Senior Sneakers: Get more energy now

Q: Now that I’m approaching 70 years old, I’m finding that I get tired more quickly and earlier in the day. Is there anything that I can do to increase my energy levels throughout the day, especially when my grandchildren are visiting? – Harvey L.

A: Great question, Harvey! I get this question quite often. Here are some easy tips on how to increase energy:

Go to bed

Get a proper amount of sleep. Forming good sleep habits will help prevent being tired throughout the day. As you age it is normal to feel sleepy earlier and wake up earlier, but feeling tired throughout the day is not. So, if you find that your sleep habits are not great and you generally lack energy during the day, getting seven to eight hours of sleep each night can correct these issues of decreased daytime energy and therefore correcting the issue of disturbed nighttime sleep.

Goal: Get 7 to 8 hours of sleep each night.

A balanced diet will help you feel balanced

Consume more fruits and vegetables with moderate amounts of whole grains and lean protein. It is recommended to consume 20 to 35 grams of fiber per day. Eat good sources of protein such as fish, skinless chicken and turkey, and low-fat dairy. A form of dairy with a great source of protein is Greek yogurt. Protein can also help reduce muscle loss, especially if complemented with strength training.

Goal: Consume more fruits and vegetables

Goal: Consume 20 to 35 grams of fiber per day

Goal: Consume good sources of protein: fish, skinless chicken and turkey, and low-fat dairy

Stay Hydrated

Our bodies are predominately made up of water. So, it is extremely important to stay hydrated. If you are dehydrated, you may experience an array of symptoms such as: fatigue, headache, muscle weakness, and lightheadedness. The average person should consume six to eight glasses of water per day.

Goal: Drink six to eight glasses of water per day

And last, but certainly not least... exercise!

"Contrary to popular belief, exercising doesn't make you tired — it literally creates energy in your body. Your body rises up to meet the challenge for more energy by becoming stronger," said nutritionist Samantha Heller, MS, RD, a nutrition advisor for the Journey for Control diabetes program. I tell my clients that in each workout we want to evolve the routine in one way or another. We want to force the body to continually adapt to something greater. So, when strength training, you could increase the number of repetitions and weight in your routine, or decrease the rest time between exercises. When doing cardiovascular activities such as walking or riding your bike, try increasing your pace or distance traveled. There are many more benefits to exercising in addition to increased energy such as: fights against disease as well as obesity, improves mood, promotes better sleep, and can increase balance and flexibility. So, get moving a little every day to get that energy to stay!

Goal: Walk or ride your bike for 30 minutes each day

Goal: Weight train a minimum of two times per week

As for when your grandchildren are visiting, I think that would tire anyone out! So, I’d say that’s normal. But these tips should help you see a noticeable increase in your energy levels.

Kevin McgGaha, Certified Personal Trainer and co-owner of Anytime Fitness in Winter Park, has extensive training experience with a cross-section of demographics and activity levels. He can be reached at 321-972-5833 for personal training. Have a health and fitness question? Email me at [email protected] and get a free personal training session.