60, 66 or over 70? The best age to retire for your health

When it comes to life decisions, retirement is a big one. The point at which you say enough is enough will be dependent on many factors. If your dream is to climb Machu Picchu, then you should probably do it sooner. But if your professional persona defines you, then it’s more likely you’ll want to eke out the years.

And while the financial side of things is often foremost in our minds, there are many health implications – good and bad – attached to choosing the right age to step back. Perhaps it’s the fact that being surrounded by an inspiring bunch of colleagues keeps you razor sharp, or the toil of your commute is putting you at risk of stress-related diseases.

Many experts believe that taking ownership of the decision to retire can sway the positivity pendulum in your favour. Like getting married or swallowing oysters, if you really want to do it, the outcome will probably be more upbeat than if you were frogmarched into taking the plunge. But it can still be a daunting prospect to press that stop button.

Consensus suggests that balance is the answer. Gen Z have adopted the term ‘micro-retirement’, which basically means working for specific periods and then not. You probably already know this as part-time employment. Ex-businessman Dennis Taylor swapped his full-on executive role for something simpler, and claims: “Less hassle, better fitness, more time with my family, and I’ve still got a purpose.”

But whatever option you choose, work or play, being healthy enough to get the optimum experience from the decision you make could define the quality of the years ahead. Here are the pros and cons of three classic retirement ages:

Retiring at 60

Pros

These days, reaching 60 is no longer the time-worn milestone it used to be. Most sexagenarians are still vibrant, agile and curious about life.

So retiring around this age means you are more likely to grab freedom with both hands. Studies show that retiring in your early 60s can reduce stress and improve life satisfaction, while helping to lower your chances of some diseases. It’s also a big plus for your mental health if you have instigated the decision to retire rather than being elbowed out.

Helen Kewell, a registered counsellor and author specialising in ageing, says: “Having ownership of this major life change means you are more likely to feel empowered and excited. I always encourage people to think carefully when it comes to significant decisions. In this case: how do I want to spend my days, are there trips to plan, do I want to volunteer at a charity once a week? Often the initial thrill of retirement can be euphoric, it’s all new and shiny, but that enthusiasm can wear thin. Spending time considering this new chapter will help to make it a more positive and productive experience.”

Cons

The Office of National Statistics (ONS) says women who are at retirement age (66 years) can be expected to live on average to 88, and men aged 66 years can be expected to live until 85. So if you retire early, that can mean decades of free time. This can be tough for some people. For many, work offers status, connection with others and, in some cases, it keeps them physically active. There is a school of thought that retiring early is giving up on life.

Dennis Taylor, 66, stepped down five years ago. He soon realised it wasn’t all it was cracked up to be and ended up having a second ‘encore career’ – a role with fewer hours and less stress but still interesting and fun. “I had my own business importing goods from Africa. It was very lucrative, and I decided to sell it on and call it a day,” he explains.

“But after six months I was climbing the walls with boredom. I didn’t want the commitment of another high-powered job, so I started looking around for part-time work. I’ve always loved cooking and I’m a good manager, so I took a position running a kitchen for a sailing youth charity which helps train young people in sea safety and skills. I work three days a week and I love it. The kids keep me on my toes and there’s often the chance for me to go out on the boats. I’ve never looked or felt healthier.”

Retiring at 66

Pros

Many studies show that retirement has a beneficial effect on mental health, particularly in reducing depression and stress. This is likely to be linked to work-related pressure. As we age, the body finds it more difficult to regulate stress hormones such as cortisol, and so being able to enjoy a more laid-back approach becomes appealing.

Equally, our bodies will start to show signs of ageing as decreased mobility, waning stamina and chronic health issues occur. Data from the National Joint Registry estimates that by 2060, the UK demand for hip and knee joint replacement will increase by almost 40 per cent from current levels – obesity plays a significant role but cases increase after 60.

