did the following:
- met my financial planner twice
- spent quality time with my family - spouse and children alike
- learning new skills - two of them in fact
- volunteering my time to 2 organizations
- reconnect with friends lost during the past 30 years
- had 2 reunion parties planning a few more till end of year
- more physical exercises
- blogging
- quiet time for myself
- rediscovering Singapore
- traveling
- visited ex-office
All of these were part of my retirement plan. Many of these will continue through the months to come. I have developed a sort of flexible routine which provided orderliness to my once structured professional life. This helps with the transition and will ensure I am not bored.
What have I learned?
1) Absolutely important to have a plan before your retire. So, you can move into retirement life with some zest rather than remorse.
2) Prioritize your activities. While I have a plan, there were times when I feel I was overwhelmed with so many things to do. Space out the activities.
3) Continue to meet and talk to people. This is to keep abreast of their world. Why is this important? This helps with the transition to retirement. Also, it can help you with your financial decisions.
4) Meet your financial planner. This will ensure you know invest wisely.
5) Network with past associates, learn what they do, have coffee/lunch with them. This helps with the social balance instead of just spending time with family. Family members needs a breather from you too.
6) Continue to keep fit. This helps with our ability to enjoy life at this phase.
7) Learn new skills - helps to challenge our limits. This include blogging, a new fitness program, an interactive skill.
8) Volunteer your time. It brings about a sense of fulfillment. I thoroughly enjoy my time with my 2 organizations.
Overall, I would give myself a 9 out of 10. I think I could do more to have quiet time for myself. That's why I did not score full marks.
In any case, the first month has been fun. My calendar for the second month is already filled with training, skill development, travels, parties and social networking.
Retirement Age in Singapore
For those considering retirement in Singapore, here is an interesting article about the retirement laws.
It discusses the age, notice period, benefits and salaries should the retirees chose to work after retirement.
The age to retirement is a government guideline. If you have spent and invest wisely during your working life, you may be able to retire earlier than the stipulated age. Of course, the retirement age should also depends on your health, nest and lifestyle you want to support on retirement.
Happy reading...
Wednesday, July 29, 2009
"Learn to dance in the rain" at Retirement
In life, many times we lament at what we don't have rather than cherish or be grateful with what we do have. We complained about the pains, our financial predicament, our disabilities, etc.
There is a real life story about Patrick Henry Hughes. He was born with no eyes and restricted mobility. Yet, from a tender age of one, he never give up. He learned to play the piano when he was barely one. He moved around in a wheelchair. He made it to the 214 member marching band with his father. As a junior at the University of Louisville, he made nearly all As except for 3 Bs. When asked about this disabilities, he brushed them away. "What disabilities?" he said.
Listen to his life story. Life is not about playing with a full suite of cards. It is about playing with the cards you already have. We then "learn to dance in the rain".
At retirement, we will be challenged at times. We may feel pain in our joints or limbs. We may not have sufficient funds. We may lose a loved one or a close friend. We may find we don't learn as fast as we used to be. We may be 'clumsy' as we age.
However, when I listen to the Patrick Henry Hughes' story and his awesome attitude towards life, I am encouraged by his strength and his gratitude. I can learn from him. We can all learn from him to appreciate and be grateful what we already have.
Warren Buffett's Advise for 2009
Someone forwarded me an extract of Warren Buffett's advice for 2009 sometime ago. I kept this so I can get another dosage of Warren's advise frequently. I found his advice practical and very useful. Now, I am sharing this with you. Here it is....
WARREN BUFFETT'S ADVICE FOR 2009
We begin this New Year with dampened enthusiasm and dented optimism. Our happiness is diluted and our peace is threatened by the financial illness that has infected our families, organizations and nations. Everyone is desperate to find a remedy that will cure their financial illness and help them recover their financial health. They expect the financial experts to provide them with remedies, forgetting the fact that it is these experts who created this financial mess. Every new year, I adopt a couple of old maxims as my beacons to guide my future. This self-prescribed therapy has ensured that with each passing year, I grow wiser and not older. This year, I invite you to tap into the financial wisdom of our elders along with me, and become financially wiser.
HARD WORK: All hard work bring a profit, but mere talk leads only to poverty.
LAZINESS: A sleeping lobster is carried away by the water current.
EARNINGS: Never depend on a single source of income. (At least make your investments get you second earning.)
SPENDING: If you buy things you don't need, you'll soon sell things you need.
SAVINGS: Don't save what is left after spending. Spend what is left after saving.
BORROWINGS: The borrower becomes the lender's slave.
ACCOUNTING: It's no use carrying an umbrella, if you shoes are leaking.
AUDITING: Beware of little expenses; A small leak can sink a large ship.
RISK-TAKING: Never test the depth of the river with both feet. (Have an alternative plan ready.)
INVESTMENT: Don't put all your eggs in one basket.
