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Positive ageing strategies for increased energy in daily life

Turns out we can’t blame our lack of energy on getting older. Not to say that some of us won’t, but we can no longer honestly look at our circle of people and say, “Of course I don’t have energy, I’m old”.  How to age well is something we all get to think about. It is usually triggered by a series of small changes that are easy to brush aside until one day when they all seem to gang up on you and you know that you need to take special care and learn a few new tricks in order to age well.

How to Age Well 

Here are a few tips for positive ageing to keep in mind to reinvigorate and renew your energy reserves. Dr. Beth Frates speaks about paying attention to what might be draining and sapping the energy from you.

1. Spending Time with Lilies or Leeches? Are the people in your life “lilies or leeches?” Do you spend your time with people who you feel comfortable with and encouraged by? Do they accept and respect who you are and what you are up to in life? Or are there people in your life who make you feel like you have to hide a piece of yourself? As a result of spending too much time together, is your energy is drained or are you bored? You may want to limit your time with the second type of person and invite more of the first to spend time with you.

2. Take a Five Minute Walk. If you are tired and the craving monster is beginning to make noise, you might consider taking a five minute walk. Really, five minutes. Go outside and walk around the block. Stretch your legs and enjoy the weather. It really is amazing how invigorating a short walk can be. Dr. Frates also suggests doing some deep breathing to revive the parasympathetic system. 4-7-8: four breaths in, hold for a count of seven, and exhale for a count of 8.

3. Drink More Water. As we age, it is important that we pay more attention to making sure we drink enough water. Staying alert to the amount of water we drink to make sure that we are fully hydrated helps increase our metabolic rate and ensures that our metabolism is as healthy as possible. It is the most efficient nutrient when it comes to supporting you during exercise. When your body is dehydrated one of the first signs is a feeling of fatigue. So absolutely reach for a glass of water when you feel zapped of your energy reserves.

Read: Stop Eating “Lazy” Foods and Get More Energy

4. Do Strength Training. Lifting weights or engaging in some other form of resistance exercise is one of the best ways for people over 60 to boost their energy levels. Strength training builds muscle mass and ensures that we maintain our strength. Additionally, being stronger makes our bodies more efficient, and this effect carries over into our overall sense of energy.

5. Take Your Vitamins. Take high-quality supplements on a daily basis. Taking the right nutritional supplements can help you feel better overall. Supplements have a myriad of advantages to your day to day wellbeing. Working with a health care professional can help you weed out which nutrients are right for you.

6. Get Enough Sleep. Sleep, we used to do it so simply. Lie down and we are out like a light. Remember? Now we are sleep deprived and yet can’t sleep. And advice is all over the place. Get to bed at the same time each night and wake up at the same time each morning. Or, for the sleep-deprived, actually try getting less sleep. Yup. It’s a thing. It sounds odd but there are those that insist that determining how much sleep you actually need can reduce that amount of time you spend in bed worrying about not being able to sleep. Apparently, this does help some people find a more restful sleep.

Here’s how it works:

  • Do not nap during the day.
  • The first night, go to bed later than normal and get just four hours of sleep.
  • If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night and so on.
  • As long as you’re sleeping soundly the entire time you’re in bed, slowly keep adding sleep on successive nights until you find your sweet dream spot.

Use one or all of these of tips to improve your energy level. Make an experiment out of it by keeping track of how you feel when you take on any one of these tips. What is most important is to hold onto the idea that fully by embracing your own self-care, you will learn how to age well and stay energised.

Sources:

  1. https://www.health.harvard.edu/mind-and-mood/tips-for-more-energy