Apparently, we can’t just blame our lack of energy on aging. Certainly, some of us will blame aging anyway, but when we take an honest look around at older active adults, we just can’t honestly say, “I don’t have energy because I’m old!” Aging with grace and ease is something we all eventually take the time to think about. Usually, our thoughts are triggered by our body’s changes that we’ve ignored or brushed aside until that day when our wall of denial finally crumbles. Then, we absolutely know we must take the time to figure out if there is more we can do to age well.
How to Age Well
Keep in mind the following tips for positive aging when you want to recharge your energy reserves. Dr. Beth Frates recommends paying attention to what might be really draining and sapping the energy from you.
- Who are You Spending Time With? Are the people in your life truly wonderful to be around? Do you make it a point to spend plenty of time with the friends you feel most comfortable with? Do they encourage you, accept and respect you for who you are, what you like to do, and where you want to go in life? Or, are these people making you feel like you need to hide or maybe even protect a piece of yourself? If the result of spending time with the latter group is a feeling of low energy, consider limiting your time with them! Spend time with people who make you feel good.
- Take a Walk for 5 Minutes When you’re fatigued and the craving monster inside is beginning to grumble, consider taking a five-minute walk. Just five minutes – really! Get outside, take a walk around the block and stretch your legs. Hopefully, you can enjoy some pleasant weather. It’s amazing and true that a short walk can be invigorating! Dr. Frates say deep breathing revives the parasympathetic system, also. Do a breathing pattern of 4-7-8: four breaths in, hold for seven counts, and exhale for eight.
- Drink Plenty of Water It’s important to take note of how much water we are drinking, especially as we age. We have to be mindful of the quantity of fluids we’re drinking so that we are sure to maintain fully hydrated. Staying hydrated helps our metabolic rate and keeps us as healthy as possible. Water is of the utmost importance when it comes to recovery from exercise, too. One of the initial signs of dehydration is fatigue so don’t hesitate to grab a glass of water when you begin to feel energy reserves are zapped.
- Do Strength Training Lifting weights and working on any resistance exercises is a great idea for people over 60 years old to boost energy levels. As we continue to build muscle mass, we can maintain our previous strength from earlier years. In addition, when we are stronger, our bodies work more efficiently, and this contributes to our overall energy, as well.
- Take Vitamins Taking high-quality vitamins and supplements daily will most likely help you feel better all over, mentally and physically. Good supplements can contribute greatly to your quality of life and wellbeing. Work with your doctor or healthcare professional to help you figure out which nutrients might be lacking and will be best for you at this time in your life.
- Get Enough Sleep Ah, we used to sleep so easily. We’d just lie down and fall asleep so quickly. Do you remember this? But, in later years, we are often deprived of good sleep. Although there’s an abundance of good-intentioned advice, one of the best things to do is simply go to bed at the same time every night and wake up each morning at the same time. It seems odd, for sure, but recommendations for the sleep-deprived, actually include getting less sleep. It sounds strange, but if you spend a great deal of time in bed worrying about not being able to sleep, maybe you need to reduce the amount of time spent in bed. Some people find this strategy to get their most restful sleep back:
- Don’t nap during the daytime.
- Go to bed later than normal and get just four hours of sleep on the first night’s attempt.
- Add another 15 – 30 minutes more sleep the next night, and each one after until it’s an ample amount.
- If you’re sleeping soundly the whole time you’re in bed, just keep adding additional sleep on successive nights until you’ve found your sweet spot.
Any of these tips might improve your energy level. It’s fun to create an experiment out of your sleep by tracking how you feel when you challenge yourself with these tips. Stay solid in your beliefs that by embracing your own self-care, you will learn how to age well and feel energized, too!