Many men have a hard time admitting it, but when they reach their fifties or sixties, they don’t have the same energy levels that they did in their twenties. One of the unfortunate aspects of aging is the possibility of experiencing a reduced amount of energy and greater frequency of fatigue. Some men may find themselves more tired after strenuous physical activity, needing an extra nap on occasion, or increased fatigue after a long day at work. A slight reduce in energy levels can be expected but not necessarily chronic and depilating fatigue. A decrease in energy as you age can be caused by a variety of factors. Medications, disease states, emotional wellbeing, and some lifestyle factors are only a few reasons aging men experience fatigue. If you are a man over the age of 50 and find yourself experiencing greater fatigue here are some simple ways to boost your energy level and improve your overall health. 1. Exercise Typically trying to exercise when you are feeling fatigued is the last thing you may want to do. However adding a few minutes of exercise, especially aerobic, may help boost your energy for the day. Some experts suggest exercise boosts endorphins, which help increase energy levels. Exercise can also help improve the efficiency of many vital organs such as your heart – which also leads to increased energy output. If you haven’t been exercising on a regular basis, you should start slow and gradually increase your duration. Try to find exercises you can keep doing that won’t make you feel more fatigue. Include some aerobic activity like walking or biking and start with as few as five to ten minutes per today. Each week increase your duration by about 10 percent. Stretching and strengthening exercises can also be helpful in boosting energy. 2. Sleep Skipping a few hours of sleep each night may leave you feeling fatigued and without optimal energy throughout the following day. Men over the age of 50 typically need about 7 to 8 hours of sleep. Several factors may lead to inadequate sleep amounts including a busy schedule, poor sleep quality, and interrupted sleep. Sleep quality can be affected by numerous causes, which most commonly include lifestyle stressors, emotional factors, or health conditions causing pain or snoring. Men can improve their nighttime quality sleep by adopting a few healthful behaviors. These include not taking naps more than 30 minutes within a few hours of bedtime, maintaining a regular sleep schedule (same wake and bedtime schedule), powering down electronics one hour before bedtime, avoiding caffeine sources within a few hours of bed and doing something relaxing before bedtime. If you continue to have sleep difficulties you should seek professional advice. 3. Balanced Nutrition When you are tired and busy eating balanced meals may be a challenge. However, maintaining balanced nutrition habits can help improve energy levels. The right combinations of food and timing consumed can give you a boost. Eating balanced meals and snacks every three to four hours while awake can help sustain energy levels. A balanced meal includes whole grains, lean protein, fiber-rich fruits and vegetables, and a small amount of heart-healthy fats. It’s important to focus carbohydrate sources on whole grain and high fiber sources such as oats, brown rice, and whole wheat bread. Skip the soda, energy drinks, and sugary coffee. These beverages will certainly give you a short-term energy boost, but will likely cause a corresponding energy crash. 4. Maintain Regular Medical Check-Ups Regular check-ups allow for your primary care physician to evaluate your medical conditions, current weight status, lifestyle habits and assess medication needs (if any). In men over the age of 50, it’s not uncommon for medical conditions or prescribed medications to affect your energy levels. Your doctor may prescribe or adjust medication to target underlying health problems. They will likely also suggest tips on healthy lifestyle factors.