Increasing energy after age 50 can be difficult for men as testosterone levels decrease, impacting bone and muscle development and heart health in addition to energy levels.
Increasing energy after age 50 can be difficult for men as testosterone levels decrease, impacting bone and muscle development and heart health in addition to energy levels. It is not uncommon to begin to carry weight at your waistline, which increases the likelihood of heart disease.
Here are some tips on increasing energy after 50.
Exercise and nutrition
Try hiking, kayaking, biking, swimming or taking an exercise class. Find a form of activity you enjoy and will want to pursue regularly. Weightlifting can help preserve bone and muscle density. Consume nutritious food and hydrate yourself. Proper nutrition will help energize you throughout the day. Foods like celery, cucumbers, strawberries, peaches and watermelon have higher water content and can help keep you hydrated.
Care everywhere you are
Get the health care that will help keep you active for a long time.
Keep your mind sharp with puzzles like sudoku and crosswords. Read books, magazines or newspapers that interest you and discuss them with friends and family. Engage in conversations and debates that challenge your critical thinking and recall skills. Staying mentally active will give you energy and motivation to accomplish any task you set your mind to!
You may find that you need more sleep to feel rested. Strive for seven to nine hours of sleep each night. Develop and maintain a consistent sleep schedule. Too little sleep is linked to chronic diseases and conditions, including Type 2 diabetes, heart disease, obesity and depression. Difficulty falling asleep? Avoid using electronics while winding down for the night.
Drink in moderation. Alcohol can negatively impact your brain function and overall quality of life. It may be more difficult to feel energized if you are a heavy drinker.
If you can’t shrug off feeling sluggish, check in on your mental health. Take a few minutes to observe how you are feeling. Regular exercise and nutrition can help improve your outlook. If you are experiencing mood swings, significant distress, anxiety or stress, talk to your primary care doctor about potential treatment options.
During your 50s, follow this checklist with your primary care provider:
- Schedule an annual visit for a physical exam. This usually includes blood pressure measurement, laboratory testing, sexually transmitted disease (STD) screening, depression screening, review of recommended immunizations, tobacco/alcohol/substance abuse screening, colon cancer screening, and discussion about prostate cancer screening.
- Discuss tuberculosis screening if at increased risk.
- Every 10 years, receive a tetanus booster. Make sure to get at least one tetanus booster that also includes pertussis (TDaP).
- Ask your physician if you are a candidate for lung cancer screening or abdominal aortic aneursym (AAA) screening.
Reviewed by Joshua Bentley, M.D., internal medicine physician with Norton Community Medical Associates – Bullitt County.