We all want to stay healthy in later life. After years of looking forward to retirement, it’s important that we’re able to enjoy our free time. However, it’s not uncommon for us to find ourselves lacking energy when we’re older. This can make it difficult to make the most of the time that’s now available to you. Fortunately, there are things you can do to improve your energy levels and improve your quality of life.
Maintain Good Sleep Hygiene
It may seem obvious that if you want to remain energised you need to sleep well. However, lots of sleep alone isn’t always the answer if you want to improve your energy levels. Sometimes, too much sleep can be just as damaging as not getting enough.
Improving your energy levels requires some discipline. You should get into the habit of going to bed at the same time every night and waking up at the same time each morning. It can be tempting to indulge in a lie-in, but this could actually have a negative impact.
When we go back to sleep after waking up naturally, we start a new sleep cycle. If this cycle is interrupted before it’s complete – such as if you grab a couple of extra hours in the morning – you could end up feeling tired for the rest of the day.
According to the Sleep Foundation, adults need at least 7 hours of sleep per night. You should get into the habit of getting up when you wake up naturally. The best way to maintain good sleep hygiene is to choose a time to wake up every morning and go to bed around 7 hours before this time. At first, you may not notice an improvement. However, by sticking with your new routine you’ll soon find yourself with improved energy levels throughout the day.
Eat a Healthy Diet
Energy doesn’t come from nowhere. To get enough energy to perform daily tasks, it’s important to eat the right foods.
A good diet includes a balance of vitamins, minerals, and calories. Consuming too much of certain foods can affect your body’s internal balance. Foods high in sugar or fat, despite often containing more energy, can actually leave you feeling more fatigued.
In later life, the needs of your body change. What used to be filling or energising may not be. It’s important to adjust your diet accordingly. For example, over-60s are more likely to experience deficiencies in calcium and vitamin D, so try to consume more foods containing these nutrients.
If you are worried you may not be eating a balanced diet, you should familiarise yourself with the Eatwell Guide. Alternatively, if you are worried about deficiencies impacting your energy levels, consider a visit to the doctor. They will be able to advise how you can adjust your diet to improve your energy levels.
Exercise Regularly
You may wonder how burning what energy you have is supposed to improve your energy levels. However, exercising regularly helps to boost your wellbeing, resulting in more energy overall. At first, you may find that you can’t do much. Your daily exercises may be limited to activities such as chair yoga or a short walk around the garden. However, given time, you could be heading out on bike rides or jogs.
Of course, it’s important to be aware of your limitations. Some health conditions may mean you can’t engage in certain exercises. However, for everything you can’t do, there will be something suitable for you. One of the best options for elderly people who want to improve their energy levels is swimming or aquarobics. Exercising in water takes pressure off your joints and works every muscle in the body, helping to improve your overall health.
Moreover, exercising releases endorphins, which can help to improve mood as well as supporting brain health.
Stimulate Your Mind
Keeping your mind active is just as important as keeping your body in good shape. When you’re stimulated, you’re more likely to experience an improvement in your everyday energy levels. Furthermore, a healthy mind helps to reduce the likelihood of developing conditions such as dementia.
Some of the most effective methods of keeping your mind active are also the simplest: complete puzzles such as crosswords or sudoku, take up a crafty hobby, or get involved in some board games.
Anything that requires concentration is sure to help you keep your mind sharp. Another example is writing – whether fiction or a tale from your past, writing it down can stimulate your mind and give your loved ones something interesting to read.
The importance of keeping your mind active if you want to improve your energy levels can’t be understated. If you are keeping your mind active, your body will soon follow. Staying stimulated also helps to ward off mental health conditions such as depression, which can affect your energy levels.
Quit Smoking
The chemicals in cigarettes can have various effects on your overall health, including reducing your energy levels. One of the ways smoking affects your energy is by reducing how much oxygen reaches your lungs. Less oxygen to your lungs means less can be delivered to your muscles, which can leave you feeling more tired during the day.
This smoking-induced fatigue gets worse the more you smoke. Though the initial hit from a cigarette may make you feel energised, this is a short-term trick. Overall, you are likely to find yourself with less energy for doing the things you want to do.
Moreover, smoking reduces appetite, meaning you won’t be eating enough to get your recommended energy intake. Exercising can also become more difficult because you find it harder to breathe, which will further contribute to reduced energy levels.
As such, quitting smoking is an effective way to improve your energy levels. You’ll start to notice a change in a very short amount of time. It’s just a matter of sticking to it and resisting the cravings.
Stay Hydrated
As we get older, our need to stay hydrated increases. Ironically, however, our thirst response decreases. Therefore, it’s easy to not drink enough water in a day. Water is crucial for helping our body function properly, and if you aren’t hydrated you may experience lower energy levels.
Dehydration reduces the amount of water in your blood and brain, meaning your body has to work harder to function properly. This drains your energy and can leave you feeling languid and fatigued. You may also feel weaker, which can make it harder to carry out daily activities.
Mobility issues can also make it harder to achieve your recommended fluid intake. If you struggle to get up and pour yourself a cup of water or brew some tea, consider a thermos or a water bottle that you can keep nearby. Some water bottles even show you how much you should be drinking by certain times.
Drinking plenty of water can help to improve your energy levels. This can also make it easier for you to stay fit by engaging in more exercise. However, it’s important to remember that if you are exercising more often, you will also need to increase your fluid intake.
Improve Your Energy Levels Safely
If you are trying to improve your energy levels, it’s important to remain mindful of your overall wellbeing. Worries about everyday life could get in the way of your goals. With a personal alarm from Carelink24, you are always in safe hands.
Engage in exercise knowing that you can call for help easily in an emergency. Simply press the button on your alarm pendant to send an alert to our 24/7 Care Team.
You can order your personal alarm online or by calling our helpful team on 0800 0076 247.
Editor’s Note: This article was updated on 20th May 2024 to reflect current information.