Having more hours to concentrate on your fitness will reduce certain health risks, although we can’t deny that some jobs keep us physically active. Experts are unanimous that it’s beneficial for long-term good health to sustain regular exercise into retirement.

Dr Lucy Pollock, a consultant geriatrician and author of The Golden Rule: Lessons in living from a doctor of ageing, says: “What we know in the medical world is that the more physical activity you can do in later life, the better you will manage overall. Sitting in a chair for long periods isn’t going to be helpful. My key message to my patients is, keep moving and make friends. Something like dance is perfect; it’s excellent for the brain and the body, plus it’s social.” Take note: Angela Rippon’s Let’s Dance campaign launches March 2 and aims to get us all moving and connected.

Cons

Your perspective of retirement is influenced by how much you enjoy your work. If it gives you a strong sense of identity and pleasure, it will be more difficult to relinquish. In fact, hanging up your so-called work boots could make you very unhappy.

Another consideration is the pull on your time from dependent family members. Surrendering your professional role can be seen as an opportunity by others to seize your availability. The burden of taking care of elderly relatives or grandkids can suddenly fall on your shoulders, scuppering your dreams of freedom.

Laura Barker, 66, looks after her three-year-old grandson for two days every week. “Of course I adore him, she says, “But by Tuesday evening I am completely exhausted. I’ve also had a few problems with my back from picking him up and chasing him around the park. My daughter is pregnant with her second baby and I’ve already said I don’t think I can cope with two children under school age.”

Kewell believes conversations upfront are important. She adds: “You can swap one paid role for another unpaid role. Be clear of your commitment and capabilities; this is your time after all. If caring for a member of the family makes you happy, fine. But if it doesn’t, boundaries around what you are prepared to give should be discussed.”

Retiring at 70

Pros

Time is a valuable commodity in our advancing years. And much of it can be taken up with managing our health: GP and hospital appointments, and treatments for chronic conditions. Having the liberty to adopt a leisurely approach without the nine-to-five can be a blessing.

There may also come a point where you don’t feel as vital as you once did. But rather than falling by the wayside, there is no shame in acknowledging this chapter for you is ending. George Warner, 72, retired last year from his part-time job as an accountant. “I felt my concentration and ability to perform tasks quickly was diminishing,” he says, “I started to question my belief in myself and that had a knock-on effect on my confidence overall. I was stressed about making mistakes, and at my age, it was hard to handle. I didn’t feel any ageism from my colleagues, but I knew I wasn’t as capable as my younger self. It was time to stop.”

Cons

In 2023, there was a 61 per cent increase in the number of over-70s in employment. If mind and body are sound, and you still have the appetite for the alarm going off at 7am, working into your elderly years can be a plus.

A study in 2021 by BMC Public Health showed that participants who worked either full or part-time scored higher in mental health than those who had retired. Not only does routine and drive offer a reason to get up every day, it also helps evade loneliness, one of the main problems for the elderly and a contributing factor to many diseases.

Prof Tara Spires-Jones, neuroscientist and president of the British Neuroscientist Association, endorses what most of us know: exercise, mental stimulation and connection with others is important for brain health. “Numbers of people with dementia are going up and occurrence increases over age 65,” she reveals, “The figures are high mostly because our population is ageing, but the good news is that the incidence rate is down, possibly because we are taking better care of our cardiovascular health. Keeping your brain active, whether that’s through working or other means, helps build strong connections between the neurons, allowing your brain to cope better with everyday situations.”

Both Kewell and Dr Pollock are advocates for working for as long as a person feels able. Dr Pollock says: “I love my job and I value the fact it brings me into contact with fantastic patients. Plus being around young trainees keeps me alert and interested. In my mind, I see myself working into my 70s, not in a traditional medical role, but maybe still as a writer.” Kewell agrees: “Like many of our major life decisions, everyone has a different approach and opinion. But if you are able to perform well in your job, and it gives you a sense of satisfaction and being part of a vibrant world, I’d say, keep on doing it until you can’t.”