I'm certain that those who have already been practicing these principles remain financially healthy. I'm equally confident that those who resolve to start practicing these principles will quickly regain their financial health. Let us become wiser and lead a happy, healthy, prosperous and peaceful life.
My closing comment....
These are wonder gems. Reflecting back, I wish I had known and practiced such wisdom. However, it is never too late. I am trying my best to practice the maxims. You should too.
Peace of Mind at Retirement
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Tuesday, July 28, 2009
Warren Buffett bets on America - Watch this video
Good news to retirees who invest in America...
Warren Buffett continues to have great confidence in America. Watch this video. This is good for retirees who continues to put money in the American economy.
http://money.cnn.com/video/news/2009/07/24/n_ss_buffett_economy.cnnmoney/
Warren Buffett continues to have great confidence in America. Watch this video. This is good for retirees who continues to put money in the American economy.
http://money.cnn.com/video/news/2009/07/24/n_ss_buffett_economy.cnnmoney/
Sunday, July 26, 2009
Fighting Depression at Retirement
Retirement, like working, has its ups and downs. Initially, you will feel elated that you are retirement. After your initial fun and freedom were exhausted, the retiree may feel sad, lonely or depressed. The reality of retirement sets in. Or you could be upset about your health, your nest or even your weight.
What is depression? Everyone can be sad from time to time. However, if the sad feeling continues and does not go away, that's depression. You are always feeling sad. In fact, you play so many worrying games that you feel like falling into a bottomless pit. People who are depressed also lose interests in once-enjoyable activities, have problem sleeping and even thought of death or suicides to end it all. Your weight may increase as you adopt a 'don't care anymore' attitude. You may indulge in alcohol or even substance abuse. Here is a depression quiz you can take to help you determine if you may have depression.
What you should do? Even if you are unsure if you have depression, you should talk to someone like a family member, a friend or even your doctor. The warning signs of depression includes sadness, guilt, irritability, concentrating power, difficulty in remembering, sleeping problem, appetite changes or loss of energy or interests. Seek help.
Often talking to someone helps. There is no shame in seeking medical help either. Follow the advise of the doctor and you will soon be back to recovery to enjoy your retirement. Don't let depression hurt your retirement.
What is depression? Everyone can be sad from time to time. However, if the sad feeling continues and does not go away, that's depression. You are always feeling sad. In fact, you play so many worrying games that you feel like falling into a bottomless pit. People who are depressed also lose interests in once-enjoyable activities, have problem sleeping and even thought of death or suicides to end it all. Your weight may increase as you adopt a 'don't care anymore' attitude. You may indulge in alcohol or even substance abuse. Here is a depression quiz you can take to help you determine if you may have depression.
What you should do? Even if you are unsure if you have depression, you should talk to someone like a family member, a friend or even your doctor. The warning signs of depression includes sadness, guilt, irritability, concentrating power, difficulty in remembering, sleeping problem, appetite changes or loss of energy or interests. Seek help.
Often talking to someone helps. There is no shame in seeking medical help either. Follow the advise of the doctor and you will soon be back to recovery to enjoy your retirement. Don't let depression hurt your retirement.
Go Behind the Scenes at Retirement
I am sure many retirees will take travels and tours during their retirement. However, some of the travels and tours are expensive. There are 5 excellent tours you can have in Singapore (and I am sure in your own country as well) where you can:
- get to go behind the scene to see how things works
- have free or almost free tours
In Singapore, here are 5 suggestions:
1. Asia Pacific Breweries (corpcomms@apb.com.sg) - cost S$10.70 for a 90 minutes tour.
2. Gardenia (prelations@gardenia.com.sg) - Free for a 60 minutes tour.
3. McDonald's (www.mcdonalds.com.sg/opendoors)- Free for a 45 minutes tour.
4. Tai Hua Food Industries (taihua@singnet.com.sg) - Free for a 90 minutes tour.
5. Yakult (yakult@pacific.net.sg)- Free for a 90 minutes tour.
These tours are well organized. At the APB, you can have your heart's content of beer at the end of the tour. For Gardenia,Tai Hua and Yakult, you will get to buy products at discounts.
You have to book in advance via emails or register at the website in the case of McDonald's.
These tours are cheap or free, educational, and fun. Go try them.
- get to go behind the scene to see how things works
- have free or almost free tours
In Singapore, here are 5 suggestions:
1. Asia Pacific Breweries (corpcomms@apb.com.sg) - cost S$10.70 for a 90 minutes tour.
2. Gardenia (prelations@gardenia.com.sg) - Free for a 60 minutes tour.
3. McDonald's (www.mcdonalds.com.sg/opendoors)- Free for a 45 minutes tour.
4. Tai Hua Food Industries (taihua@singnet.com.sg) - Free for a 90 minutes tour.
5. Yakult (yakult@pacific.net.sg)- Free for a 90 minutes tour.
These tours are well organized. At the APB, you can have your heart's content of beer at the end of the tour. For Gardenia,Tai Hua and Yakult, you will get to buy products at discounts.
