Retirement from the Indian Armed Forces is a big change. It means moving from a life of duty to a life full of new opportunities. Most veterans (ESM) retire between the ages of 35 and 55, after serving for 15 to 35 years. The habits in this guide are simple and based on both military discipline and science. They focus on building physical strength, mental peace, financial stability, strong relationships, and healthy living. Follow these habits to make your retired life just as meaningful as your time in uniform.
1. Stay Physically Active
- Walk daily for at least 30 minutes to keep your heart healthy.
- Incorporate bodyweight exercises such as push-ups and squats into your routine to build and maintain muscular strength.
- Make stretching a daily habit to enhance flexibility and prevent stiffness in your joints and muscles.
- Ensure you drink a minimum of three Liters of water each day to stay properly hydrated and support overall health.
- Get an annual health check-up to detect issues early (free via ECHS).
2. Maintain Mental Well-being
- Set small, achievable goals to stay motivated.
- Talk to friends regularly to combat loneliness.
- Seek professional help if feeling low—ECHS offers free counselling.
- Take a few moments each day to write down your thoughts—it’s a powerful way to clear your mind and reduce stress.
- Dedicate just 10 minutes to daily meditation to calm your anxiety, improve focus, and enhance mental clarity.
3. Build a Financially Secure Future
- Track your expenses to manage your pension wisely.
- Choose zero-balance pension accounts in banks to avoid unnecessary charges.
- Learn about investment options like PPF, FDs, and mutual funds for safe returns.
- Update your bank and pension records to include a nominee.
- Take up skill-based jobs or consulting work to supplement income.
4. Strengthen Social Bonds
- Meet family members regularly to maintain strong relationships.
- Call old unit mates and relive good memories.
- Join veteran clubs or associations for camaraderie and networking.
- Participate in community service or mentorship programs.
- Participate in or help organize reunions to strengthen bonds and stay connected with fellow Ex-Servicemen (ESM).
5. Avoid Unhealthy Habits
- Reduce alcohol consumption—limit it to special occasions.
- Quit smoking to significantly enhance your lung health and boost overall well-being.
- Choose wholesome, homemade meals over junk food to nourish your body and maintain good health.
- Limit excessive caffeine consumption to support better sleep and maintain energy balance.
- Manage expectations and embrace relaxation techniques to minimize unnecessary stress and promote inner peace.
6. Develop New Skills and Hobbies
- Enroll in free online/DGR courses to learn new professional skills.
- Take up hobbies like photography, gardening, or painting.
- Learn basic computer and internet skills to stay updated.
- Explore online courses to upgrade your knowledge in various fields.
- Share your expertise by mentoring young job seekers.
7. Follow a Healthy Diet
- Include protein-rich foods such as eggs, lentils (dal), and lean meats in your diet to support muscle maintenance and strength.
- Add plenty of fresh fruits and vegetables to your meals to ensure a daily supply of vital vitamins and minerals for overall health.
- Eat light at night to aid digestion and improve sleep quality.
- Avoid excess salt and sugar to prevent lifestyle diseases.
- Choose nutritious snacks such as nuts, seeds, and yogurt to fuel your body and avoid the empty calories found in junk food.
8. Improve Sleep Quality
- Follow a fixed sleep schedule to regulate your body clock.
- Avoid screens (mobile/TV) at least 30 minutes before bed.
- Enhance your sleep quality by using blackout curtains to block light and investing in a comfortable mattress for better rest and recovery.
- Reduce heavy meals and caffeine in the evening.
- Practice deep breathing before sleeping to calm your mind.
9. Contribute to Society
- Volunteer for social service initiatives in your community.
- Offer guidance to young recruits and aspiring defence personnel.
- Support fellow veterans through welfare groups and legal aid initiatives.
- Work with NGOs on causes like education, healthcare, and disaster relief.
- Help spread awareness about ESM benefits and government schemes.
10. Stay Connected with ESM Welfare Initiatives
- Register with the Directorate General Resettlement (DGR) for job opportunities.
- Stay updated on ESM schemes and benefits via SPARSH and ECHS.
- Join WhatsApp or Facebook groups for ex-servicemen to exchange information.
- Attend seminars and workshops on veteran welfare.
- Engage with Zila Sainik Boards (ZSB) for assistance on pensions and grievances.
How These Habits Help Veterans
These 10 habits may be simple, but they’re incredibly powerful—especially for ESM who’ve lived a life of discipline and resilience. Walking and regular exercise keep your body strong, just like in service, helping prevent the 10% rise in obesity seen over the last decade (ICMR, 2023). Talking to fellow veterans or writing things down clears your mind, which is crucial for the 20–25% who feel confused or lost after retirement (NIMHANS, 2022).
Yoga and deep breathing reduce stress by 30% (NIMHANS), helping you stay calm and focused—just like in the chaos of battle. Managing your money and learning new skills help stretch your pension (₹27,000–₹80,000, PCDA 2025), while smart banking can save ₹1,000–₹2,000 every year (SBI). Spending time with family and helping others ease the feeling of isolation, which affects nearly 30% of veterans (DGR, 2023). Simple, nutritious meals like eggs (₹6–₹8) fuel your body affordably, bringing back the familiarity of mess routines.
Together, these habits help build a life that’s as strong, steady, and meaningful as your time in uniform.
Getting Started
Small Steps to a Stronger, Healthier You
🟢 Today
- 🚶 Walk for 15 minutes
- 🍎 Eat one fresh fruit
- 📞 Call a friend or buddy
Small wins set the tone. Start simple.
🟡 This Week
- 🧘 Stretch your body daily
- 🕯️ Meditate for 5 minutes
- 📒 Note down your daily spending
Build momentum, form the habit.
🔵 This Month
- 🧘♂️ Join a local yoga or wellness class
- 🏦 Consider switching to a better bank account
- 👨👩👧 Meet or reconnect with family members
Feel the change. Strengthen your routine.
Why It Works
About 80% of ESM retire early as PBOR (DESW, 2023), so these habits are perfect for those on tight budgets—whether living in a village or a city. Most of them are free or low-cost: walking doesn’t cost anything, DGR offers free skill training, and talking to family is priceless. These habits also connect to your past—your discipline helps yoga work, and your leadership shows when you help others. They keep your health strong, your money safe, and your mind peaceful. These 25 habits guide you to a meaningful life after service.
Conclusion
In 2025, these 10 simple habits offer every ESM a clear path to health and happiness after retirement. Walk daily, stretch your body, talk to others, save wisely, and eat well—each step builds on the strength you already have from your military life. You served India with courage—now live with the same spirit. Start today—with a step, a breath, or a call. Your ZSB, DGR, and family are always there to support you. Your next mission? A happy and healthy you.
