Many seniors have reported that their energy levels decreased as they got older but it’s important to know that chronic fatigue (feeling tired for weeks at a time) is not a normal part of aging. If that’s the case it might be time to talk to a medical professional to find out if there is an underlying cause.
If you find yourself feeling sluggish or depleted occasionally there are simple habits you can try implementing to feel more energized. Gaining more energy starts with getting a good night’s rest, staying hydrated, and eating healthy foods but there are more things you can be doing too. Check out these 10 easy ways seniors can boost their energy every day!
Cut Back on Caffeine
Coffee has many health benefits and can be the perfect beverage to give you a little boost in the morning. That said, too much caffeine can be a bad thing.
First, drinking coffee too late in the day may disrupt your sleep which will only make you more tired the next day. But caffeine isn’t the only thing that will keep you up at night. Drinking coffee too late in the evening can lead to frequent urination during the night which also disrupts your sleep. Try limiting yourself to one cup of coffee per day and don’t drink it too close to bedtime.
Go For More Walks
Walking has many health benefits from warding off diseases to boosting your mood. But that’s not all, going for regular walks can increase your energy levels too.
A series of experiments showed that even a 20-minute brisk walk not only increased energy levels but the effects lasted for up to two hours! The other great thing about walking is that it’s easy, and accessible for seniors because this type of workout doesn’t require any special equipment for training. Check out these tips for a better walking workout!
Stay Mentally Active
Another great way seniors can get an energy boost is by staying mentally active. Mental stimulation may help improve memory loss, boost your creativity, and improve your mental energy which is just as important as physical energy.
Keep your brain engaged by playing games that force you to think. If you’re tech-savvy there are many apps you can download to engage your brain but there are plenty of other great games you can play to exercise your brain too. Some of these include:
- Scrabble
- Crossword puzzles
- Chess
- Soduko
- Checkers
You may also want to check out these brain-boosting activities!
Sleep Better
Your lack of energy could be the result of not getting enough sleep. Healthy adults need about seven to nine hours of sleep every night. If you’re getting less than that you may find yourself feeling sluggish and exhausted the next day.
Luckily there are many ways seniors can get a better night’s rest. To start, ensure you have a relaxing environment, and be sure to invest in a good mattress and pillow. You should also stick to a sleeping schedule and unwind before bed whether that means taking a warm bath or reading a book. For more information check out these sleeping tips for seniors!
Don’t Skip Meals
Food is used to fuel our bodies so when we skip meals we are often left feeling fatigued and in some cases even irritable. Not only does lack of food cause your blood sugar levels to decrease but it will also cause your body to increase cortisol production which makes you feel stressed, irritable, and “hangry” (hungry and angry).
To ensure you’re feeling energized throughout the day and to put you in a good mood make sure you don’t skip meals. Even if you don’t have an appetite, try your best to at least eat a small meal. Check out these everyday foods all seniors should be eating!
Stay Hydrated
It’s no secret that staying hydrated is important for everyone but did you know hydration plays an important role in your energy levels too? Not drinking enough water can lead to fatigue and difficulty thinking so make sure you’re staying hydrated every day.
Some great ways to stay hydrated are to of course drink more water but you can also enjoy herbal tea. You can also reap the benefits of water-rich produce such as cucumber, watermelon, and lettuce. Stay hydrated and you’ll feel more energized!
Have an Active Social Life
Staying socially connected to close friends and family is an important part of preventing depression, isolation, stress, and loneliness. Not to mention social interactions (especially with the ones you love) will generate dopamine which will boost your mood and energy!
Try your best to stay in touch with your family by scheduling regular visits. You can also stay socially connected to others by volunteering or joining community groups where you can engage in activities you enjoy.
Take Time Off
Are you feeling depleted? It might be time for a vacation! If you aren’t fully retired yet, you’ve made too many commitments, or you’re simply tired of being in the same place for too long it’s time to take some time off and treat yourself.
A vacation can help you feel relaxed, happy, and recharged. It can be as simple as going to a family member’s house for the weekend or as exciting as spending a week in tropical paradise — your choice! It’s amazing how a simple change of scenery can help you feel more active and energized.
Eat a Healthy Diet
One of the best things you can do for your energy levels is to eat a healthy diet. If you’re indulging in too many sugary treats or processed foods these may be the culprit to your sluggish mood.
To boost your energy try eating more lean fats, good sources of protein such as chicken, tuna, fish, and turkey, and load up on fresh fruits and veggies. For more ideas check out these foods proven to boost energy!
Manage Your Stress
Everyone experiences stress but being able to manage it is of the utmost importance! Stress takes a toll on your physical health and your mental health and can leave you feeling depleted. This is because stress consumes a lot of energy.
Thankfully there are many great ways you can start managing stress. You can talk to a therapist or a friend or you can try exercising and meditating. For more ideas check out these tips on how to reduce stress and declutter your life!
