Five Ways Older Adults Can Boost Their Energy Level

During COVID-19 older adults are thinking of ways to remain lively and energetic while isolated at home.  Healthy, active adults should have enough energy to perform daily activities and to think and communicate clearly.

When your get up and go has got up and gone - it’s time to work on boosting your energy level.

Often people feel sluggish because of poor nutrition, lack of sleep, and daily stress. Other factors include an infection that is not being treated properly, hormonal imbalances, or poor digestive health.  Fortunately, people can become reenergized through healthy lifestyle choices.

Here are five lifestyle modifications that can transform you into a fatigue-fighting ninja!

Eat right – When you eat a nutritious well-balanced diet your blood sugar levels are steady which allows your energy level to stay constant throughout the day.

Don’t skip breakfast and eat lots of whole plant foods like fruits, veggies, beans, and whole grains. Include healthy snacks such as fresh fruit, raw nuts/nut-butters, seeds, cheese, and hummus. Avoid tempting snacks such as donuts, candy bars, potato chips, and soda, which can leave you feeling, zapped.

Drink up – Every system in your body depends on water, which makes up 60% of your body weight.  Mild dehydration can contribute to low energy, so drink plenty of water or green tea daily.

Sleep tight –Get between six to eight hours of sleep a night and keep to a regular bedtime and wake-up routine – even on weekends. This allows your internal clock to help you fall asleep and wake up easier.

Other sleeping tips are:

  • Create a calming, cozy atmosphere in your bedroom
  • Reserve your bed for sleep and intimacy only
  • Maintain a regular nighttime ritual
  • Keep your bedroom cool at night
  • Avoid caffeine or energy drinks in the later afternoon and evening
  • Avoid screen time an hour before bedtime

Move it – when you exercise your heart pumps more oxygen and nutrients into the bloodstream, which improves your ability to produce more energy. The body was made to move. People should exercise for thirty minutes at least 4 to 5 times a week, doing exercises like walking, swimming, cycling, yoga, or tai chi.

Deep breaths - Shallow breathing prevents you from getting enough oxygen, and can make you feel zapped at the end of a stress-filled day. By taking a few deep breaths you can slow your heart rate, lower blood pressure, and provide your body with more energy.


To find out more ways to boost your energy level go to the National Institute on Aging site at