beach 1484255 1280
beach 1484255 1280

As you enter your senior years, this doesn’t mean you have to slow down. It’s natural that your energy levels will decrease and despite wanting to get out and make the most of your golden years, you simply may not have the energy and stamina that you once had. A decline in health can be discouraging and frustrating, but luckily, there are a few simple tricks which can see your energy levels rise and help you get the most out of your senior years.

Whether it’s improving your sleeping pattern, or remembering to drink plenty of water, here are 12 strategies to boost mental and physical energy.

Go for a Hike

There is nothing quite as exhilarating than heading outdoors and getting fresh air in your lungs. Many seniors begin to hide from the outside world and prefer to stay inside. However, this can have a negative impact on your health and wellbeing. If you enjoy a challenge and are capable of doing so, going for a hike will provide you with tons of benefits. Even if your knees are not up for a major climb, going for a brisk walk around your neighborhood or at an indoor track can help you feel more focused and alert. When out and about, you will enjoy the added boost of vitamin D too. For seniors who don’t enjoy walking, you may want to consider an energizing yoga sequence instead. Any brisk activity you perform can do wonders for your energy levels and give you a new lease of life.

Stay Hydrated

From a young age, the importance of drinking water is drilled into us. Once your senior years arrive, keeping hydrated is more important than ever for your physical and mental health. Dehydration can have a devastating effect on your energy levels and cause you to feel run down and lethargic. With more time on your hands than ever before, getting into the habit of drinking water throughout the day can provide invaluable benefits. It’s recommended that you drink at least 2 liters of water each day. If you’ve noticed a decrease in your energy levels, they should soon perk back up once you drink a glass of water. Carrying a refillable water bottle with you will serve as a constant reminder to stay hydrated.

Avoid Smoking

There are some individuals who believe that smoking can increase energy levels. However, the opposite is the truth. While nicotine can produce an initial burst of energy, the effects that you get are short-lived, and seniors who smoke are far more likely to experience drastic dips in energy levels when compared to non-smokers. If you’re serious about boosting your energy levels, it’s advised to pack the habit in for good. If you currently smoke and need support and guidance to help quit, there are lots of online resources you can check out. Taking small steps and getting through one day at a time will increase your chances of stopping smoking for good.

Change Your Diet

The diet you follow has a huge impact on your energy levels. If your diet is too rich in sugars, processed foods and carbohydrates, the combination of foods will leave you feeling groggy and fatigued. On the other hand, foods rich in vitamins and protein are beneficial for sustained energy, alertness, and a positive outlook. If you aren’t sure where to start, it’s advised to stick with whole food sources such as turkey, chicken, and tuna. Making small but subtle amendments to your diet can make all the difference and help boost energy levels.

Get a Good Night’s Sleep

As you get older, getting a good night’s sleep may be easier said than done. With a decline in mobility and aches and pains, some seniors struggle to drift off and wake up feeling refreshed and ready for the day ahead. If you aren’t sleeping well, your energy levels will suffer as a result, making you more likely to shy away from the outside world and stay indoors. If you have sleep issues like chronic insomnia or sleep apnea, it’s important that you make an appointment with your doctor who can provide specialist treatment. There are also lots of healthy sleep habits that you can adopt, such as creating a relaxing bedroom environment, banning electronic devices from your bedroom, as well as adhering to a bedtime routine. 

Address Your Stress

If left untreated, your stress levels can rise and suck up your energy levels, making it hard for you to function and concentrate during the day. While we all get stressed in our lives, there are certain methods that you can use which deal with stress effectively in a healthy and positive manner. Going out for a relaxing walk, running a hot bath, or speaking to a therapist can be a big help and give you the opportunity to address your stress and the factors that are causing it. As you head into your senior years, you may have lots of worries and concerns about your physical and mental health. Don’t be afraid to reach out to your family and friends, as it’s their job to be there to love and support you along the way. 


There are many relaxation techniques that you can use which do wonders for your mental and physical energy. There have been numerous studies which prove links between meditation and an increase in productivity, energy, and focus. Meditating gives your brain the chance to shut off for a period, helping you to recharge and get back in control. Meditation can also promote emotional health, enhance self-awareness, and reduce age-related memory loss. Taking 15 minutes in the morning to meditate can set you up for the day ahead and boost your mindset. 

Consider Supplements

There are numerous supplements that you can take in your senior years, which may help improve your energy levels and mental health. Dietary supplements can enhance overall health and help manage some health conditions. There are also testosterone supplements you can take which boost energy levels, help you look and feel younger, as well as improve your performance during workouts. Testogen has some great testimonials that you may want to check out before making your mind up. Testogen contains natural testosterone boosters and are popular with men of all ages. 

Call a Friend

It’s crucial that you stay social and active during your senior years. If you have a large network of friends, make sure that you keep in regular contact with those who care about you most. If you don’t live nearby to your friends, calling them up and checking how they’re doing can be a great way to keep your mental wellbeing in check. Connecting with others is critical for feeling happy, loved, and engaged, and it can also help banish feelings of anxiety and sluggishness. Thanks to technology, there are tons of ways you can keep in touch with your nearest and dearest, such as by using video conferencing apps or FaceTime. 

Take Up a Hobby

You are never too old to learn something new. If you have passions and dreams that you’ve let slide until your senior years, taking up a hobby and doing the things that you love can be a fantastic way to keep your mind and body active. Whether you enjoy playing sports, arts and crafts, or volunteering for the local community, challenging yourself and doing something out of your comfort zone can do wonders for your physical and mental health. 

Go on Vacation

Just because you’re a senior, doesn’t mean you can’t have adventures and explore the world. While some seniors prefer to take a slower pace, you may be itching to get out the door and explore new destinations. There are tons of benefits that you can receive from going on vacation. Whether you go on a trip with your partner, family, or a solo adventure, immersing yourself in new cultures and speaking to people from all walks of life and backgrounds can broaden your mind and give you a new perspective on life. A change of scenery can go a long way and help boost your energy levels, confidence, and self-esteem. 

Be Careful with Caffeine 

If you can’t get through the day without a cup of joe, it may be wise to cut back on your consumption. While caffeine can help you wake up and feel more alert, if consumed in large quantities, it can have the reverse effect. Coffee dehydrates the body, so if you’ve noticed an increase in your blood pressure or find yourself feeling lethargic and tired all the time, it may be wise to restrict your caffeine intake to one cup of coffee a day.

Once you hit retirement age, it’s only natural that you will want to make the most of all the free time you now have. Whether you’re adventurous and want to take up a new hobby, or you’re concerned about your health and are considering changing your diet, there are numerous strategies that you can implement into your day to day life which can boost your mental health and physical energy.