How to Increase Energy After 60

It’s true that your energy seems to take a dip as you reach your senior years, making you feel tired most of the time. Adapting the right habits can help ensure you stay energetic after 60!
A road sign that read fountain of youth next exit

Staying energetic at 60 and beyond is connected to lifestyle choices. While you can't stop the progression of time, you have more control over the effects than you might realize.

A youthful outlook is often considered the key to enjoying life as you age. You can increase your odds of staying active, independent, and resilient. How? By being proactive about your lifestyle.

It may not be an external fountain, but it’s possible to enjoy the rewards of healthy choices. Use these lifestyle tips from Senior Assistance Club to increase energy after 60.

How to Increase Energy After 60


Get Social

Portrait of senior friends enjoying outside dinner at home

Social activity is vital to health and happiness. Time spent socializing helps keep your mind young. Talking and interacting with others enhances cognitive abilities and stimulates your brain.

Consider the following benefits of frequent social interaction:

  • Reduces symptoms of depression and anxiety
  • Enhances cognitive abilities and reduces memory loss
  • Promotes a greater sense of health and well-being
  • Reduces the physical and emotional effects of stress
  • Reduces your risk of Alzheimer's disease, osteoporosis, cardiovascular disease, and arthritis, by reducing inflammation

Older adults who stay socially active and engaged, report feeling healthier and happier than those who are isolated.


Get Exercise

Portrait of smiling senior friends exercising in the park

Physical activity can delay or reverse the symptoms associated with aging and protect your quality of life. Without exercise, physical impairments will lead to further functional limitations and frailty. Some of the many reasons to establish a healthy exercise routine include:

  • Enhancing the flow of oxygenated blood to your brain
  • Improving confidence and boosting your mood
  • Reducing your risk of depression
  • Improving balance, strength, and endurance
  • Reducing your risk of falls and injury
  • Enhancing your memory and cognitive ability
  • Improving sleep quality and enhancing your body's ability to repair
  • Regenerating healthy neurons to potentially delay the onset of Alzheimer's and dementia or to reduce the severity of symptoms

Experts recommend striving for 30 minutes of moderate exercise at least several times per week. A brisk walk, swimming, and even gardening will reduce your risk of muscle deterioration as you age. Muscle-strengthening activities, even when performed in the comfort of your chair, when necessary, will improve your overall health. You can even try more gentle exercises like Tai-Chi or yoga for seniors. Anything to keep your body moving!


Stay Hydrated

Senior man excited to drink water

Even the best diet and exercise habits will not be entirely beneficial if you don’t drink enough water.

Your body requires fluids to function. Fluids keep essential nutrients flowing through your cells, help maintain healthy joints, and keep your body temperature regulated. Some of the other health benefits of maintaining adequate hydration levels include:

  • Increasing blood volume, which reduces the strain on your heart
  • Enhancing your body's ability to eliminate waste from your muscles, improving your muscle's ability to rejuvenate and repair
  • Keeping energy levels consistent (fatigue is one of the first indications of dehydration)
  • Boosting the flow of oxygenated blood to your brain
  • Aiding digestion and elimination

Keep in mind that drinking plain water may not be enough to keep your body adequately hydrated. Drinking too much plain water can deplete your electrolyte levels. Consider supplementing your intake with electrolyte solutions, especially if you live in a warm climate.


Eat Healthy

Senior African American couple enjoying healthy dinner at home

Your metabolism will continue to slow as you age, meaning you will need fewer calories to support your weight. Therefore, it's vital to get the most nutrition you can from the calories you consume. The recommendations for a healthy diet include:

  • Five servings of colorful vegetables each day, and two servings of fruit
  • Whole-grain foods such as cereals, bread, and brown rice
  • Lean meats, fish, eggs, beans, and lentils
  • Heart-healthy fats such as nuts and oily fish
  • Low-fat dairy

Choosing fruits and vegetables is a great way to support healthy eating.


Consider Whey Protein

Top view, whey protein scoop on top of black background

Age-related muscle loss called sarcopenia commonly begins by the age of 40 and accelerates quickly after the age of 75. The decline in muscle mass is linked to increased mortality risk and reduced quality of life. But it doesn’t have to go like that.

Supplementing your diet with high-quality whey protein helps prevent muscle loss. Whey protein powder, a milk derivative, is a natural protein supplement that helps maintain lean muscle mass. Consider the value of the following benefits:

  • Easier on your digestive system than other forms of protein
  • Digests faster than animal proteins
  • Complete amino acid profile comparable to eggs, meat, and soy
  • Helps your body utilize vitamins D, E, and A
  • Rich in amino acids
  • Contains immunoglobulins that support your immune system

The benefits of whey protein are verifiable. In a study of men 70 and over, those who took a whey supplement for six weeks gained more lean mass than a control group who exercised but received a placebo.


Get Enough Sleep

Elderly black man sleeping comfortably in bed with arms behind head

Getting enough sleep is important for your overall health and well-being. Make sure to get at least 7-8 hours of sleep each night. Some of the benefits of getting enough sleep include:

  • Helps your body to repair and regenerate cells
  • Helps you to focus and concentrate during the day
  • Boosting brain function and the immune system
  • Improves your mood--if you don't get enough sleep, you may feel tired and irritable, and you may have difficulty concentrating
  • Reduces your risk of developing certain health issues like obesity, heart disease, and diabetes

There are a few simple steps that can help you get the quality sleep your body needs. First, avoid caffeine in the afternoon and evening. Second, create a relaxing bedtime routine that includes winding down for 30 minutes before sleep. And finally, limit electronics use before bed and keep devices out of the bedroom if possible.


Try Supplements

Elderly women's hands putting supplements into a plastic container

If you're noticing a lack of energy lately, it might be due to a vitamin or mineral deficiency. Luckily, this is an easy problem to fix! Simply taking supplements to help you increase your energy levels after 60. Talk to your doctor about which supplements would be right for you, and make sure to take them regularly for maximum benefit.

Some popular supplements for seniors are:

  • CoQ10 is a nutrient that helps the body produce energy. It is found in every cell of the body and is especially important for heart health.
  • Ginseng is an herb that has been used for centuries in traditional Chinese medicine to help increase energy levels. Ginseng root contains compounds that can help improve blood circulation and increase energy production in the body.
  • Ashwagandha is another herb that has been used for centuries in traditional Indian medicine to help increase energy levels. Ashwagandha root contains compounds that can help improve blood circulation and increase energy production in the body.

Assistance Club Summary

The #1 Take Away: Your choices can help you stay active and healthy, feeling youthful.

While you can't stop the clock, the choices you make today will have a significant impact on your overall health as you age. Making a few simple adjustments to your social life, exercise, hydration, and diet could have a considerable impact on your ability to maintain an active, independent lifestyle.