Do you feel like you’re dragging yourself through the day? That may be because your energy levels are starting to dip as you age. But don’t worry, there are plenty of things you can do to increase your energy after 60. Here are five tips to help get you started:
Strengthen The Heart
Heart disease is the leading killer of men and women in the United States. One in four deaths is from heart disease. But you can do things to decrease your risk for heart disease and even strengthen your heart.
One meaningful way to protect your heart is to eat a healthy diet. Eat plenty of fruits and vegetables, lean protein, and whole grains. Avoid processed foods and sugary drinks. Another important way to protect your heart is to exercise regularly. Aim for at least 30 minutes of aerobic exercise five times a week.
You can also help keep your heart healthy by maintaining a healthy weight. If you’re overweight or obese, losing even just five percent of your body weight can lower your risk for heart disease.
Muscle burns more calories than fat, so the more muscle you have, the more calories you’ll burn all day long. This means you’ll have more energy to do the things you love.
Building muscle can also help improve your balance and coordination, which can be vital as you get older. And, of course, a solid and fit body is less likely to suffer from injuries.
So how do you go about building muscle? It’s pretty simple. Just focus on doing strength-training exercises that work for your major muscles groups. These exercises can include squats, lunges, push-ups, and sit-ups.
Dehydration is one of the main causes of fatigue in older adults. When you’re dehydrated, your body doesn’t have enough water to function properly. This can lead to a number of problems, including decreased energy levels and mood swings.
To avoid dehydration, it’s important to drink plenty of fluids throughout the day. Aim to drink at least eight glasses of water per day or more if you’re active. If you don’t like drinking plain water, try adding fruit or cucumber slices to make it more appealing.
The older you get, the more stress seems to build up. You may feel like you can’t get everything done, and that’s taking its toll on your energy levels. While it’s impossible to eliminate stress from your life, there are plenty of things you can do to reduce its impact.
A moderate amount of exercise releases endorphins, which have mood-boosting effects. Not only will you feel better after a workout, but you’ll also have more energy.
Another great way to reduce stress is by practicing meditation or mindfulness. These activities help you focus on the present moment and clear your mind of distractions.
Stimulate The Mind
Maybe your brain needs a little stimulation. Studies have shown that activities that stimulate the mind can help increase energy levels in people over 60. Puzzles, games, and learning new skills all provide a mental workout that can keep your brain sharp and energized. So take a break from the monotony of your day and try something new. It may just be what you need to jumpstart your energy level.