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10 Ways to Boost Your Energy

By Mary SalatinoMarch 2, 2022
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Maintaining your energy levels can become more difficult with age. Your energy level at age 70 may be quite a bit different than it was at age 30. Health conditions, environmental factors, and normal changes associated with aging contribute to lower energy levels for seniors. Although you won’t be as energetic as you were in your young adulthood, incorporating healthy habits through a daily routine enables you to boost your energy and maintain an active lifestyle as you age.

Check out these 10 steps to boost energy and improve your overall quality of life.

1. Be mentally active

Keep the mind sharp with mentally stimulating activities that help improve mild cognitive impairment and ward off memory loss, as well as boost creativity and mental energy, which is just as important as physical energy. Whether you exercise your mind through games or opt for learning a new skill like a language or a musical instrument, maintaining brain function is both healthy and rewarding.

2. Exercise

Moving the body is a great energy booster for seniors. Cardiovascular exercise, such as power walking and water aerobics, increases blood oxygen levels and supports the health of neurotransmitters, which helps jumpstart your metabolism. Join a dance class or jump rope to help transport oxygen throughout your body, or simply activate your system through breathing exercises.

3. Don’t smoke

If you smoke, talk to a health provider about quitting — it can add years back to your life and improve energy for the elderly. According to the U.S. Department of Health and Human Services, smoking is the top cause of preventable illness and mortality in the United States. Quitting will reduce the risk of chronic disease, improve smell and taste sensation, free up your breathing, and boost overall energy.

4. Change your diet

Diet significantly impacts energy. Carbohydrates with a high glycemic index can lead to grogginess, as they spike blood glucose and stimulate your body’s production of sleep-producing serotonin. Lean proteins like poultry, fish, nuts, greek yogurt, and eggs provide a long-lasting energy source. Healthy fats are also great for sustained energy, like nuts and avocados, and can help the body absorb essential vitamins. There is even evidence that the Mediterranean diet can help reverse metabolic syndrome and improve the overall quality of life in the elderly.

5. Get plenty of sleep

Sleep problems such as insomnia or frequent waking can be an issue as we age, leading to daytime sleepiness and loss of energy. Establishing good sleep habits can help eliminate these problems and give you enough energy for the day. Healthy sleep habits include going to bed when you feel tired, developing soothing bedtime rituals, making sure the bedroom is comfortable, dark, and quiet, and avoiding too much bright light, computer, or TV use for at least an hour before bed.

6. Incorporate the right vitamins and nutrients

To promote bone, joint, and muscle health, and therefore retain energy, flexibility, and strength, the Mayo Clinic urges seniors to get the right amount of daily calcium and vitamin D — 2,000 mg for calcium and at least 800 IU for vitamin D. Get plenty of other key nutrients, such as vitamins A, B, C, and E, as well as niacin and folate, to avoid deficiencies that can lead to fatigue and chronic illness.

7. Engage in meaningful activities

Retirement is the perfect opportunity to embark on new adventures or enjoy existing hobbies and interests. Energize yourself by taking a new class, traveling, volunteering, and socializing. Learn something new or kick-start an old hobby to motivate yourself to do more with your day. Motivation to do something you love will naturally give you more energy.

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8. Manage your stress

The mental and physical changes of aging — as well as life’s unforeseen challenges — can cause mental, physical, and emotional stress. Reduce stress with healthy coping strategies, such as acknowledging your emotions and seeking help, to promote energy and a positive perspective on life. Mindfulness meditation is a healthy stress-management option because it reduces anxiety and helps you live in the moment.

9. Stay hydrated

Consuming plenty of water is particularly important for seniors, due to their increased risk of dehydration. Dehydration can lead to fatigue and other negative physical effects. The recommended amount of water for an adult at rest is about half your body weight in ounces. Water is nature’s energy tonic for the elderly. Aside from water, herbal teas aid in hydration while providing antioxidants and relaxing your mind. Eating four cups of water-rich produce daily, such as cucumbers, lettuce, and watermelon can also help you stay hydrated.

10. Socialize

Connect with family and friends to help prevent depression, loneliness, and stress while boosting energy and overall happiness. Social contact can be more challenging with age, as big events such as career changes, moving, and retirement can diminish access to people you care about. Reach out to family and friends to keep those relationships active and make new friends through volunteering, joining a gym, or other activities that you enjoy.

Although your energy level at age 70 might be lower than in your younger years, there are many healthy, fun ways to boost those levels so you can feel your best. A Place for Mom is with you every step of the way to assist you through your aging journey.


American Academy of Sleep Medicine: Sleep Education. (2021, April). Healthy sleep habits

Cleveland Clinic: Health Essentials. (2021, October 21). What is the glycemic index?

Elkaim, Y. (2013, September 13). The truth about how much water you should really drinkU.S. News & World Report: Health. 

Roman, B., Carta, L., Angel, M., Martinez-Gonzalez, & Serra-Majim, L. (2008, March). Effectiveness of the Mediterranean diet in the elderlyClinical Interventions in Aging.

U.S. Department of Health and Human Services. (2014). The health consequences of smoking – 50 years of progress

Mary Salatino

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