How can seniors get more energy?

What can seniors do to get more energy? Find out the various strategies seniors can use to boost their energy levels.

4 min read

One of the problems that seniors struggle with in old age is declining energy levels. Despite having a strong desire to step out and have fun, most seniors simply do not have the energy levels they had in their younger years. Fortunately, there are plenty of strategies that seniors can use to boost their energy levels.

Seniors can get an energy boost by eating a healthy diet that includes proteins, vegetables, fruits, carbohydrates, whole grains, and healthy fats. Stay hydrated throughout the day by drinking lots of water, even if you don’t feel thirsty. Also, create an exercise routine that includes various types of exercises like walking, swimming, yoga, and biking to provide an energy boost and improve your mood.

Ways on how seniors can get more energy

Healthy foods

The foods you eat can have a significant impact on your energy levels. Eating meals that are high in sugars, fats, processed foods, and carbohydrates can make you feel bogged down.

You should eat a well-balanced diet that is protein-rich and includes vegetables, fruits, whole grains, and healthy fats to provide consistent energy levels. Ensure your food includes plenty of fiber from fruits, nuts, and grains. Additionally, eating smaller meals several times a day instead of eating a couple of large meals a day is ideal for consistent energy levels.

Stay hydrated

Drinking plenty of water is one of the most overlooked energy boosters. Getting dehydrated, especially among seniors, can drain your energy and strength, so it is important to drink plenty of water throughout the day. Make an effort to drink about two liters of water every day, even if you don’t feel thirsty. If you notice you are getting fatigued for no reason, drink a glass of water to get your energy levels back up.

Do exercises

Several minutes of exercise every day can make a big difference in your energy levels. Create an exercise routine that works for you, and incorporate various forms of exercises like strength training, aerobics, and exercises that combine breath and movements.

Some recommended exercises for older adults include swimming, dancing, walking, jogging, yoga, and tai chi, which can boost your energy and improve your moods. Mix up these exercises by trying different activities that are appropriate for your age to help you improve energy, and reduce the risk of various diseases like diabetes and cancer.

Plenty of sleep

If you have been feeling fatigued for weeks on end, it is likely that you have not been getting enough sleep. Generally, older adults need at least 7 to 9 hours of sleep per night, and you should have a consistent sleeping routine; create a routine where you sleep at the same time every night, and wake up at the same time each morning.

You can also incorporate bedtime routines like taking a bath or reading a book before going to bed. Avoid screen time such as watching a movie or scrolling through your phone just before going to bed. Remember to keep your bedroom quiet and at a comfortable temperature so that you can enjoy a restful sleep.

Social interactions

Once you have retired, you may have too much free time on your hands, which can lead to boredom. Use this time to schedule outings or fun activities with your friends, family, or community groups.

You can join local clubs or volunteer in local non-profit organizations so that you get an opportunity to meet new people. You can also adopt a new hobby like cooking, gardening, or traveling so that you will be more engaged in your free time, and have an exciting activity to look forward to.

Manage your stress

Stress among seniors can be in various forms, including body aches, health concerns, and feelings of sadness. When left untreated, stress can rob you of precious energy, and leave you unable to function properly.

As soon as symptoms of stress become evident, you should develop an effective method of dealing with the source of the stress and managing its effects. Consider talking to a therapist or finding a trusted friend for a heart-to-heart discussion.

You can also practice relaxation techniques like deep breathing, massage, or a relaxing walk. If you love comedy, you can watch your favorite comedy show or read a comic book to help you relieve your stress.

Add supplements

Feelings of fatigue or low energy levels can result from vitamin or mineral deficiency. If you notice your energy levels dipping, you can supplement your diet with vitamins like vitamins B12 and B6, which are excellent energy boosters.

Magnesium is also an important nutrient for your body, which helps with movements and metabolic functions. You can supplement your diet with magnesium supplements. Remember to discuss this with your primary care doctor before using any supplements.

Medication review

Medications such as antidepressants and high blood pressure medications can react with each other and sap your energy levels. If you have any concerns with any of the medications you are taking, you should consult your primary care doctor to know if any of the medications have side effects.

Depending on the outcomes of the review, the doctor can recommend lower doses, suggest alternative medications, or eliminate the medications you no longer need.

What can the elderly drink for energy?

If you need a quick energy boost on a dull day, there are a few simple but healthy drinks you can take to get your energy levels back up. Here are some options:


Water is the simplest beverage you can take to prevent fatigue. Drink water throughout the day to keep your body hydrated and your organs functioning properly.

Green tea

Green tea is rich in antioxidants and amino acids, and it offers a multitude of benefits, including helping in digestion, metabolism, and improved cognitive function. It is also a good replacement for coffee.

Fruit and vegetable juices

Fruit and vegetable juices are nutrient-rich, and are an instant source of energy. Go for fruits that are rich in fiber and low in sugars. You can squeeze juices from mangos, watermelons, bananas, beetroot, carrots, blueberries, and even spinach.

Protein shakes

If you are struggling to meet your protein needs in your diet, you can take protein shakes made from milk, fruits, and vegetables. These protein shakes can supplement the amount of protein your body needs, and support muscle health.


When people retire, they envision a life filled with fun activities, passion projects, and lots of traveling. However, most seniors struggle with dwindling energy levels and often don't have time to pursue the planned activities. Fortunately, incorporating certain changes in their lifestyle such as taking healthy well-balanced diets, drinking a lot of water, and exercising regularly can improve energy levels.