As you age, it's common to notice daily tasks and hobbies taking a much bigger toll on your body than they once did. Luckily, there is a way to prevent this from spiraling into chronic fatigue and, instead regain a sense of youthful vitality.
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Exercise is one of the key factors for improving anyone’s health, especially in older adults. A regular workout routine is known to improve mood, sharpen cognition, and strengthen cardiovascular health. But could it also be the key to reducing feelings of fatigue and increasing both immediate and long-term energy levels?
As we age, our metabolism slows down making it more difficult to build and maintain muscle mass. And, as our muscles gradually decline, seniors are more prone to chronic fatigue.
For older adults who want to stay active and healthy as they age, regular exercise is key. Not only does consistent exercise reduce feelings of fatigue and improve your heart health, but it can also help you revitalize and maintain your daily energy levels.
Seniors who want to boost their energy through exercise must carefully balance exercise and recovery to remain healthy. While regular exercise can reduce feelings of fatigue, too much exercise, especially for seniors, often results in the opposite effect.
Experts suggest that anybody aiming to increase their daily energy levels should engage in short and frequent workouts throughout the day. According to the CDC, adults over 65 should get 2.5 hours (150 minutes) of moderate-intensity exercise each week, or 30 minutes 5 times per week. If at the beginning of your fitness journey, you don’t feel you have enough energy to work out, even a 10-minute workout can lead to accumulating benefits.
For seniors who are just getting started with daily exercise, a good way to build up your energy levels is to incorporate movement into your everyday routine. Regular movement, including simple activities like standing, chores, gardening, and walking can significantly contribute to increased vitality.
Some of the oldest and healthiest people in the world reside in "Blue Zones," areas where lifestyles significantly increase lifespan. The Blue Zone Lifestyle suggests seniors who wish to better their health and longevity should focus on remaining constantly active during the day rather than engaging in intensive workouts.
To stay healthy and active as you age, seniors should regularly engage in cardio, strength, and balance exercises. But, the most effective way to boost and maintain your daily energy as you age, is through strength training. By consistently mixing two weekly strength workouts with cardio and balance exercises into your exercise routine, seniors will be able to gradually and effectively reduce fatigue and revitalize their overall energy.
Seniors seeking to increase energy and strength should aim to do muscle-strengthening exercises targeting all major muscle groups at least two days a week. Mixing up routines by alternating activities can offer varied health benefits, so it’s important to consult your healthcare provider before engaging in any potentially risky exercises.
Low-intensity exercise, like going for daily walks, climbing stairs, or practicing chair yoga, has been shown to significantly reduce fatigue over time compared to moderate-intensity workouts. Additionally, exercises that engage both the brain and body, like tai chi, water aerobics, or dance exercises, could also lead to significant energy boosts.
For older adults who want to ensure that they're taking care of their joint and muscle health, incorporating swimming into their weekly workout schedule or a brief daily yoga routine can be extremely beneficial. It’s important to find an exercise class, workout, or routine that you enjoy so that you’re more likely to stick to it and reap the long-term benefits.At Sarasota Bay Club, we offer many health and wellness classes, as well as fun social activities that keep our residents active, engaged, and healthy. To learn more about our gym, fitness classes, social activities, and more, download our brochure today!