How to Maintain Energy Levels as You Age (Without Becoming a Walking Nap 😴) 

Let’s talk about Helen. Helen came to Corefit Training with what she called a “vampire energy problem.” Every day, by 2 pm, she felt like someone had drained her battery, leaving her slouched on the couch, arguing with herself about whether it was worth the energy to grab the remote. “I feel like my phone gets more charging than I do,” she joked. 

But here’s the deal: feeling tired all the time isn’t just “getting older.” It’s a sign that your body (and brain) might need a little extra TLC. At Corefit, we’ve helped countless people like Helen ditch their mid-afternoon zombie mode and find their spark again. How? With these hilariously simple yet totally effective strategies. Let’s dive in! 

1. Prioritize Balanced Nutrition (Because Coffee and Cookies Aren’t a Food Group ☕🍪) 

If your diet looks like something a teenager threw together during finals week, it’s no wonder you’re running on empty. What you eat has a huge impact on your energy levels. 

● Complex Carbs: Foods like sweet potatoes and quinoa are basically slow-burning fuel for your body. Think of them as the hybrid cars of food—they just keep going. 

● Lean Proteins: Chicken, tofu, eggs—pick your fighter. Protein is like the construction worker of your body, constantly rebuilding and keeping things running. 

● Healthy Fats: Avocados and nuts provide long-lasting energy. Plus, they make you feel fancy. (Who doesn’t feel elegant eating avocado toast?) 

● Snack Smart: Helen swapped her usual “emergency cookies” for a handful of almonds. Now she jokes that her snack “stays with her longer than her last boyfriend.” 

Pro tip: Hydration is the unsung hero here. If you’re dehydrated, your body’s basically running on fumes. Sip that water, folks. 

2. Stay Physically Active (Because Energy Begets Energy 💃🕺) 

Here’s the irony: when you’re tired, the last thing you want to do is move, but it’s the first thing your body actually needs. 

● Morning Movement: Start with something gentle, like stretching or light yoga. Helen calls it her “morning wake-up wiggle” and says it’s better than coffee. 

● Aerobic Activities: Walking, swimming, or even dancing in your living room to ABBA (no judgment) can wake up your muscles and your brain. 

● Strength Training: Building muscle doesn’t just make you feel strong—it makes life easier. Suddenly, carrying groceries is no big deal, and opening jars doesn’t require a family meeting. 

● Consistency > Intensity: No need to go full marathon mode. Even 20 minutes a day can make a difference. 

Helen’s lesson: “At first, I complained about every step. 

Now, I look forward to my walks. Who even am I?” 

3. Get Quality Sleep (Because You Can’t Outrun Exhaustion 💤) 

Look, you can’t sleep five hours a night and expect to feel like Beyoncé. Sleep is critical for energy. 

● Routine is Key: Go to bed and wake up at the same time every day. Yes, even on weekends. I know—tragic. 

● Create a Sleep Sanctuary: Your bedroom should feel like a spa, not a storage unit. Cool, quiet, dark—think “nap cave.” 

● Wind Down: Helen swapped her nightly doom-scrolling for 20 minutes of reading. Now she falls asleep faster, and her phone feels less betrayed. 

Reality check: Sleep is where your body recharges. No sleep, no energy. End of story. 

4. Incorporate Recovery Practices (Because Rest Days Aren’t Just for Netflix 📺) 

If you’re going full steam ahead every day, your body will eventually yell, “Enough already!” Recovery is just as important as activity. 

● Active Recovery Days: Take it easy with walking or Tai Chi. Think of it as exercise’s chill cousin. 

● Massage and Foam Rolling: It’s like giving your muscles a hug. A slightly painful hug, but still. 

● Mindfulness Practices: Meditation and breathing exercises are basically naps for your brain. Helen swears by her five minutes of deep breathing before bed. 

Her takeaway: “I used to think rest was for lazy people. 

Now I see it’s for smart people.” 

5. Engage Your Mind and Stay Social (Because Isolation is the Real Energy Vampire 🧛) 

Energy isn’t just about muscles—it’s about your mindset. If your days feel dull and lonely, it’s no wonder you’re dragging. 

● Semi-Private Training: Helen says the jokes in her class are as energizing as the workouts. “I haven’t laughed this much in years.” 

● Hobbies: Gardening, painting, or even learning a new language keep your brain sharp and engaged. (Helen tried painting once—now her grandkids fight over her abstract masterpieces.) 

● Volunteer Work: Giving back doesn’t just help others—it fills you with purpose. And purpose is energizing.

 

6. Monitor Stress Levels (Because Worry is Exhausting 🧠💥) 

Stress is like leaving your car lights on—it drains your battery faster than you realize. Managing stress isn’t optional—it’s survival. 

● Yoga and Meditation: These practices reduce stress hormones and give you a mental reboot. 

● Breathing Exercises: A few deep breaths can make you feel like you’ve hit “refresh” on your brain. 

● Progressive Muscle Relaxation: It sounds fancy, but it’s really just tensing and relaxing your muscles. Instant calm. 

Helen’s aha moment: “Stress isn’t worth it. 

I’d rather breathe through it than lose sleep over it.” 

7. Check for Underlying Health Issues (Because Sometimes It’s Not Just You 🩺) 

If you’re doing everything right but still feel like a deflated balloon, it’s time to dig deeper. 

● Vitamin Deficiencies: Low B12, iron, or vitamin D can make you feel like a slug. 

● Medical Check-Ups: Conditions like thyroid imbalances or diabetes need proper management to keep your energy up. 

● Energy Journals: Helen kept track of when she felt the most tired and discovered patterns. Turns out, skipping breakfast wasn’t doing her any favors. 

The Corefit Approach to More Energy (Because Helen’s Not the Only Success Story 💡) 

At Corefit, we believe energy isn’t about quick fixes—it’s about sustainable habits that fuel your body and mind. From personalized fitness plans to mindfulness practices and nutrition coaching, we’re here to help you feel vibrant at any age. 

Helen’s story is proof that it works. Now she’s the one telling us what new activities she’s trying. “I have so much energy, I don’t even need naps anymore,” she says with a laugh. 

Ready to reclaim your spark? Let’s get started—you’ve got this!