7 Ways To Boost Energy For Seniors

By Bill Case | In Exercise | on January 6, 2013

Everyone would like to feel more energetic during the day. You naturally go through periods of higher activity which contrasts with times of relaxation. The problem occurs when more energy and concentration is required than we can give. Or when we try to sleep and can’t. Follow these invaluable tips to a new you!

1) Stay on a regular sleep schedule. You can’t stay up late during the week-end and suddenly on Monday morning wake up refreshed. If you do enjoy later nights on Friday and Saturday vow to get to bed early on Sunday to wake up rested.

2) Avoid the sugar and caffeine roller coaster. Eat some protein and foods with a bit of fat in the morning. The brain needs protein and the body does not store it. You don’t have to eat very much- a glass of low fat milk, a piece of cheese, or a handful of nuts will get you going instead of pure carbohydrates like a plain bagel.

3) Take a 5-10 minute power nap around lunch. Even if you just close your eyes and let your mind drift you will be refreshed for the afternoon. This is also effective anytime you feel yourself not concentrating, reading the same material over and over. Give in to the urge and completely relax for a few moments.

4) Drink more water and liquids. I know, everyone says to drink more fluids. But most Americans are in a constant state of dehydration from filling up on coffee, tea, and sodas with caffeine. This is very stressful to the kidneys and can cause irritation to the bladder. Keep a sports bottle filled with your favorite flavored water or just plain and keep it with you at all times. Set a goal- empty by lunch, refill, empty again by the time work is over. Carry plenty of water in the car too for you and your family.

5) Exercise regularly. This is easier said than done with a busy schedule. A poor conditioning level causes you to be short-of-breath and your heart to race when just doing simple things like climbing a flight of steps or doing household chores. Park farther away when shopping and walk Dust off that exercise machine or get an exercise tape to play when weather is bad. Set an example for the rest of your family and maybe they will join in too!

6) A joke a day keeps the doctor away. Seriously, laughter has many beneficial effects on the body. The brain chemicals for experiencing pleasure, happiness, and peace increase with good, hearty laughs. Live alone? Get a funny movie or watch a light-hearted comedy on tv. Nothing sarcastic or put-down, however.

7) Avoid confrontations and situations with negative people. You know who they are. They are not going to change but they will bring you and your mood down. The complainers, gossipers, and generally unhappy souls we all have to deal with on a day-to-day basis drain our energy if we allow them. Be polite but avoid arguing or getting hooked into listening to their constant problems.
8) Take regular, daily supplements of the highest quality. Our food and diets simply do not meet the amounts needed for maximum health. There is a difference between avoiding nutritional deficiencies and optimum performance.

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-Physical Therapist 32 yrs. with 19 years in private practice -University of Texas Medical Branch at Galveston,TX. - Bachelor of Science in Physical Therapy- 1982 -Post graduate Sports Physical Therapy Specialist --1987 -Inventor: Diagonal Rotary Patterning Machine, Patent 1988 -Lecture: on orthopedic injuries-nationally and internationally -Co-author: for SPORTS PHYSICAL THERAPY -Writer: for The Physician and Sportsmedicine, Self, Men's Health, Fitness and Prevention magazines

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11 Comments to "7 Ways To Boost Energy For Seniors"

  • charlee felice says:

    November 24, 2013 at 6:50 pm -

    This is great advise at any age. Nutrition, exercise, a sense of humor are all a great addition to the daily regimen.

  • rocketfish says:

    November 25, 2013 at 8:13 am -

    Getting my aging parents to drink more water has been a constant struggle. Your suggestion to water bottle nearby has definitely helped! I purchased bottles and some of those water flavor packs (no sugar), and challenged them to take your advise and drink one bottle full both before and after lunch. They were skeptical, but it worked! Thank you very much for this tip.

  • Fit4living says:

    December 30, 2013 at 8:50 am -

    I like the idea of setting daily water goals. I think my parents are better about getting enough water than I am!

