As you grow older, your body becomes less able to generate energy. However, there are steps you can take that will help you stay active and healthy as your body ages.

Healthy Aging | Patient Education | UCSF Health

Getting a good night’s sleep.

Getting a good night’s sleep is essential to feeling energized and ready to take on the day. “The National Sleep Foundation has recommended that adults get at least seven hours of sleep per night,” says Dr. James O’Brien, medical director at the Center for Healthy Aging at Brigham and Women’s Hospital in Boston. “That can fluctuate depending on individual needs.”

If you’re not getting enough zzzs, you may feel groggy throughout the day—even if you’re getting an adequate amount of rest during your waking hours. Here are some tips for snoozing better:

  • Schedule it in advance: The best way to ensure that you’ll have time for seven hours’ worth of shut-eye is setting aside a specific time when bedtime will be every single night, suggests Dr. O’Brien. If this isn’t feasible or realistic for whatever reason (say, work schedules), he recommends scheduling as much downtime before midnight as possible so that it doesn’t interfere with getting enough restful slumber later on in the evening.* Eliminate distractions: Electronics can keep us awake by providing distractions like social media notifications or news alerts—or even just having their screens glowing while we try desperately not to look over at them every few minutes because we think they might be vibrating or ringing.* Keep your room dark and cool: Darkness helps promote melatonin production while cooler temperatures reduce sweating (which can make us feel hotter) which means more comfortable sleeping conditions overall

Drinking less alcohol.

Drinking too much alcohol can have a negative effect on both energy levels and sleep quality. This can be especially true if you drink alcohol before bed, which can cause disturbed sleep patterns, leading to daytime fatigue and low energy levels. Additionally, drinking too much alcohol can contribute to weight gain, which is associated with fatigue.

Drinking too much alcohol may also lead to dehydration (a loss of water from the body), which can also cause low energy levels.

Eating nutritious meals.

Eating a nutritious diet is important for everyone, but it can be especially beneficial for those who are over the age of 50. Eating less sugar and salt, limiting red meat intake and avoiding trans fats can help prevent the onset of age-related health problems such as hypertension or diabetes. You should also be sure to eat plenty of fruits and vegetables to maintain a balanced diet.

Keeping weight under control.

Losing weight once you are over 65 is not a good idea. It’s more important to maintain your weight and health as you age, so it’s important to eat healthy foods that will keep you at a healthy weight. The following list of fruits and vegetables provides many nutrients including fiber and vitamins A, C and K:

  • Apples
  • Blueberries
  • Broccoli
  • Carrots

Participating in physical activities that you enjoy, such as dancing and swimming.

  • Find activities that you enjoy doing.
  • Participating in physical activities that you enjoy, such as dancing and swimming.
  • Try a variety of activities until you find one that suits your personality and interests.

You can get more energy as you age by following certain habits.

There are a few things you can do to increase your energy as you age.

  • Get enough sleep. Getting too little sleep can leave you feeling tired and sluggish, which means you won’t have as much energy for physical activity or anything else during the day. The National Sleep Foundation recommends that adults between the ages of 18 and 64 get seven to nine hours of sleep per night, but older adults may need even more time in bed! So make sure to go to bed at a reasonable hour so that you can wake up refreshed when it’s time to start your day. If waking up early is hard for you, try setting an alarm clock several minutes before your desired wake-up time so that when it goes off initially there will already be some light outside (which helps people feel awake). This also gives you more time to get ready before work or school starts—and who doesn’t want more free time?


A healthy lifestyle is one of the best ways to stay energized throughout your life. You can also choose activities that make you feel good, like dancing or swimming. If you’re worried about getting enough sleep at night, try going to bed earlier and waking up earlier in the morning so that there are fewer hours between when you go to bed and wake up again.


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