For many seniors, dealing with the feeling of low energy is a reality on a daily basis. We can feel tired, drained and end up sit on the couch as life passes us by. However, there are other seniors who seem to be filled with life and energy. These seniors seem to be old in body and young at heart.

It’s true: It is natural for a person’s energy to decrease as they age.

This isn’t a requirement though. You really can improve your energy and enjoy your golden years with an abundance of energy and vibrancy.

11 Ways Seniors Can Boost Their Energy

1. Drink Lots of Water

Water is the essence of life. If you’re not drinking enough water, you should start with a journal. Studies show that 2% dehydration can lead to a 30% decrease in activity capacity. Try and drink two liters of water per day ? keep a journal to track your progress.

2. Walk or Hike More

A 20 ? 30-minute walk or hike will do you a world of good. If your activities remain stagnant, your energy levels will never increase. Walking will strengthen your leg muscles, add to your cardiovascular health and will help you maintain a healthy weight.

3. Sleep Better at Night

It’s hard to sleep well at night sometimes, but it’s vital to your health and energy levels. There are many people who toss and turn all night, and they often end up suffering with low energy levels.

You don’t want to have low energy levels.

Seniors may require less sleep at night, but if you’re physically tired and lack energy, it may be worthwhile to discuss your issues with your doctor. A change in sleeping patterns, pillows or even a mattress may make a world of difference.

People suffering from sleep apnea can see a significant decrease in energy. This is a serious condition that should be dealt with as soon as possible.

4. Change Up Your Diet

You are what you eat. This phrase is one that a lot of people have heard before, and it’s 100% true. A lot of us, including me, will eat sugary foods and wonder why we crash within an hour. The foods we eat dictate our energy levels.

If you want more energy, you need to add the following into your diet:

• Lean fats
• Eggs
• Leafy greens
• Seeds
• Chicken
• Tuna
• Turkey

These foods are known to produce higher energy levels and help a person maintain their weight, too.

5. Relieve Your Stress

Stress is the enemy. When a person is stressed, they’ll age faster, stay up at night and have the energy drained from their body. It’s difficult to function optimally when you’re filled with stress all the time.

You need to find ways to relieve your stress.

There are several methods to do this:

• Talk to a therapist
• Talk to a friend
• Exercise
• Meditate

If you can relieve your stress, you’ll notice a major boost in your energy levels.

6. Join Local Groups and Games

You need something to do. When your day is completely open, there’s nothing to look forward to. A great idea is to join local groups, spend time in the community or even visit your local YMCA.

If you make plans to do things you want to do, you’ll find a reason to be energetic.

7. Cut Down on Caffeine

I’m an avid coffee drinker, so I know how hard it is to start the day without a cup of coffee by my side. The problem is that drinking too much coffee, or consuming too much caffeine in general, is bad for the body.

Caffeine will eventually lead to:

• Dehydration
• Frequent urination at night
• Difficulty sleeping

Caffeine consumption should be limited to one cup of coffee per day if you’re suffering from low energy.

8. Take a Vacation

Enjoy life. You’ve worked hard, and now it’s time to relax and enjoy the fruits of your labor. Small vacations can help you recharge your batteries, enjoy time with friends and family, and are a great way to get excited about something.

You’re a senior now, so treat yourself to a vacation once in a while.

9. Take Supplements

If your body is lacking essential vitamins and minerals, there’s a good chance that you’ll struggle with energy issues. Your doctor can help you find the vitamins that you’re lacking, but a good starting point includes vitamin:

• A
• B
• C
• E

And also remember to spend some time in the sun every day to get your daily dose of vitamin D.

10. Use Your Brain

Seriously. Your brain needs to be engaged, and if it’s not, it will be tired and sluggish. A neat trick is to play brain games. There are a lot of games you can play, including:

• Chess
• Checkers
• Scrabble
• Crossword puzzles
• Lumosity (app)
• Fit Brains Trainer (app)
• Happify (app)

And there are a slew of other brain games, too. The goal is to play games that force your brain to be engaged. If you use your brain more often, you’ll find that you’re less tired and more mentally sharp.

11. Meditate for Energy

Meditation is one of the ways that seniors can boost their energy. Studies have shown that medication can lead to increased:

• Focus
• Production
• Energy

When you meditate, you’re effectively shutting the brain off for a short period of time and allowing it to recharge and re-focus. Think of meditation as a mid-day nap that helps you recharge.