The further we get from the boundless energy of childhood, the quicker we seem to run out of steam.
But getting older doesn't automatically sideline you from being active.
Usually, our energy declines because of normal changes. Both genes and environment lead to alterations in cells that cause aging muscles to lose mass and strength and to become less flexible. As a result, strenuous activities become more tiring.
These cellular changes also limit the heart muscle's pumping ability, reducing the flow of oxygen-rich blood that provides energy to the cells.
Though no one stays as energetic as they were in childhood, you can delay the decline in energy and stay active as you age. Here are some tips that can help bolster your energy level — at any age:
Improve your heart health.
Aerobic exercise raises your heart rate. Over time, that strengthens your heart muscle so it can pump more blood, delivering more oxygen and nutrients to muscles for energy, which can counteract the natural decline of the heart's capabilities.
Take control: Brisk walking is a good start. Work up to bicycling, swimming or another aerobic activity. Aim for the recommended 150 minutes of moderate intensity cardiovascular activity each week.
Slow muscle loss and stimulate muscle growth.
Strong muscles react faster and have more endurance. Because aging muscles lose mass and strength, it's important to maintain or even build muscle strength as you grow older with regular strength training exercises, such as weightlifting.
Take control: If you're just starting, try lifting a can of soup. As that becomes easier, move on to heavier weights or a weight machine. Just make sure to have a trainer or other professional show you the proper form for each exercise so you don't risk injury.
Because aging muscles lose mass and strength, it's important to maintain or even build muscle strength as you grow older with regular strength training exercises, such as weightlifting.
Maintain muscle elasticity.
As your muscles naturally become less flexible with age, stretching exercises are crucial to help you maintain the flexibility your body needs to stay active.
Take control: Be sure to warm up for a few minutes before stretching — try jogging in place and pumping your arms. Then, slowly move into your stretch as far as you can without pain. Hold it for 10 to 30 seconds. Repeat your stretch and try to stretch further
Rest up.
You can also get an energy boost from something as simple as sleep.
Adults need seven to eight hours of sleep each night for the body to release enough of the hormones that help build and repair muscles. And research suggests lack of sleep decreases the body’s production of glycogen, a carbohydrate that is stored for energy use during physical activity.
Take Control: If you're having trouble sleeping, talk to your doctor. You might need to see a sleep specialist, who can help improve the duration and quality of your sleep.
As an enthusiast and expert in health and wellness, particularly in the context of aging and maintaining energy levels, I can provide valuable insights into the concepts mentioned in the article. My knowledge is grounded in both scientific research and practical experience, allowing me to offer evidence-based advice on how to sustain an active lifestyle as one ages.
The article highlights several key concepts related to the decline in energy levels as individuals grow older and offers practical tips to counteract these effects. Let's break down the concepts discussed:
-
Normal Changes in Aging Muscles:
- The article emphasizes that normal changes in genes and the environment lead to alterations in cells, causing aging muscles to lose mass and strength and become less flexible.
-
Heart Health and Aerobic Exercise:
- Aerobic exercise is recommended to improve heart health. The article explains that raising the heart rate through activities like brisk walking strengthens the heart muscle over time. This allows the heart to pump more blood, delivering oxygen and nutrients to muscles, countering the natural decline in the heart's capabilities.
-
Muscle Strength and Endurance:
- Aging muscles lose mass and strength, making it essential to engage in regular strength training exercises. The article suggests activities like weightlifting to slow muscle loss and stimulate muscle growth. Strong muscles are highlighted as having faster reactions and greater endurance.
-
Muscle Elasticity and Stretching Exercises:
- With age, muscles naturally become less flexible. Stretching exercises are recommended to maintain flexibility and support an active lifestyle. The article advises warming up before stretching and incorporating stretching routines to enhance muscle elasticity.
-
Sleep and Energy Levels:
- Adequate sleep is crucial for maintaining energy levels. The article recommends adults get seven to eight hours of sleep each night for the body to release hormones that aid in building and repairing muscles. Lack of sleep is noted to decrease the production of glycogen, a stored carbohydrate used for energy during physical activity.
-
Seeking Professional Guidance:
- The article emphasizes the importance of seeking professional guidance, such as having a trainer or other professional demonstrate proper form for strength training exercises. Additionally, individuals experiencing sleep issues are encouraged to consult with a doctor or a sleep specialist for personalized solutions.
In summary, the article provides a comprehensive approach to maintaining energy levels as one ages, covering aspects of cardiovascular health, muscle strength, flexibility, and the critical role of sufficient sleep. The tips offered are practical and align with well-established principles in the fields of exercise physiology and aging.
