Healthy Habits for Today that Can Improve Your Retirement Tomorrow

When people think about preparing for retirement, the first thing that usually comes to mind is saving and investing. And while those are critical, there’s another investment that’s often overlooked…your health.

Here’s the reality: 100 million Americans carry medical debt, totaling over $220 billion. That includes 14 million people who owe more than $1,000, and 3 million who owe over $10,000. These costs aren’t just numbers—they’re retirement dreams delayed, emergency funds depleted, and financial plans derailed.

Healthcare costs are one of the largest—and fastest-growing—expenses in retirement. But here's the good news: investing in your health today can help you avoid or minimize those future expenses. A healthier lifestyle can mean fewer prescriptions, less time in doctors’ offices, and lower out-of-pocket costs down the line.

Think of it this way:

• Healthy habits = fewer health issues

• Fewer health issues = more money saved (and less withdrawn)

• More money saved = a more secure, enjoyable retirement

We often talk about maximizing your investment accounts, but the same logic applies to your physical health. The choices you make today around nutrition, exercise, sleep, and stress are contributions that can pay dividends in retirement. Simply put, taking care of your health now is one of the smartest financial strategies you can adopt.

Here are three key health investments that can pay off big in retirement:

1. Protect Your Smile—and Your Wallet

Dental issues may seem minor—until they aren’t. According to the American Dental Association, 13% of the U.S. population delays or avoids dental care due to cost. And if you don’t have dental insurance, a single visit can run over $100, with procedures like root canals ranging as high as $1,800.

Good dental hygiene habits like flossing daily, limiting sugary and acidic foods, and brushing twice a day can save you thousands in future dental work—and reduce the risk of more serious complications tied to poor oral health, like cardiovascular disease and diabetes.

2. Stay Agile and Prioritize Movement

Here’s a sobering stat: nearly 48% of Americans over age 20 suffer from some form of cardiovascular disease (AHA, 2023). And only 24% of U.S. adults meet the minimum national physical activity recommendations—just 2.5 hours of moderate exercise a week.

To stack the odds in your favor:

• Walk more: Aim for 10,000 steps a day or 20 minutes of activity. Consider evening walks with the family or using a walking pad during work hours.

• Lift weights: Strength training 2–3x per week helps boost metabolism, bone density, and long-term mobility.

• Stretch and recover: Incorporate yoga or stretching sessions several times per week.

• Workout with friends: It’s easier (and more fun) to stay committed when you have accountability.

3. Eat for Long-Term Energy and Wellness

Home-cooked meals aren’t just easier on your wallet—they’re usually better for your health. Focus on lean proteins, colorful vegetables, whole grains, and healthy fats. Reducing your reliance on processed foods today can reduce your future risk of chronic diseases—and the costs that come with them.

Pro tip: Consider tracking your macronutrients (macros) or working with a health coach or nutritionist to build sustainable habits that align with your lifestyle and goals.

At Fox Hill Wealth Management, we believe retirement planning should include both your wealth and your well-being. What do you think? Do you like this type of content? Please let us know by replying to this email. Believe it or not, we read every one.

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