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Keeping Up Your Energy Levels As You Age

Keeping Up Your Energy Levels As You Age
Life changes as you age. You don’t recover from knocks and niggles as quickly and may find yourself drifting off in front of the TV in the evenings.

Most of the changes that come with aging are innocuous and perfectly natural. However, you may find your drop in energy levels frustrating. If this is the case, you can follow a few tried and tested methods to keep your energy levels as you age.

Age-Related Energy Loss

Everyone knows that aging comes with wrinkles and white hair. However, few people appreciate the impact that aging can have on your energy.

Aging is one of the most common causes of energy loss. Other common reasons for energy loss include:

  • • Work-induced burnout
  • • Relationship troubles
  • • Poor mental health
  • • Lack of exercise
  • • Illness and disease

Combine any of these with aging, and you’ve got a recipe for depletion. Age-related energy loss may leave you wondering how you used to get so much done in the day. Tasks that were once easy are now seemingly impossible, as you’re more likely to suffer from mid-afternoon tiredness and may be more sensitive to environmentally induced fatigue.

Fortunately, you can still recover some of your lost energy. A few lifestyle changes can help you feel great and get more done during the day.


Regular exercise is a great way to improve your quality of life and raise your energy levels. Getting into an exercise routine can improve your self-esteem, too. Even a short workout can release a wave of dopamine and help you feel more positive and optimistic. Physical activity can have an anti-aging effect on your brain. Without regular activity and stimulation, parts of your brain atrophy and fall into disuse. Exercise can help you tap into these neural networks and rediscover your energetic side. New yoga flows and gym routines make your brain work hard, as you need to coordinate your body and start moving in ways that you may have forgotten.

Start slowly if it’s been a while since you laid out your yoga mat or laced up your running shoes. Consider gentle practices like:

  • • Yoga for beginners courses
  • • Working with a PT that specializes in older adults
  • • Complete a couch to 5k program
  • • Sign up for a low-impact activity like ping pong or tai chi

Easing yourself into a new exercise regime reduces your risk of injury and can give you the motivation to try new nutrition plans and diets.


Nutrition has a massive impact on your mental health and energy levels. If you’re always eating junk food and sugary snacks, you can’t expect to maintain your energy throughout the day.

Try to eat a varied diet high in slow-burning energy sources. This will help spread your energy intake throughout the day and ensure that you don’t experience peaks and troughs of energy.

You should also aim to drink six to eight 8-ounce glasses of water per day. Staying well hydrated can clear mental fog and ensures that you have the energy to exercise and meet up with friends.

If you struggle to drink enough fluid, consider eating foods that are rich in water. Foods like cucumber, watermelon, citrus, and grapes contain a good amount of water per serving and are naturally high in electrolytes.

It’s OK to drink coffee or eat cake occasionally. Unnecessarily strict diets have low adherence levels, as folks don’t want to give up their treats all the time. Just be aware that your favorite cup of joe might give you an energy boost now, but you’ll pay for it down the line.


Travel is a great way to broaden your horizons and revitalize your passion for life. Encountering new cultures can help you make lasting lifestyle changes at home, too. You may pick a love for yoga while hiking in the Himalayas or discover a flair for Greek cuisine while touring the Mediterranean.

Just be sure to choose an accessible travel location while planning your trip. Even small accommodations, like rest stops and level flooring, can make a big difference during your trip. After all, you’re traveling to rediscover your energy—not burn it all while hiking to a remote overlook.

Mental Health

Your outlook on life has a profound impact on your energy levels. However, it's hard to feel optimistic if you are struggling with a condition like anxiety or depression. If you suspect that you have a mental health condition, tell your primary care provider or reach out to a licensed therapist.

If you’re just feeling a little low, you can consider quick mental pick-me-ups to raise your energy. Jot down five things you are grateful for, take a few deep breaths between meetings, or play a song that brings you joy. These quick mental resets can help you see life’s silver linings and keep feelings of stress and anxiety at bay.

Life slows down as you age. However, you can recapture some of your lost energy by eating more nutritious foods and exercising more regularly. If you feel that simple lifestyle changes aren’t enough, consider reaching out to a medical professional who can help spot the signs of energy loss and prescribe medication or other therapeutic treatments.

Written by Sam Bowman
Sam Bowman has a passion for health and wellness. As a seasoned professional writer, he specializes in topics about people, tech, healthcare and how they merge. In his spare time he likes running, reading, and combining the two in a run to his local bookstore.
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