Q: I struggle to stay active and fit. What are some tips for getting my energy up as I age?
A: I imagine everyone has times when they struggle with their energy. We usually know what we should be doing, like getting exercise, eating healthy, and staying engaged. But doing those things at times can feel like a struggle.
If you feel a marked change in your energy level, consider visiting your doctor. Before starting new exercises, you want to ensure sure your body is healthy physically, and that there is no other cause for your lack of energy.
Once ready, slowly start making changes and adding things to your routine to ensure they are right for you and to make the changes last.
Key things we can do to increase our energy and fitness include exercising, eating healthily, managing stress, and getting adequate sleep. Once again, we usually know this is true, so the key is finding the motivation to make it happen.
Visualize what you want your day to look like and how you imagine it would feel to have more energy. Use that visualization as your motivation.
It is more difficult to stay fit as we age. Our muscle mass reduces, our hormones change, our metabolism slows down, and we even have decreased mitochondrial efficiency, which means we produce less energy.
This only means you should be gracious with yourself about why this is so challenging. It does not mean you can give up! It should motivate you to keep trying because it is even more important to do things to help your body and your mind.
Always remember that something is better than nothing. Going for a short walk, if that is all you have time for, is better than not walking at all. The other day, I arrived at a meeting 15 minutes early. Instead of waiting in my car, I used that time to walk laps in the parking lot. These small additions to being active can lead to significant changes.
Look for physical activities that you will find enjoyable, not just things you have to do for your health. That may mean hiking with a friend or group, taking a dance class, gardening, or playing a sport like pickleball.
Movement also helps our mood. It may be difficult to start, but once I finish a workout, my stress level is much lower than before I started.
Staying active can also increase our ability to sleep at night. Set yourself up for success at night by establishing a good bedtime routine. That means not scrolling on your phone before bed or eating too close to bedtime. Find a calming activity to lead into a regular bedtime.
Another key part of health is nutrition. I am a stress eater. When I am having a difficult day, I often feel I should “treat” myself by eating sweets and unhealthy foods to make myself feel better. It has taken me a long time, but I am starting to accept that while it may feel nice in the moment, eating like that does not make me feel good in the long term, and it is not worth it.
I saw a quote recently that said, “Your diet is a bank account. Good food choices are like good investments”. That resonated with me. We invest in our bodies and minds by treating them well with nutritious food, exercise, and rest. Think about your future body and invest in yourself with some healthy changes today.
Martha Shapiro can be reached at Senior Concerns at 805-497-0189 or by email at mshapiro@seniorconcerns.org.