You have to book in advance via emails or register at the website in the case of McDonald's.
These tours are cheap or free, educational, and fun. Go try them.
Friday, July 24, 2009
Laughter at Retirement
Laughter is the best medicine. You may have heard of this before. I believe in this. Laugh and you worries disappears. Laugh even more and your blood pressures lowers. Laugh often and heartily. Here is a list of good "stories" about older citizens and retirees. .
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Tuesday, July 21, 2009
Health Issues at Retirement - Knee and Hip Pain
Mobility is one of the most important activities a retiree should have. Otherwise, our carefully conceived retirement plan will be at stake, with the retiree having restricted freedom to do whatever the plan calls for. This restriction is tough if you have to wait for your helper or family members to 'push' your wheelchair so you can be some place else.
While there can be some major health issues that cause the retiree to be bed ridden or 'attached' to a wheel chair, the degeneration of knees and the hips can be devastating to us.
Here are two articles which are good reading materials for someone trying to manage knee and hip pains..
Take care of your knees and hip so you can be mobile for as long as possible.
While there can be some major health issues that cause the retiree to be bed ridden or 'attached' to a wheel chair, the degeneration of knees and the hips can be devastating to us.
Here are two articles which are good reading materials for someone trying to manage knee and hip pains..
Take care of your knees and hip so you can be mobile for as long as possible.
Monday, July 20, 2009
Health Related Issues at Retirement: Strokes
Do you know that when you reached 55 years, your chances of getting a stroke doubles every 10 years?
As a retiree and growing older daily, we have to be extra careful with our health. Aging is normal. Have life-style related health problem is not. Stroke can be related to our life-style - eating a wrong diet, lack of exercise, ignoring the regular health screening by a doctor, not taking medication prescribed. Medical problems during retirement is disappointing to the retiree and devastating to the family.
Why disappointing to the retiree? You worked hard and want to enjoy your retirement. Yet, if you have a stroke, you may be disabled. All your hard earned nest may be needed to fund the recovery and rehab process.
For the family members, their lives may be affected by your disability. You are now a burden to them.
Read this article on stroke and start changing your life style so you can enjoy your hard earned retirement.
As a retiree and growing older daily, we have to be extra careful with our health. Aging is normal. Have life-style related health problem is not. Stroke can be related to our life-style - eating a wrong diet, lack of exercise, ignoring the regular health screening by a doctor, not taking medication prescribed. Medical problems during retirement is disappointing to the retiree and devastating to the family.
Why disappointing to the retiree? You worked hard and want to enjoy your retirement. Yet, if you have a stroke, you may be disabled. All your hard earned nest may be needed to fund the recovery and rehab process.
For the family members, their lives may be affected by your disability. You are now a burden to them.
Read this article on stroke and start changing your life style so you can enjoy your hard earned retirement.
Saturday, July 18, 2009
Myths about Retirement
In planning for retirement, I see many people made wrong assumptions. These then drive 'wrong' attitudes and behaviors which affect the planning for that big decision about retirement. Denial of the importance of planning for retirement in turn lead to these common retirement myths. What are some of these myths? I read an interesting article which I like to share with you.
The article discusses 5 myths each given a descriptive name. The myths are:
Nbr 1: "Scarlet O'Hara" myth - Retirement is still years away. No need to plan now.
Nbr 2: "Homer Simpson" myth - "How hard can it be to plan for retirement?"
Nbr 3: "Carnival Cruise" myth - Retirement is nothing more than one long happy vacation.
Nbr 4: "King Midas" myth - Retirement will be wonderful if only you have enough money.
Nbr 5: "King Henry the 8th" myth - I just going to love spending tons of my time with my spouse.
Retirement is a difficult transition for many people. We need to take appropriate steps to minimize the risk to an ideal retired life.
Treat your own retirement objective like any business objective you have been trained to do all these years in the commercial world. Only difference is, this time you are planning it for yourself.
You will march confidently towards retirement once you understood these myths and start to plan differently. Good luck.
Cultural Show at Retirement
Last night, I took my family to watch the great classical novel Journey to the West - a story about Monkey King. The show was produced by the Cultural Bureau of Guangzhou Municipal at the Singapore Esplanade. The Guangzhou Acrobatic Troupe of China performed the show to full capacity. This is the first ever adaptation of the Chinese classic by an acrobatic troupe.
The Guangzhou Acrobatic Troupe of China has won more than 80 awards at domestic and international acrobatic competitions. The most recent was in 2008 where the troupe was awarded the Golden Clown Award at the 32nd Monte Carlo International Acrobatic Competition. "Journey to the West" won Gold at the National Acrobatics Competition, which is part of the China Acrobatic Gold Chrysanthemum Award.
