Senior Health Boost Energy Naturally 10/17/2023 | By Howard LeWine, M.D. Q: I am in my 70s and overall my health is good. But I wish I had more energy. Why do older people become less energetic? How can we boost energy naturally? A: As we get older, we lose energy-producing engines in the cells (mitochondria), and as a result we make less adenosine triphosphate (ATP) — the molecule that delivers energy to cells throughout the body. We also lose muscle mass, resulting in fewer cells, fewer mitochondria, and lower ATP production. If you’re too tired to be active, it compounds the problem by further weakening and shrinking muscles. Fortunately, a healthier lifestyle can help give you more energy. That means eating a diet low in added sugars and processed foods, with enough calories and nutrients to meet your needs; getting seven to nine hours of sleep each night; managing stress; and (if necessary) talking to your doctor about medication side effects. And perhaps the fastest, most important way to boost your energy is to move more. The recommended amounts of exercise are at least 150 minutes of aerobic activity (such as brisk walking) per week and at least two muscle-strengthening workouts per week. But studies have shown that any amount of exercise is beneficial. For example, a review of almost 200 randomized controlled trials of resistance training, published online July 6, 2023, by the British Journal of Sports Medicine, found that people who did any strength training at all increased muscle mass and physical function compared with people who didn’t do strength training. In addition to boosting your energy, it’s essential to use what you have wisely. Think in terms of “energy dollars” and be more frugal about the way you spend them. The “four P’s” to help you boost energy naturally 1. Prioritizing. Think about what you need to accomplish in a day versus what you want to accomplish, and make the necessary activity your priority. 2. Planning. Planning how to use your energy will help you accomplish more. Planning could be scheduling just one major errand or appointment per day as opposed to three errands. Planning could also mean that you schedule rest breaks. 3. Pacing. Don’t try to rush through activities, which can use up all of your energy quickly. Rushing leads to fatigue and increases your risk of falling. Spread out your activity to give yourself time to recover in between tasks. 4. Positioning. Maintain good posture when you’re sitting or standing. You’ll expand your lungs so they can take in more oxygen. And it might help to sit down during activities to reduce the amount of energy you’re using. For additional consumer health information, please visit www.health.harvard.edu. ©2023 Harvard University. For terms of use, please see https://www.health.harvard.edu/terms-of-use. Distributed by Tribune Content Agency, LLC. Read more great articles about energy on Seniors Guide: 7 Ways to Use Food for Energy Read More Howard LeWine, M.D. Howard LeWine, M.D., is an internist at Brigham and Women’s Hospital in Boston and assistant professor at Harvard Medical School. For additional consumer health information, please visit www.health.harvard.edu.