How to get more energy at 70? A comprehensive wellness guide

According to the National Institute on Aging, persistent fatigue in older adults is not an inevitable part of aging and often has an underlying cause that can be treated. For those wondering how to get more energy at 70, the solution often involves addressing core areas of health through informed lifestyle changes, rather than simply accepting tiredness as the new normal.

Quick Summary

This guide provides practical tips for boosting energy in your 70s by optimizing diet, incorporating suitable exercises, improving sleep hygiene, and managing stress. It also highlights common underlying medical conditions that can cause fatigue.

Key Points

• Balanced Nutrition: Prioritize whole grains, lean proteins, healthy fats, and complex carbs to provide sustained, steady energy throughout the day.

• Regular, Low-Impact Exercise: Engage in 150 minutes of moderate aerobic activity and 2 days of strength/balance exercises weekly, such as walking, cycling, or tai chi, to combat fatigue.

• Improve Sleep Hygiene: Maintain a consistent sleep schedule and create a relaxing bedtime routine to maximize restorative rest and combat tiredness.

• Hydration is Key: Drink plenty of water throughout the day, as even mild dehydration can significantly reduce your energy levels.

• Manage Stress: Practice mindfulness, meditation, or spend time on enjoyable hobbies to reduce stress, a major drain on both mental and physical energy.

• Consult a Doctor: Persistent fatigue can signal underlying medical conditions like anemia, thyroid issues, or depression; seek medical advice if lifestyle changes don't help.

Recharging Your Body with Nutrient-Rich Foods

Proper nutrition is the foundation of lasting energy. As you age, your metabolism slows, but your need for certain nutrients increases. Focusing on a balanced diet rich in whole foods is crucial for maintaining stable energy levels throughout the day.

Prioritize Complex Carbohydrates

Simple carbohydrates found in white bread and sugary drinks cause a rapid spike and subsequent crash in blood sugar, leaving you feeling more tired than before. Instead, opt for complex carbohydrates that are high in fiber, which your body digests slowly to provide a steady supply of energy.

• Whole Grains: Oatmeal, brown rice, and quinoa are excellent choices.
• Legumes: Beans and lentils provide both complex carbs and fiber, promoting sustained energy.
• Vegetables: Sweet potatoes and leafy greens offer complex carbs and essential vitamins.

Fuel Up with Lean Protein

Protein is essential for maintaining muscle mass, which naturally declines with age. Lean protein keeps you feeling full and helps regulate blood sugar, preventing energy dips.

• Fish: Fatty fish like salmon and tuna are rich in omega-3 fatty acids, which also support brain health.
• Eggs: A great source of high-quality protein and vitamin B12.
• Yogurt: Greek yogurt is packed with protein and probiotics, beneficial for gut health.

Stay Hydrated

Dehydration is a classic cause of fatigue, and the sense of thirst can diminish with age. Make an effort to drink water consistently throughout the day, even when you don't feel thirsty.

Boosting Stamina with Exercise and Movement

Staying active is one of the most effective ways to combat fatigue, improve mood, and enhance sleep quality. The Centers for Disease Control and Prevention (CDC) recommends that adults 65 and older aim for at least 150 minutes of moderate-intensity aerobic activity per week, plus muscle-strengthening exercises at least two days a week.

A Simple Weekly Exercise Plan

Day	Aerobic Activity	Strength/Balance Activity	Notes
Monday	Brisk walk (20-30 min)	Seated leg raises and ankle circles	Supports leg strength and circulation.
Tuesday	Water aerobics class	Wall push-ups	Low-impact cardio, builds upper body strength.
Wednesday	Brisk walk (20-30 min)	Single-leg stands (with support)	Works on balance, crucial for fall prevention.
Thursday	Cycling (stationary or road)	Resistance band exercises	Builds strength with low joint impact.
Friday	Brisk walk (20-30 min)	Core stabilization exercises like pelvic tilts	Strengthens the core to improve balance.
Saturday	Gentle Yoga or Tai Chi	Gentle Stretching	Focus on flexibility and relaxation.
Sunday	Rest or light stretching	Rest	Allow your body to recover.

Maximizing Rest with Better Sleep Habits

Sleep is vital for energy restoration, yet many older adults face challenges sleeping soundly. Improving your sleep routine can significantly increase your daily energy.

• Keep a regular sleep schedule: Go to bed and wake up around the same time every day, even on weekends.
• Create a relaxing routine: Wind down an hour before bed by reading or listening to music, and avoid bright screens.
• Manage your sleep environment: Keep your bedroom dark, cool, and quiet.
• Limit naps: Keep daytime naps short (under 30 minutes) and avoid them late in the afternoon.

Addressing Physical and Mental Health Causes of Fatigue

If lifestyle changes don't fully resolve your fatigue, it's essential to consider underlying medical issues. Conditions that can cause fatigue in seniors include:

• Anemia: A deficiency of iron or vitamin B12 can cause tiredness.
• Thyroid Problems: Both underactive and overactive thyroids can disrupt energy levels.
• Chronic Diseases: Conditions like heart disease, diabetes, or arthritis can lead to fatigue.
• Medications: Certain prescriptions may have drowsiness as a side effect.
• Mental Health: Depression, anxiety, and social isolation are major contributors to low energy.

Conclusion

Maintaining vitality into your 70s is a multifaceted effort that combines intentional nutrition, regular and appropriate exercise, healthy sleep habits, and proactive mental and physical health management. While it's common for energy to shift with age, extreme or persistent fatigue is not a normal sign of getting older and should be investigated with a healthcare provider. By adopting these practical strategies, you can take control of your energy levels and continue to lead a full and active life. Remember to consult with a doctor before starting any new exercise routine or if your fatigue is prolonged. A great starting resource for general health information is the National Institute on Aging, but your personal physician remains your best guide for individualized advice.

Frequently Asked Questions

Why do I feel more tired in my 70s, even with enough sleep?

Fatigue in your 70s can be caused by changes in metabolism, nutrient absorption, or underlying medical conditions like anemia, thyroid dysfunction, or heart disease. Poor sleep quality, even if you are in bed for enough hours, can also be a factor.

What are some of the best foods to eat for more energy in my 70s?

Focus on nutrient-dense, whole foods such as complex carbohydrates (oatmeal, brown rice), lean proteins (fish, chicken, eggs), healthy fats (avocados, nuts), and a variety of colorful fruits and vegetables.

What kind of exercises are best for someone over 70 to increase energy?

Low-impact exercises are ideal. Moderate-intensity activities like brisk walking, swimming, or cycling are great for aerobic fitness. Strength training with light weights or resistance bands and balance exercises like tai chi are also highly beneficial.

How can I improve my sleep quality if I have trouble sleeping?

Establish a consistent sleep schedule, create a calming bedtime routine (e.g., warm bath, reading), and ensure your bedroom is dark, cool, and quiet. Avoid caffeine, alcohol, and screens before bed.

Can dehydration really cause fatigue in older adults?

Yes. The sensation of thirst can decrease with age, making dehydration more common and easily overlooked. Even mild dehydration can reduce your energy levels, so it's important to drink water regularly throughout the day.

Could my medication be contributing to my low energy levels?

Yes, many medications can cause fatigue or drowsiness as a side effect. It's important to talk to your healthcare provider if you suspect your medication is affecting your energy. Do not stop or change medications without consulting your doctor.

How do mental health issues like stress or depression affect energy?

Emotional stresses, anxiety, and depression can significantly impact energy levels, often leading to lethargy and a lack of motivation. Engaging in social activities, mindfulness, and seeking professional help can address these issues and improve your energy.