The key individuals who created this show were:
Cao Jianping - Artistic Director
Chen Weiya - General Director
Xu Peidong - Composer
Feng Shuangbai - Playwright
The whole performance was divided into 4 acts:
- First: Storm in the Heavenly Palace
- Second: Three Attacks against White-bone Demon
- Third: Kingdom of Women - Spider Cave
- Fourth: Fire-covered Mountain
- Epilogue
What's interesting about this show is that the actors/actresses were athletes - each extremely capable to show off multiple acrobatic skills. However, it is not just simply a demonstration of their skills and their slim muscular bodies. It is the troupe's ability to incorporate each actor/actress's acrobatic skill to showcase the characters and tell the classic story with energy, excellent stage lighting, set and costumes. And all these using the theatrical elements.
The acrobatic skills includes swaying pole climbing, tram-poling, diabolo juggling, hoop diving on the trampoline. All were done to precision beyond belief.
We thoroughly enjoyed the show. It brought back memories of me telling my children this classic novel story when they were very young. The show allows me to appreciate the classic novel and also the times I spent with my children. Of course, this time, it was action packed.
Retirement should include time enjoying watching shows such as this. Of course, the ticket fare is expensive. So, we need to be selective of which shows to see. Go enjoy a show.
Friday, July 17, 2009
Financial Stability versus Growth at Retirement
Apple will be announcing its results in a couple of days' time. This is one of the best high growth stocks in the world today. As a retiree, we need to be careful with how we invest our hard earned money. Stock investment, while one of the better way to ensure growth in the future, is always a risk. Therefore, we need to diversify our investment so as not to be caught in any downturn.
What are the investment options available? It depends on your tolerance for risk. Besides equity, there is bonds, ETF, unit trusts, hedged funds, etc. See your financial planner for a comprehensive plan that will also include insurance, hospitalization and disability coverages.
A good planner is one who is not product oriented ie, he/she does not represent a class of product from a company. Otherwise, the planner will be more loyal to the company who employed him/her. Instead, the planner should have the interests of the client at heart. Only after the whole plan has been discussed and agreed with the planner will the planner implement the plan with the right financial products. A good planner will also balance your need for financial stability vs growth (translated into high risk). Higher risk equals higher costs products which in turn will offer higher compensation for the planner.
Finding a good planner is not easy. You need to interview for the right one as if you are looking for investment partner. Do your homework.
Coffee Break at Retirement
Coffee - is it good or bad for us? WebMD has a short discussion on the potential goodness of coffee. Have a listen.
A friend of mine said that he felt so 'out of place' patronizing Starbucks. There were many youngsters at these outlets. Whatever happened to kopi tiams (coffee shops)? Still, Starbucks and similar coffee outlets are great places for you to relax, have a cup of coffee with an associate to catch up, surf the internet to answer emails or just plain people watching. Being a "senior citizen" or a retiree, we should not be uncomfortable with new concepts.
So, I like to share a website listing the definition of the coffee terms used in these outlets. This will help you order your coffee with ease and understand what you order. You will not be embarrassed when standing in front of the counter.
By the way, after you've ordered your coffee at the Starbuck's front counter, you will be asked for the size you want.
Short: 8 oz
Tall: 12 oz
Grande: 16 oz
Venti: 20 oz
Now that you know the terms, go right into one of the coffee outlets. Try your favorite. If you don't have one, try everyone each day during your visits. Just be with the crowd and enjoy the ambience. Have fun. I enjoy every visit.
Thursday, July 16, 2009
"I do have time" at Retirement
Today was an interesting day. I started the day realizing I am alive. How? I have muscular ache all over from the previous night's muay thai workout. If I am able to feel pain, that's means I am very well alive.
As a sideline, most aging and retiring individuals complained about pain. However, pain is part of aging. Without pain, how do we know we are alive? Another living day means we have another day to achieve what we want to do during retirement.
Anyway, I went to the gym and had a intense workout for my back. Then I took a phone call to discuss some business. Thereafter, I went to the local telco to solve my phone problem. My cell phone which had been with me for the past 12 months, went dead on me. At the telco, we tried to solve the problems but to no avail. As my iPhone 3GS is not available yet, I just have to find a substitute phone. So, why is this simple event at the telco interesting? Well, I do have time to wait in line at the telco and trouble shoot my phone. In the past, I will be very upset that I have to stand in line and impatient that I don't have a phone that works. However, during this episode, I was not concerned that I was not contactable. I have time and was not stressed at all.
This is fun for a change.
"I do have time." As a retiree, we need to take things easy but still focus on the objective of enjoying retirement. A stress free retirement is a fun retirement. How many times have I heard family being stressed by their parent's retirement. The retiree adds more stress to the family. As an enlightened retiree, we must not add stress. We need to show the family that retirement need not be stressful.
