When you’re enjoying your retirement, you’ll want to take extra steps to feel energized so you can do anything and everything that interests you. This doesn’t mean relying more on caffeine or accepting that feeling sluggish is your new normal – there are plenty of alternative healthy ways that will help you feel your best.
The important question of “How can older adults increase energy” has multiple answers. Follow these tips to learn how you can boost your energy levels.
1. Have Proper Nutrition
Maintaining a balanced diet with protein, fruits, vegetables, carbohydrates, and healthy fats will make you feel more energized and ready to take on the day.
According to MedlinePlus, maintaining nutrition also helps prevent diseases like:
- High blood pressure
- Heart disease
- Type 2 diabetes
A consistent eating schedule of three nutritious meals plus snacks each day will help you maintain energy throughout the day and feel satisfied. Mixing up your options and trying new foods can help you prevent boredom with your healthy meals and the urge to reach for a less healthy option.
2. Get Plenty of Sleep
A sleep schedule with about eight hours of sleep each night contributes to having energy regularly. Getting a healthy amount of sleep is also connected with the following:
- Cardiovascular benefits
- Reduced symptoms of depression
Establishing a bedtime routine can help you stay consistent. Tips for improving your sleep quality include avoiding screens before bed, sleeping in a dark room without screens on, and staying away from caffeine before bedtime.
3. Participate in Daily Exercise
Moving your body daily can positively impact your energy levels while building strength and mobility. Lack of movement can cause lethargy, making it can be difficult to get the motivation to move.
Starting with just a few minutes each day – like going outside for a short walk – can help you get on the right track.
Water-related exercise helps alleviate wear and tear on the body. Swimming or water aerobics are a great way to get moving in a relaxing and refreshing environment.
4. Allow Yourself to Rest
Even if you get the proper amount of sleep, sometimes you may feel tired during the day. Maybe you went for a long walk, or maybe your sleep cycle was interrupted the night before.
If you do feel like you need more rest on certain days, it’s perfectly fine to take a nap. Taking about 20 minutes to rest can recharge you for the rest of the day
5. Spend Time Outside in the Sun
The sun helps regulate your circadian rhythm, which benefits your energy and sleep cycles. When you’re out basking in the sun’s warmth, you’ll absorb Vitamin D, an essential vitamin that strengthens your immune system.
While getting outside in the sun regularly can boost your energy, you should also take safety precautions to avoid sunburn or heat exhaustion. Drink plenty of water, wear protective clothing like a hat and light, long-sleeved clothing, and use sunscreen.
Going out in the morning or early evening when the sun isn’t as intense are good times to go for a walk, garden, or simply enjoy the sunshine.
6. Get Vitamins and Minerals
While a healthy diet is a great way to get the vitamins and minerals you need, sometimes you may need some extra help. Taking vitamins to get all the nutrients you need to supplement your healthy diet can help you ensure your body is getting what it needs.
Some helpful vitamins and minerals for seniors include:
- B vitamins
- Vitamin D
Before adding any supplements to your diet, it’s important to speak with your doctor to determine if you need them and what you should take.
7. Maintain Hydration
Making sure you’re regularly hydrating is vital to staying energized. Low energy and fatigue are associated with dehydration. If you’re feeling thirsty, lightheaded, or have a dry mouth, you’re likely feeling the effects of dehydration.
Drinking glasses of water throughout the day should help you remain hydrated and energized. You can add things like berries, mint, cucumbers, or lemon to your water to make it more interesting and flavorful.
8. Look at Medication Side Effects
Sometimes, your medication could have side effects that cause a drop in your energy. You can speak with your doctor about your options regarding the medications you’re taking.
You could look into lower doses or alternative medications that will give you the same benefits without affecting your energy levels.
9. Manage Your Stress
Seniors can boost their energy levels through stress management methods. If you’re dealing with stress, it can affect your sleep and make you feel fatigued throughout the day.
Exercising, meditation, and deep breathing are all simple techniques that help regulate stress.
Visit Us at Wyndemere
At Wyndemere, we’re dedicated to fostering a welcoming senior community that encourages a healthy, active lifestyle. We provide programming so residents of Wyndemere have a variety of ways to stay active and do things they enjoy in their retirement. We also create personalized wellness plans so they get the individual care they need.
Contact us to schedule a healthy and nutritious lunch or try a fitness class at Wyndemere.