You've probably heard the expression that "you're only as old as you feel." However, there's more to a healthy and happy retirement than willpower and positive thinking, according to a recent study.
Of course, you can't do anything about how many years you've been alive. Still, you can change your epigenetic age, which may be a more accurate predictor of both health and functioning, especially for older adults, as age-related medical conditions can significantly impact longevity and vitality.
Epigenetic aging refers to changes in DNA methylation that occur over time, altering gene expression. Epigenetic clocks can measure these changes and estimate a person's biological age, rather than their chronological age. This measure has received significant attention in recent years because of its strong correlation with morbidity and mortality.
From just $107.88 $24.99 for Kiplinger Personal Finance
Become a smarter, better informed investor. Subscribe from just $107.88 $24.99, plus get up to 4 Special Issues
Sign up for Kiplinger’s Free Newsletters
Profit and prosper with the best of expert advice on investing, taxes, retirement, personal finance and more - straight to your e-mail.
Profit and prosper with the best of expert advice - straight to your e-mail.
The good news is that recent research has shown epigenetic aging can be affected by behavioral factors — and one activity in particular can make a positive difference.
Here's what retirees should do to stay young
According to research published in the Journal of Social Science & Medicine, volunteering had a direct and significant effect on multiple DNA methylation measures. In other words, it led to slower epigenetic aging across multiple measures.
To determine the impact of volunteering, researchers used data from the Health and Retirement Study (HRS), a national biannual panel study of adults aged 51 and older, sponsored by the National Institute on Aging. They selected 20,000 community-dwelling Americans and assessed volunteer frequency, work status, and DNA methylation data. They also adjusted for bias, since healthier, more advantaged adults tend to self-select into volunteer positions.
An examination of the data was clear: An association between volunteering and epigenetic age "remains significant even after adjusting for age, relevant health covariates, and selection into volunteering, indicating a robust relationship between volunteering and slower biological aging."
Past studies have shown that health benefits for older Americans who volunteer include reduced hypertension and chronic inflammation, improved functional and cognitive abilities and better stress regulation. However, researchers indicate this was the first study of its kind to show that it could actually slow down the biological aging process.
Why does volunteering slow aging?
Researchers identified several reasons why volunteering could slow epigenetic aging. Helping retirees develop and strengthen social bonds, for example, is a remedy for the accelerated epigenetic aging that occurs when these ties are weak. Once work no longer provides strong and diverse connections, finding them elsewhere, such as in a volunteer position, is strongly associated with health and well-being.
"Staying socially connected is protective at every age, and volunteering offers a structured way for older adults to stay engaged with others," explained Diane Ty, managing director, Future of Aging at Milken Institute Health. "Moreover, volunteering provides a sense of purpose, which is linked to better mental health and reduced risk of cardiovascular disease, dementia, and other conditions."
Volunteering can also expose retirees to social connections they might not otherwise make. "Intergenerational volunteering appears to offer additional benefits," Ty explained. "Studies show that older adults who engage with younger people report greater meaning, reduced loneliness, and increased cognitive stimulation, all factors associated with healthier aging. "
These benefits can have a positive impact even on retirees already experiencing significant age-related impairment, as one study published by the American Psychological Association identified benefits of intergenerational volunteering for long-term care residents, including improved communication among residents with aphasia.
With more structured social interactions, a renewed sense of opportunity, a stronger sense of purpose, and new opportunities to form social connections, older Americans who volunteer are more likely to experience a slower acceleration of epigenetic aging. This, in turn, translates to better health outcomes and longer lives. This finding aligns with strong evidence on the high cost of loneliness in retirement.
How to find a good volunteer opportunity for you
So, what can retirees do if they want to reap these benefits? First, they'll need to decide how much time to devote to helping their communities.
What is the time commitment?
Research showed that any level of volunteering, including as little as one hour per year, had a beneficial effect on epigenetic aging. However, cumulative volunteering, or long-term engagement, had a "more profound" influence on the epigenetic clocks studied, especially among retirees.
"At 200+ hours of volunteering, the health benefits are significant for both retirees and working individuals, suggesting that higher engagement in volunteering can promote well-being regardless of one's work status," the research stated.
Fortunately, many volunteer opportunities are flexible, and many nonprofits and community organizations are willing to accept help for however many hours volunteers can devote to assisting with their cause.
Where to find a good fit for you.
General. Retirees can find volunteer opportunities online at VolunteerMatch for non-profits, or Volunteer.gov for government agencies seeking help. Indeed.com publishes a roundup of websites that match volunteers. You could also check out international volunteer opportunities for retirees, as well as those offered by the Points of Light Foundation.
Interest-driven. Consider matching your interests with volunteering. There are great opportunities for musicians, animal-lovers and athletes (and former athletes) who want to coach youth sports. If you're passionate about the arts, you could volunteer as an usher or docent at the symphony or local museum.
Professional. If you have skills like writing, web design or accounting, or you'd like to serve on a non-profit board, check out opportunities at Taproot.
Local. If you're looking for something hyperlocal, try visiting your area's community center, animal shelter or your place of worship.
Even a small amount of time spent volunteering can slow the aging process. Retirees can give back to the community and directly improve their health outcomes, making it a win-win.
Read More
-
Top Tech Gifts to Grab at Walmart Before ChristmasBig savings on Apple, Bose, HP, Vizio and more while there's still time to shop.
-
AI Appliances Aren’t Exciting Buyers…YetThe Kiplinger Letter Artificial intelligence is being embedded into all sorts of appliances. Now sellers need to get customers to care about AI-powered laundry.
-
Ask the Editor: IRAs, 401(k)s and RMDsAsk the Editor In this week's Ask the Editor Q&A, Joy Taylor answers questions on IRAs, 401(k)s and required minimum distributions
-
Being the Executor of an Estate is a Thankless Job: Here's How to Do It Well AnywayYou can be a "good" executor of an estate, even though carrying out someone's final wishes can be challenging.
-
Quick Question: Are You Planning for a 20-Year Retirement or a 30-Year Retirement?You probably should be planning for a much longer retirement than you are. To avoid running out of retirement savings, you really need to make a plan.
-
Don't Get Caught by the Medicare Tax Torpedo: A Retirement Expert's Tips to Steer ClearBetter beware, because if you go even $1 over an important income threshold, your Medicare premiums could rise exponentially due to IRMAA surcharges.
-
What You Need to Do With Your 401(k) Before 2025 Is OverBefore 2025 ends, check your 401(k) contributions, investments, and catch-up eligibility to lock in this year’s tax savings and employer match.
-
I'm a Tax Attorney: These Are the Year-End Tax Moves You Can't Afford to MissDon't miss out on this prime time to maximize contributions to your retirement accounts, do Roth conversions and capture investment gains.
-
I'm an Investment Adviser: This Is the Tax Diversification Strategy You Need for Your Retirement IncomeSpreading savings across three "tax buckets" — pretax, Roth and taxable — can help give retirees the flexibility to control when and how much taxes they pay.
-
I'm Retired With $2.2 Million Saved and Work 2 Retail Shifts a Week for Fun. My Young Colleague Just Got Her Hours Cut. Should I Quit So She Can Have My Shifts?Should she quit her job so a struggling young colleague can take her shifts? We asked certified financial planners for advice.
-
Could an Annuity Be Your Retirement Safety Net? 4 Key ConsiderationsMore people are considering annuities to achieve tax-deferred growth and guaranteed income, but deciding if they are right for you depends on these key factors.