I am definitely going to have a good retirement without adding stress and anxiety to my family members. It is a matter of attitude. Try it. You can too.
Fighting Fit at Retirement
I joined a club that focuses on martial arts. I exercise alot for my age. I walk and jog at Bukit Timah Hill, went to the gym and do brisk walking. However, my fitness was torn to shreds doing this martial arts exercises. I thought I was fit and toned every muscle there is. Still, I found it extremely challenging doing the martial arts exercises.
What is the martial arts I joined? Muay Thai. This was one style that my youngest daughter wanted to join, roped in me and now I have completed 2 workout session. It was fun and tough.
We started the one hour session doing warm up. This was no more than 15 mins. However, by the time we completed this warm up, we were perspiring and panting profusely. Then we do Muay Thai style stance, kicking and punching. We challenged our shadows then a punching bag. The individual punching and kicking is fun. However, the combination of punching and kicking and knee kicks were the best. At times, with the right combination and style, I can hear the power of each kick and punch to the bag. What a stress relief!
My whole body was totally worn out. My leg were sore. I walked with a limp. But I thoroughly enjoyed it. Now, if only I could get up and walk to my next workout..
I must try ...
You should too.
Wednesday, July 15, 2009
Learning new Skills
Learning is an on going activity. As part of my voluntary service, I will have to learn new skills appropriate to the organization I am serving.
Without disclosing the specific name, the organization I am serving focuses on helping people in distress. There is a weekly 3 hour training program for the next 3 months' for new volunteers. We've just completed 2 training so far. It has been fun for me.
What I noticed is that during training, we are very focused on applying what we have learned in the commercial world to this voluntary organization. While the experience is good, it is NOT appropriate and may actually cause more harm. We have to slow down our 'problem solving', 'take charge' attitude. Instead, we have to understand the skills to be a successful member of the voluntary organization. We as volunteers have this obligation.
I believe this is possible but only when we have empty our minds of the past experience and to now focus on ACQUIRING new skills. This is the new volunteer's main challenge and one that will define whether we have the ability to learn.
To be successful in learning, we need to remove all barriers that blocks our learning. These barriers include:
- "I have many year's experience"
- "I have done this before"
- "yea, yea, I hear you but I have my own ways of doing things"
- "oh, I am too old to learn"
- "the lecturer is too young to teach someone like me"
In any case, if we fail to pass the tests confirming we have the relevant skills for this voluntary service, one cannot serve.
This is a good challenge.
Sunday, July 12, 2009
Health at Retirement (Overtraining)
Training to keep fit is important. Moderate regular training helps to condition a body to take on more loads at workout. However, over-eager training can cause prolonged pain, sleeplessness and even significant weight loss.
How do you know if you've over-trained? Here is an article that talks about
overtraining
Enjoy. Questions? Please ask..
How do you know if you've over-trained? Here is an article that talks about
overtraining
Enjoy. Questions? Please ask..
Saturday, July 11, 2009
Family at Retirement
they die young.
-- A.W. Pinero
Family members - spouse, children, and even your parent, siblings are important part of your life during retirement. They provide the fundamental family support during this golden phase. However, you need to understand that your retirement will bring in different experiences now...
For example, you will be staying at home more. You will travel less. You will now participate in more decision making and be available to attend functions of your family members. Of course, you will also want more say on expenses and expense control. Afterall, you have no or limited income.
While your presence at home may be appreciated at times, it can cause friction between you and your family members. So, the key is to ease the situation...give each other space. Afterall, they have survived for so long without your nagging. Why should you, now retired, suddenly 'interfere' with everything around the house?
Here's what I did...
1. Set some groundrules...especially as it relates to expense and expense control. Also, tell them that you will be around the house more often and that they can expect to see you around their important occasion or events.
2. Set some time away from home for yourself....give everyone rooms. Get out of their way. Don't change to a parasite clinging to your family all day long. Go take a walk, gym, meet friends, library. Give the spouse and children time to be on their own. They would respect that a lot.
3. Listen and support more....listening is the most difficult thing to do. You are probably so used to coaching, solving problems that you will want to do the same for your spouse and children. Don't. Don't do that. All they want is for someone to listen. How do listen? Here's a guide: Listen for facts and feelings. Then, play back via antipathy. Your family members know how to solve the problems but needs you to listen. So, just listen.
4. Accept that sometimes, no one wants you. This is good...your children are grown up. Also, this allows you independence and freedom to do whatever you want to do.
Try it.
Humor at Retirement
Humor should be in all phases of our lives. Humor breaks the monotony and pain of life. It adds flavors to our adventures, spice up our lives and also provides an emotional balance between what's real and what's important. Humor was created to help us grow, sees things from another 'funny' side of any event/incident/experience.
