If you are over the age of 50, you may feel tired and drained of energy more frequently. Feeling low on energy may be the result of inactivity, a poor diet, or lack of sleep. According to Julie K. Silver, M.D., Harvard Medical School, insomnia becomes more common with age. Older adults spend less time in a deep sleep, which is the most restful phase of sleep. Make changes in your lifestyle to boost your energy.
Step 1
Establish a bedtime ritual so your body will know it is time for bed every night. MayoClinic.com suggests doing relaxing activities before bed, such as taking a bath or shower or reading a book.
Step 2
Eat different colors and types of fruits and vegetables, make sure at least half of your grains are whole grains, and eat small amounts of foods that contain solid fats, oils, and sugars, according to the National Institute on Aging.
Step 3
Follow the USDA Food Guide recommendations for people 50 or older. Eat 1 1/2 to 2 1/2 cups of fruit, 2 to 3 1/2 cups of vegetables, 5 to 10 oz. of grains, 5 to 7 oz. of meat or beans, and 3 cups of low-fat or fat-free milk.
Step 4
Walk at least 10 minutes each day. Walk outside if possible for fresh air and sunshine. Walk the dog or walk around your block to get outside.
Step 5
Find some good and gentle stretching exercises. Stretching revitalizes the body and can make you feel more energized.
Step 6
Go outside. Some moderate sun exposure -- about 10 minutes each day -- offers vitamin D absorption. Sun can ensure healthy circulation by stimulating the production of more red blood cells so that there is enough oxygen in your blood.
Tips and Warnings
- Sunshine can help you sleep better at night because it plays a role in the production of a hormone called melatonin. Even though sun has many benefits, avoid being out in the sun for any length of time between 10 a.m. and 4 p.m. without sunscreen. If you are out in the sun between these hours for more than 10 minutes, use a sunscreen with an SPF of 15 or higher. Avoid alcohol, caffeine, or nicotine right before bed. These substances are stimulants and may keep you awake.
- If you are persistently feel tired or have no energy after making lifestyle changes for relief, see your doctor to rule out potential health conditions.
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