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Five million seniors will die before their time. Here’s how to not be one of them.

You finally made it to the promised land: retirement. No more work to crush your spirit, no boss to berate you, nothing but a wide-open glorious future of freedom and relaxation for the rest of your life.

Cigar and cocktail in hand, you lean back in the chaise lounge by the pool and dive into a greasy plate of garlic fries.

Life couldn’t be better, right?

Unless you get sick. Or fat. Or cancer. Any of those would be quite the blister on your bum.

Retirement can be the promised land, sure, but there are no guarantees that you’ll be around to finish that oily plate of deep-fried cholesterol. In fact, the more you gorge, smoke, and drink, the less future you’ll have for relaxing.

There are at least seven bad habits that can derail your retirement. Knowing what they are and taking steps to avoid them will earn you the retirement you deserve.

1. Smoking

The number one preventable killer and crippler becomes more insidious as you age, damaging virtually every organ in your body. Every second of every day in the US someone dies as a result of smoking. Thirty times as many people are living with devastating illnesses caused by this atrocious habit, and they’ll die an average of 10 years earlier. What a tragic waste of good retirement years.

8.9 percent of seniors smoke. Five million will die before their time.

Cigarettes, chew, vaping, cigars — they’re all bad habits. There are no safe ways to ingest tobacco. But you can quit, and quitting will be the best thing you’ve ever done for yourself.

It may be hard to quit, but 61.7 percent of adult smokers have permanently quit! That means you can too. But you probably can’t do it alone. Talk to your doctor or counselor and get help.

It’s not too late. The effects of smoking will start to reverse themselves almost immediately. You’ll feel better, stronger, more energetic, and happier with your retirement life. In one year, your risk of coronary heart disease decreases by half.

Try and try again. Never give up. Get help.

2. Drinking

Free time is abundant when you’re retired. It’s always five o’clock somewhere and day drinking is easy, too easy. More than 10 percent of seniors binge drink (four or five drinks in succession).

The older you are, the more it hurts you— headaches, sleeping problems, anger, weight gain — not to mention cancer, heart disease and liver disease that can cut years out of your retirement.

Delay your first drink, drink slowly, enjoy some food when drinking and change up your routine.

Moderation is the name of the game when you’re climbing up and “over the hill.” Drinking is no exception.

3. Gorging

With all the freedom of retirement, you have plenty of time to cook and eat. Sometimes too much — like you did when you were younger and more active.

You get lethargic, gassy, and lose motivation.

In retirement, you don’t burn calories like you used to. That means you need to eat less. Eating too much leads to weight gain and that’s hard on organs and joints. You get lethargic, gassy, and lose motivation. Even worse, you’ll be more susceptible to diabetes and heart disease.

Enjoy retirement by eating modestly. Feel more energetic and alive. Your mood will improve, you’ll sleep better, enjoy sex more — and live longer!

Old habits are hard to break. Talk to a dietitian and learn how to make healthy meals and eat a balanced diet. Start with smaller portions and chew slowly just like your mom told you to. Or better yet (apologies to mom), read what the National Institute of Health and National Council on Aging have to say.

4. Binging

You can watch Breaking Bad in 62 straight hours of viewing. Stranger Things will only take you half that time. To binge all the Law and Order shows, however, would take 3 months of continuous 12-hour days. An enticing challenge in retirement, right?

Maybe. But there are better things than staring red-eyed at a TV all day long.

Your brain shrivels up and you literally get stupid.

Get some exercise by taking a walk or riding your bike. Sitting still isn’t good for your heart, your brain shrivels up, and you get stupid. Exercise your brain by reading books and playing games. Social interaction is essential to a long and satisfying life, so get out there and get involved.

Try developing some routines that break the habit of endlessly streaming episodes. Explore new activities and join some social clubs that interest you. Get a good night’s sleep and you’ll find yourself more motivated and empowered to swap the remote for some good habits.

5. Spending

The first few years of retirement tend to be your highest-spending years. Traveling and enjoying the honeymoon phase of retirement can be expensive. Most retirees, however, will see a reduction of 10-to-20 percent by their fifth year of retirement, after which your expenses should stabilize.

If your honeymoon lasts too long, though, or you make too many large purchases, you could put your golden years at risk. Running low on money in retirement is far too common and by the time you realize it, it’s usually too late to go back to work.

Then you’re stuck in a financial pinch.

Avoid financial catastrophe by watching your money and your spending closely. Meet with a financial specialist who can help you budget and plan for your future. Think twice before making major purchases, and temper your frivolous urges.

Enjoy your retirement and plan for a long and happy one by being realistic and fiscally prudent.

6. Avoiding

When was your last trip to the dentist or doctor? Medical checkups are crucial to maintaining good health in retirement — don’t avoid them. Declining health is a killer.

When was your last dinner with friends, a walk in the park, or a concert? Don’t avoid people and activities. Socializing is important for mental and physical health.

Activities, friendship, and health are the foundation of a happy and healthy retirement.

Over 50 million people in the US are over the age of 65, and 28 percent of them live alone. Isolation leads to loneliness, depression, anxiety and a host of physical ailments including Alzheimer’s and cardiac failure.

It’s easy and fun to be more involved. People (you) are inherently social creatures. Pick up the phone — make appointments with friends and doctors. Join walking clubs, attend concerts, and maybe even go to a bar (but don’t drink in excess).

When you engage with others and acknowledge the medical realities of aging, you can expect a happier, healthier and more fulfilling retirement.

7. Stressing

You wouldn’t expect it, but life after work can be stressful. Finances, health, caregiving, aging and the anticipation of death — are heavy weights to carry.

It’s easy to get caught up in the anxiety and worry of all the things that can go wrong around you and with you.

Instead of dwelling on the problems, focus on the positives. Appreciate your friends, your life, and the health that you do have. Set aside some “me” time just to enjoy yourself. Practice mindfulness, sit quietly, and let your pressures blow away in the breeze.

Exercise and social interactions are two powerful antidotes for stress. Apply them liberally and your spirits will soar.

Enjoying!

Three times in the last year retirees have told me, “You know what, Brian, I just don’t really like being around people.” But when I’m with them in a small group of friends, they glow. I don’t think it’s ‘people’ they don’t like, I think it’s the act of ‘reaching out to people’ that they find difficult.

Breaking bad habits is hard. Life is hard. But you have the power to make your retirement great, and longer, when you break the cycle of bad habits.

You worked hard your entire life for the dream of relaxing and enjoying a long and rewarding retirement.

Live it! You deserve it.