We must not take ourselves seriously. Events and incidents happen. How we interpreted these situations depends on our own perception and paradigm. If we take it as an attack on ourselves, we will be defensive and stressed. Now, if we can perceived the situation from a humorous stand point, we will force ourselves OUT of the situation and therefore de-personalize us from the situation. Then, we will be able first, laugh at ourselves and then, we will be able to 'solve' the situation with lesser tension and stress.
Laughing at an event is good. Laughing at ourselves takes a special breed of characters. It shows we have grown - grown beyond ourselves. Therefore, we don't take ourselves seriously. What that translates is we have grown to be comfortable and confident about our OWN self. How many people can do that. Look around you and answer these 2 questions:
- who has humor? Is the humor about events, or (at the expense of) other people?
- who can laugh at themselves? This shows our maturity, comfort and confidence in ourselves.
Retirement is not just being finished with the commercial life. It is about discovering yourself beyond the outer appearance that other people see in you. Retirement provides an opportunity of discovery - a self discovery of the 'rest of yourself' and then to improve who we really are.
Have humor...laugh at yourself...
Here's a URL where some quotations may be helpful to discover ourselves..Enjoy!
Learning at Retirement
Learning is important during one's life. We heard of the term life long learning. However, during our professional career, we transit from being a learner to more of a mentor or coach. Little time is allocated for our own learning. We may move from a eager learner to a reluctant one.
So, what' s this about learning at retirement? This will involve 'thing we have never learned before'. Being a retiree, you don't have to learn commercial, management or leadership skills. Instead, now, you can learn other skills which are 'fun' or 'health' related. Let me give you some examples:
- flower arrangement - creative and calm the mind
- painting - creative and calm the mind
- dancing - coordination, fitness
- muay thai - coordination, fitness and self defence
- blogging - creative, expression and networking
I have started blogging. It is fun. It allows me to continue writing about my retirement, sharing my experience and most important of all, keeps me alert. I heard writing and memory recall can help slows down dementia. I am keeping in touch with technology as well.
Last week, I signed up for muay thai and had my first lesson. It was physically tough and the coordination of kicks and punch was difficult. Still, it was full of calorie burning and I perspired so much my t-shirt was completely drenched. I was exhausted. One other reason for joining Muay Thai was this allows me to spend good quality time with my youngest daughter. She was the one who wants to join and asked me to. I could not think of a better window of time to spend with her than exercising, kicking, and punching together. Our first lesson was really tiring. Still, we enjoy our time and chatted a lot.
Learning at retirement is not just acquiring new skills. Learning keeps our minds and body active. It slows down problems related to aging while providing an avenue to show your own creativity. You can form a new circle of friends - including your own family members. It keeps your mind wanting more...
Learning at retirement becomes like going back to school - ever so eager for the next lesson.
Try it.
Friday, July 10, 2009
Social Network at Retirement
One of the most important and interesting thing to do is social networking. I am busy catching up with 'old' friends - rekindling the friendship of yesteryears. The first thing to do is to find out where your friends are, what's the contact number, email id etc. Then, set up a group address using your emails and start reconnecting with them.
Since my retirement, I have one on one afternoon tea, group lunch at someone's home, evening dinner with close past associates. I organized visits to sick ex associates. I even organized a 2nd reunion for over 30 people.
At the reunion, we will recall the good old days, chat about life after those days, parenthood, grandparenthood, etc. So much to catch up and so much to talk. We planned a 6 hours' party. Will be taking lots of pics.
Further, I am hosting visits from overseas friends - again, friends I have not met for 30 years. This time, it is for lunch..
Friends form an important part of the retiree's life. It helps in our social wellbeing, and mental state too. So, for new retirees, go rebond and network. Have fun..you will enjoy it. I am.
Since my retirement, I have one on one afternoon tea, group lunch at someone's home, evening dinner with close past associates. I organized visits to sick ex associates. I even organized a 2nd reunion for over 30 people.
At the reunion, we will recall the good old days, chat about life after those days, parenthood, grandparenthood, etc. So much to catch up and so much to talk. We planned a 6 hours' party. Will be taking lots of pics.
Further, I am hosting visits from overseas friends - again, friends I have not met for 30 years. This time, it is for lunch..
Friends form an important part of the retiree's life. It helps in our social wellbeing, and mental state too. So, for new retirees, go rebond and network. Have fun..you will enjoy it. I am.
Thursday, July 9, 2009
Time at Retirement
How do I use the 'freed-up' time? I will share what I am currently doing:
- activities that focus on fitness and health
- spend more time with my wife and family
- being available for events - major or minor - for my family
- volunteering my time for social work
- learning something new - blogging and a fitness program
- meeting my financial planner
- having social lunch, tea, reunion with ex colleagues etc
- visiting office and re-connect with friends of the past
- going to a concerts, plays
- tours - the next one is in Chiangmai
These are activities that I would not have time for previously. I have intentionally kept to those activities that I like to do. My schedules are filled and the most important thing is, I don't have to think or worry about timeline. For example, I don't worry about how much time I have to spend at the gym or with my planner. I just go and enjoy myself till I am done for the day.
