Over the years, the state pension age in the UK has changed several times, to coincide with the increase in life expectancy and to ensure fiscal sustainability.
The age was 60 for women and 65 for men between 1948 and 2010, after which point the state pension age for both men and women became 65. It has subsequently shifted again, with the current retirement age being 66. This is set to rise once more from 6 May 2026 to 67.
As the Labour government is currently reviewing the state pension age in the UK, with work and pensions secretary Liz Kendall commissioning a report that will look not only at higher life expectancies, but also models adopted in European countries, such as Denmark, it could even increase to 70 in the not-so-distant future.
The impact of a state pension age increase
A cleaner from Hampshire tells Yahoo UK that she struggles to keep up with the physical demands of her job now she’s reaching retirement age. (Getty Images)
For Pauline Carpenter*, a 65-year-old cleaner from Hampshire, the thought of anyone working until they’re 70 is not an attractive one.
“Yes, we are living much longer, but that doesn’t necessarily mean that we can all endure the extra years of labour – especially if the work is physical, as is the case with me. I not only have to lug heavy equipment up and down flights of stairs, I am also working with chemicals and start work at 3am in the morning. I am more than ready to stop work now, but at 70? What kind of life would that be?” she tells Yahoo UK.
Though she won’t personally be affected by the changes being made, Ms Carpenter reflects on her own circumstances and how they feed into her view of working for longer. “I lost two siblings before they reached retirement age, and that in no small part motivates me to live as much as possible. Should we be working all our lives without ever experiencing peace, rest and relaxation?”
Peter Sheringham*, a 63-year-old office worker from East Sussex, however, worries that once he’s retired, he will lose his sense of purpose and routine. “I like getting up in the morning and having somewhere to be,” he says. “It is getting more difficult now, but I worry I will lose my drive when work isn’t a part of my day-to-day life.”
So, if you are nearing retirement age or facing a few extra years of work, how can you stay motivated, fit and healthy?
Some people thrive on routine and structure and struggle when work is no longer a part of their lives. (Getty Images)
How to keep going at work until retirement age
According to Inez Griffin, a senior health and wellbeing physiologist with Nuffield Health, some of the most common complaints patients have at this age are around joint pain, osteoporosis and cardiovascular disease. They may also be concerned about their memory, balance and generally mobility.
Physical health
When it comes to keeping physically healthy and fit, Griffin explains that, generally speaking, the exercises you do in the earlier stages of life are key to seeing you through to those retirement years.
She tells Yahoo UK: “Ideally, we should be doing 150 minutes of moderate exercise a week. As bone density maximises at the age of 30, it’s important to do as much of the hard work before that point as you can. After that stage, it steadily declines and it’s more about maintenance.”
It’s not all doom and gloom, though. “Strength training is really important,” Griffin adds. “So is having some sort of impact – like walking, running, etc.
“Though from the age of 70 plus, you might not want to be doing such high-impact exercises like jumping or long-distance cardio. Switching to something like lifting weights or Pilates will mean you’re still working your muscles under tension but without that increased load through your bones.”
Weightlifting doesn’t necessarily mean dumbbells. (Getty Images)
In terms of weightlifting, Griffin stresses that it doesn’t necessarily have to be with dumbbells or gym equipment – daily activities such as carrying shopping also count.
To help improve agility (and aid sleep), Griffin suggests tai chi and yoga. “It’s really challenging your balance, proprioception, control and core stability, which is important for your mobility as well,” she says.
When asked if there’s anything to cut out from your routine in your late 60s to early 70s, Griffin says that apart from the high-impact moves outlined above, there really isn’t any need to stop doing certain movements. She concludes: “It’s sort of like ‘Use it or lose it’ when it comes to mobility. These things help you in terms of longevity.”
Brain health
It’s no secret that physical exercise could also boost your memory and thinking skills. But there are other ways you can improve your brain health as you age.
“Things like music and puzzles, sports and socialising encourage us to use different parts of our brain,” Griffin explains. “Equally, things like your diet and alcohol intake can have a significant impact on your brain functionality.”
Puzzles can encourage you to use different parts of your brain. (Getty Images)
Mental health
As we age, we may face a unique set of challenges and life changes that are less prominent earlier in life. For example, we may experience more loss and bereavement, isolation and loneliness. Some may even have to split their time between looking after themselves and elderly relatives.
“It’s essential to look after yourself,” says BACP-accredited counsellor Jennie Cummings-Knight. “It may be that you need to take more time out – even for mini breaks or days out – or it may mean spending more time with family and friends. Perhaps you may even need to speak to your employer about workplace adjustments, different shift patterns or reducing your hours to keep up.”
Sadly, grief is a bigger part of life as we age. (Getty Images)
Other forms of self-care that Cummings-Knight recommends include drawing, taking up a class or learning a new language. If you are also someone who thrives with routine and structure, swapping out work with other things can help maintain that sense of purpose and drive.
When it comes to bereavement and grief, specifically, the expert notes how we often frame it in the wrong way. “For instance, you’ll hear things like ‘Didn’t she hold it together during the funeral’, or ‘She hasn’t cried once’. But that isn’t a good thing we should be applauding. Yes, everyone grieves differently, but we also need to acknowledge loss and grief – whether that’s setting aside time to reflect on those experiences, or seeking therapeutic help if we find it builds up.”
General tips
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Be regimented with lunch breaks and finishing on time
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Focus on that work/life balance
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Make sure you’re engaging with people outside of work
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Find group activities or gatherings outside of work for that sense of community
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Go for a walk and take up hobbies that take you away from screens and your work life
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Cut out known health risks, like cigarettes, ultra-processed foods, etc
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