    The point about avoiding negative people is so true. People like that really can drain us of our vital energy, but we absolutely have the ability to just smile and move on.

    And of course, exercise is an essential component to our overall energy levels.

    These are all great points, really. Thanks for posting this, Bill!

  • Sandro says:

    January 16, 2014 at 4:07 pm -

    This is sound advice that everyone, no matter the age, should follow! I will certainly pass this to my parents and tell them about the 10 minutes naps which they aren’t getting at the moment. I think they need this rest just so their bodies are able to function at a higher capacity.
    They laugh a LOT! I mean all day long they are making all sorts of funny jokes and just having fun together.
    Thanks for this post, Bill!

  • theshaynee says:

    June 26, 2014 at 10:58 pm -

    The regular sleep schedule is the hard one for the seniors in my life. My grandma will stay up until the wee small hours of the morning and then sleep until noon. Or the next night, she’ll sleep from 8 pm until 8 the next morning. So it isn’t steady. It’s always seemed to work for her but she does has issues with keeping her energy up too. She isn’t very active and she has to take B12 shots quite a bit for help with that.

  • junenrufus says:

    July 20, 2014 at 1:42 am -

    I wish I had seen this post about a year ago, when I was having so much trouble with my sleep and feeling tired during the day. In finally started a strict regimen of going to bed at 10:00 p.m. every night, even on the weekends, and that has helped me so much.

    The other thing I started doing was eating an egg or yogurt at breakfast instead of my usual two pieces of toast with coffee. My doctor suggested that. The egg and yogurt have protein and really help me wake up and get moving in the morning, plus they stick with me a lot longer than my toast did.

    If there’s one perk to getting older, it’s the ability to tell people, “I’m too old for this!” 😉 I really have started limiting my contact with the “Negative Nellie” types, and my life is so much the better for it. Y’all should try it! You really don’t have to put up with nasty people unless you choose to.

  • Angel says:

    July 28, 2015 at 9:02 am -

    Joining a club or community whose members share interests that are closest to the heart is one great energy-booster.
    The sense of belonging and oneness of purpose in the group give the senior additional reason to look forward to each day of being with the other members. Ballroom enthusiasts are sprouting these days and many of them meet regularly for their dance sessions. Many health-conscious seniors join regular exercise groups. Then there are charity groups and those engage in community services for a different kind of upliftment..

  • GemmaRowlands says:

    July 30, 2015 at 7:40 am -

    The point that you make about sugar is key, and I feel that it really should be talked about here. I know of far too many people who try to boost their energy with a sugar fix, and sadly it is just something that is never going to work, because it actually depletes your energy over the course of the day. I know that it is very tempting, however you will feel more lethargic than you did beforehand. So if you’re worried about energy, try to improve your diet in general, but don’t rely on sugary drinks and snacks to give you that energy.

  • Diane says:

    August 7, 2015 at 9:21 pm -

    I try to use these tips myself, and have discussed them with my Mom. She’s in good shape and does many of them, but I don’t think her naps are intentional, but are more the result of an energy drop due to the caffeine wearing off. I’m going to mention the cheese or an egg for breakfast, because I think she tends to eat more carbs for that meal, but I’m sure she’ll be amenable once she understands it will improve her energy and alertness.

  • Tipes99 says:

    August 18, 2015 at 11:28 pm -

    This is great! I think this advice is good for everyone not just seniors. Now a day its so hard to fine happiness outside of object that can be bought with money. Yet, it can’t never give you that uplifting feeling you get when you get a sincere smile from your love one or close friends. Exercise is always on our family list; however, it is rather difficult with all our time table not aliening. So, I take whatever time I can with my grandma I can get. She also seem to always be in a happier mood and always seem to have a lot more energy to talk or garden with me.

  • Celerian says:

    October 5, 2015 at 3:24 pm -

    Great advice! I will make sure to pass this on to elderly relatives.

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