Of course, I still have to respect the schedules of my friends whom I am visiting. Afterall, they are still working...
So, how to a retiree fills his/her time? Plenty of activities - fun activities.
Before you retire, plan a few activities focusing on:
- fitness
- leisure
- social
- learn new things
- connect with nature
There is plenty to do. It's a matter of priorities and not spreading yourself thin. Learn to pace yourself and have fun.
Wednesday, July 8, 2009
Retirement Radio
Retirement is for relaxation and fun. Listening to music from the radio provides a good and inexpensive way.
I found a good site that you should try.
Money at Retirement
How much money is enough for retirement? This is the question frequently asked by my friends when they heard about my retirement. To answer this question, there are several considerations:
- what kind of lifestyle do you want to have after your retire
- how long will you live
- your state of medical health
- your state of finance independence before retirement - any mortgages, any credit card debts etc
I included a link which may be useful. Check it out here.
Another question is when should you plan for your retirement?
The earlier the better. I decided the age of my retirement when I started work at 21. Then I prodded myself through the maze to reach my target. It was a journey I enjoy, loathe and strive but in the end, well worth it.
Monday, July 6, 2009
Health at Retirement
There is nothing more important than health at any time of our life. In the retirement phase, health is even more important. Otherwise, we will be tormented with having to pay heavily to ease our health problems. Of course, if we have insurance, we should be covered - right? Yes if we have sufficient coverage. No and we have a tendency to find this out later, we will have to fork out our hard earned nest to finance our health. Our nest should be for enjoyment and daily expenses. With today's expensive health costs, we will be in deep trouble if we have a health issue at this phase.
So, what can we do? First, preventive measures is always more effective and fun than cures. What are the preventive measures a retiree can take? Exercise in moderation, proper diet and eat in moderation, go for health checks regularly, de-stress and most important, enjoy this phase of your life.
Exercise not only improve our physical fitness, it also improves our mental alertness. Listen to the following discussion about exercise and the impact on the brain .
So, what can we do? First, preventive measures is always more effective and fun than cures. What are the preventive measures a retiree can take? Exercise in moderation, proper diet and eat in moderation, go for health checks regularly, de-stress and most important, enjoy this phase of your life.
Exercise not only improve our physical fitness, it also improves our mental alertness. Listen to the following discussion about exercise and the impact on the brain .
Exercise in moderation: Choose an exercise routine. It does not have to be marathon running. It can be going to the gym for a treadmill, elliptical, and stationary bicycling. It could be swimming, dancing, trekking, brisk walking or just plain walking. The important thing is to do something active and not be a couch potato doing nothing. If you can, do something you really love to do. Perspire a little, pant a little, it's all okay.
What is moderation in cardio training? There are two ways to check this:
1) if you can still talk while dancing, on the treadmill, etc, you are doing fine. Otherwise, slow down. Or...
2) Use your heart rate as a indicator and apply this formula: Take your age off 220 and then multiply by 65% (intensity). So, if you are 55 years' old:
220-55 = 165
165*65% = 108 beats per min
If you are doing cardio at 108 beats per min of heart-rate, you are already exercising in moderation. If you perform at higher intensity, say 75%, you will be on your way to improve your cardio and fitness.
It is always important that you consult your doctor before embarking on a exercise routine to keep fit. If you are on medication, make sure you continue taking them while you pursue your fitness program.
How frequently should you do these cardio? At least 4 times per week and for about 20-30 mins. Start slow and then pull yourself to longer duration and more times per week. Most important of all, you must find a program you enjoy doing with yourself or friends.
Soon, you will find your body adjusting to the new activities. Your clothes will seem bigger. You can fill fitness in voice, bounce and energy.
I am currently doing 5 days of cardio workout in the gym and 2 days brisk walking at weekends.
If you have any questions, let me know.
I will talk about toning exercise the next time.
Sunday, July 5, 2009
Major Concerns of Retiree
What are the major concerns a retiree has? There seems to be a plateful of them. Let me just share the few of them:
1. health - knee, back, digestive, cancer - in general pain.
2. money - is there enough? Will it last? Income exceed expenses - so how? How do I get some income?
3. time - or usage of time. Bored? Spending too much on doing nothing?
4. social networking - who with? how to re-start a social network?
5. learning - can I really learn? Do I even want to learn?
6. spouse/family members - have they come to term with retirement? Do they see the retiree as a "good for nothing" or "well deserved - great job - congratulations"?
The problem is no one is well prepared for retirement. Yet, everyone one come to this phase - sooner or later. I am going to focus my blog on each of this topics in the weeks to come.
