Getting older is tough work. For some seniors, a day of shopping and running errands can feel like hard labor with no time off for good behavior. You may envy the vitality of younger people, but remember: It's easy to zoom through life when you're 25 or 30. Finding the energy to stay active at 70 or 80 is the real accomplishment.

There's no doubt that energy can be a scarce commodity. In one survey, 98 percent of elderly people in a residential care facility said they felt overly tired. That's understandable -- the natural process of aging steadily reduces the reserves of our heart, lungs, and muscles. Older people are especially likely to fatigue easily if they suffer from chronic pain, if they have a disability, or if they have a serious disease such as cancer, congestive heart failure, or chronic obstructive pulmonary disorder (COPD).

You may not be able to regain the vigor of your youth, but you can take steps to get the most out your body today. You just might be surprised to find how much energy you're holding in reserve.

If you're feeling tired, don't give in to the temptation to sit around the house all day. Instead, find a way to get active. Regular exercise isn't just a good way to stay healthy; it can also be the ideal antidote for that dragging feeling. In fact, given the natural decline of our bodies as we age, exercise is even more important when you're older than it was in your youth.

If the idea that exercise can make you less tired seems to defy logic, consider this: As your heart, lungs, and muscles become stronger, life's daily activities will become easier. If you can improve your fitness, you’ll have more strength and energy to spare after cleaning the kitchen or going shopping.

We've already discussed exercise in a previous class, but here's a refresher: Ideally, aim for 30 minutes of activity every day. You don't have to do it all at once; three 10-minute sessions can be just as good. Your weekly routine should include the three basic types of exercises -- aerobic workouts to get your heart pumping, strength training to build muscles, and stretches to improve flexibility. Find activities you enjoy, perhaps walking around the neighborhood, swimming or water exercise, or tending a garden.

Whatever activity you choose, play it safe. Check with your doctor before getting started, take it slowly at first, and stop before you get completely exhausted. If you're breathing too hard to talk, it's time to slow down.

Regular exercise has another benefit: It can help you get a sound night's sleep, the most effective pick-me-up known to man. No matter what kind of shape you're in, you'll feel fresher and more energetic after a good sleep.

Unfortunately, sleep doesn't always come easily as we age. A National Institutes of Health survey of more than 9,000 people over 65 found that more than half reported at least some sleep problems, including having trouble getting to sleep or waking up too early.

Older people need about as much sleep as younger people, usually around seven to eight hours of good quality sleep each night (not just eight hours in bed). Age alone is no reason to miss out on rest. According to a recent report in the Journal of the American Geriatrics Society, insomnia isn't any more common in healthy older people as in healthy younger people.

"Healthy" is the key word. Many conditions can disrupt sleep, including chronic pain, depression, and anxiety. Getting treatment for these conditions can help you feel better both day and night.

A healthy social life can help, too. As reported in the Journal of the American Geriatrics Society, older people are more likely to enjoy quality sleep if they do volunteer work, spend time with friends and family, or belong to a club. The authors conclude that "being active and having a satisfying social life appear to be protective factors against insomnia at any age."

Even if you don't have any particular plans for the day, try sticking to a sleep schedule. You're likely to get more rest if you go to bed and get up at roughly the same time every day.

Naps may seem like an ideal remedy for a poor night's sleep, but research suggests not overdoing it. If you nap for more than about 20 minutes a day, you'll have even more trouble sleeping at night. Then you'll feel an even greater need for a nap. The vicious circle may leave you groggy and unsteady. A study of over 8,000 women aged 69 and older found that those who took frequent naps were more likely to fall and break a bone.

Here are some other tips for a good night's sleep:

•Don't drink alcohol in the evening -- not even a "nightcap," and avoid drinking caffeine after lunch. While alcohol can initially make you drowsy, it wears off during the night and may cause rebound wakefulness.

•Don't spend too long trying to go to sleep. If you've been trying for 30 minutes, get up and do something quiet. Watching television isn't the best choice because the bright light can stimulate the brain into greater wakefulness. When you feel ready, go back to bed and try again.

•Ask your doctor if any of your medications could be keeping you awake. Examples of drugs that may interfere with sleep include diuretics, antidepressants, bronchodilators, corticosteroids, and decongestants.

•If you have to get up frequently to use the bathroom, check with your doctor. There may be a physical cause your doctor can correct.

•Don't forget physical exercise, too. A little activity each day will help you sleep better at night. However, don't work out right before bed. It's hard to sleep when your heart is pounding.

If you're feeling too stressed out to sleep, try a relaxation exercise such as yoga, deep breathing, or meditating. You can learn effective techniques from a therapist, yoga instructor, or self-help book. Meditation and deep breathing also have the potential to ease pain. (For more information, please see our story on new thinking about chronic pain, or check out our online classes on reducing stress and managing chronic pain.)

•Lace up your shoes and take a walk. Or join a water aerobics class. See for yourself how exercise can improve your sleep and boost your energy.

•If your daily planner is blank, find a club to join or a place to volunteer.

•Commit yourself to good sleep habits. You may not be doing quite as much as you used to, but you need your rest more than ever.

Healthy Aging 101, Part 1: Changing Your Thinking About Aging

Healthy Aging 101, Part 2: How’s Your Health?

Healthy Aging 101, Part 3: Get Moving

Healthy Aging 101, Part 4: Staying Connected

Healthy Aging 101, Part 5: Eating for Good Health

Healthy Aging 101, Part 7: Planning for Your Later Years, Protecting Your Legacy

Healthy Aging 101, Part 8: Finding Deeper Meaning

-- Chris Woolston, MS, is a contributing editor to Consumer Health Interactive. A former staff writer for Hippocrates magazine, he has written for Health, WebMD, and other journals. He is also the co-author of Generation Extra Large: Rescuing Our Children from the Epidemic of Obesity (Perseus paperback, 2006).

Further Resources

YMCA
Many YMCA/YWCA locations offer programs for older people. Find your area Y by entering your zip code on the home page of the organization's Web site:
http://www.ymca.net/

Growing Stronger: Strength Training for Older Adults
An online program from the U.S. Centers for Disease Control and Prevention.
http://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/

The National Sleep Foundation offers sleeping tips for people of all ages. http://www.sleepfoundation.org

References

First published June 6, 2007
Copyright © 2007 Consumer Health Interactive

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