Friday, July 3, 2009
Sharing "Retirement" plan
This morning, I trekked up Bukit Timah Hill. After that, I went to the gym for my normal Friday workout. I caught up with the world at American Club, reading the internet and emails. I sent out the reminder to Jul 10 PSA reunion.
Fetch Priscilla to have lunch at Velocity, a mall at Newton. After which, I went to meet my ex-colleague now friend at a nearby cafe. It was an interesting discussion of sorts. Fundamentally, we discussed various topics regarding "retirement". The topics include: Financial stability and ability, health, use of time for social networking, working etc.
What I found is that we are not prepared to handle this phase called Retirement. What do we have to do? How much money do we need? What are the insurance coverage needed. How to find work? What about resume writing? How to decide if migration is a good option. What is exercise? What exercises are good and essential for the retiree? How do we ensure a balanced networking? Questions, questions, questions.
How is a person to prepare for retirement if he/she does not learn? Who is there to teach retirement? Should I teach retirement?
Fetch Priscilla to have lunch at Velocity, a mall at Newton. After which, I went to meet my ex-colleague now friend at a nearby cafe. It was an interesting discussion of sorts. Fundamentally, we discussed various topics regarding "retirement". The topics include: Financial stability and ability, health, use of time for social networking, working etc.
What I found is that we are not prepared to handle this phase called Retirement. What do we have to do? How much money do we need? What are the insurance coverage needed. How to find work? What about resume writing? How to decide if migration is a good option. What is exercise? What exercises are good and essential for the retiree? How do we ensure a balanced networking? Questions, questions, questions.
How is a person to prepare for retirement if he/she does not learn? Who is there to teach retirement? Should I teach retirement?
Voluntary Opportunities
One of the best uses of available time is to volunteer in NGOs. What are these NGOs? These are non-governmental organizations who contribute to Singapore in various ways. Some organizations are for children who need special or additional help, youths who need guidance, and even adults or older folks who need someone to listen to.
I have chosen to volunteer my time to 2 organization: (1) youths development and (2) an organization that focuses on providing unique help to desperate "end of the rope" situations. I believe I can use my experience in these organizations to better the youth's chance of re-engagement with the same society they are running away from. Also, it will be a humbling experience for me to help the desperate 'end of the rope' group. Hopefully, I can turn these around and they can in turn contribute to themselves, their families and society in general. It will then be a satisfying experience for me personally.
Each of these is a new environment and as a new person - a volunteer and a retiree like me -needs to learn what's the organization and how they do things. I also need to acquire new skills that is essential for me to be effective. Training starts immediately next week for 3 months. I am looking forward to using my time well.
This is my way of paying forward. This is something I have not been able to do at all while working. This is also a way to learn humility, be contented with what I have, and the chance to better myself.
Nothing is more gratifying than giving..it is through giving that we receive.
Thursday, July 2, 2009
Retirement Day 2
Wow, today is Day 2 of my retirement. I am determined to create a new lifestyle. So, I went to climb the Bukit Timah Hill before going to the gym. It was great to not have to worry about time to get to work. Still, today, I managed to complete my 'back' workout around 8 am.
After gym, I went to American Club again. It was so relaxing. It is actually fun to watch many people at the club. Most were at the club to do some business, drink coffee or just use the free wireless internet.
Met Priscilla and went to Jurong Point and a NGO for a meeting. We discussed the potential of using my experience to help develop a program for 'leavers' of this year's program, and to develop a 'leadership' program for future entrants of this NGO. This is really exciting. I believe I can contribute to this NGO.
Bottomline: a relaxed day but also a rewarding one. I am really working towards developing a meaningful retirement.
Singapore Skyline.jpg
Jul 1 - Start of Retirement Phase
Jul 1 came faster than I anticipated. Since March 2009, after I have given my retirement notice, I was counting down to this day. Yet, when it came, it was too soon. In the month of June, I had several celebration for my retirement. I had it in Guangzhou, Hong Kong, Macau, Japan and Singapore. It was gratifying to celebrate my retirement. However, I miss my teams already.
So, when Jul 1 came, I was ready. I woke up as usual. I left for the gym for my "arms" workout. It was a good workout. I then left for American Club to spend my morning - reading emails, answering sms and catching up with the world news. I left the Club at 12 noon.
Priscilla and I went to CPF board and we walked around the city till 6 pm. It was a great day, enjoying the care-free walk with Priscilla scouting new places we have not been or seen before. For the first time in my life, I felt liberated. There was really no worry about schedule, appointment, deadlines or meetings. What a relief!
Is this what Retirement is? A carefree state where we really can do anything we want with no thoughts about what's the plan, appointment, deadlines? Maybe it is. If so, what a relief...
I have already enrolled myself in one class with a Non Government Organization and with another tomorrow. I can finally contribute my time to helping my fellow citizens and I don't even get paid for such services.. What a change!
I believe I am kicking off to a great start of my new phase..
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