Why seniors experience a lack of stamina

As a person gets older, his strength and vitality diminishes. Seniors tend to expend more energy and feel exhausted easily by doing just simple tasks.

Here, we explore the main reasons why seniors experience lack of stamina and a few simple ways to combat it.

Stamina in seniors can be caused by the following:

 Muscle loss

Muscle loss is inevitable and can cause weakness. If not prevented, it may cause disabilities that take away a senior’s independence. The older we get, the slower damaged muscle recovers and is replaced. This, combined with shrinking in size, all contribute to fatigue.1, 2

 Condition of your joints

There are cartilage, membranes, and fluids that guard your bones from grinding against each other at the joints. As we get older, those things lose their potency, quantity and ligament strength, which causes stiffness. Other than any serious medical reason, the accelerated changes of these areas is caused by lack of exercise.2

Blood flow

Aging also changes how well your heart can pump blood. Starting from your late 30s, your heart’s peak capacity to pump blood drops down at a rate of 5% to 10% per 10 years. This type of diminished aerobic capacity, even modest daily activities can cause breathlessness. Poor circulation of oxygenated blood restricts muscle growth.1

Ways to bring stamina back up

Diet and exercise may not bring back the youth of your early 20s, but it will bring back some vitality into your life.

The little things count

Before you start on an exercise program, consult a medical professional for the best options after getting assessed. Even if you can not do big routines, choosing the stairs, walking rather than driving, or eating an apple instead of ice-cream all contribute to better health. Besides strength training and other activities, do not forget to do routine stretching. It helps with muscle tightness and elasticity of their fibers.1, 3

 Work on your heart

A heart that is consistently worked out keeps your resting heart rate normal. Cardiovascular activities get the blood flowing, thus promoting muscle growth and development. It is recommended for a senior to get at least 30 minutes a day, five days a week of cardio. All can be done in the comfort of your home by brisk walk lapping around the house or garden or steps if you live in an apartment building. If you have access to a machine, to the same amount of time and repetition with resistance setting.3

 Sleep on it

With social expectations to do more, you often hear, “Sleep is for the weak!”, but do you realize that a night of good rest missed can cost you. It affects your metabolism, mental health, and muscle health. During certain stages of sleep, your body has a chance to relax and repair, thus reaping the benefits of a good workout. Put that phone down, turn off the TV, and no caffeinated drinks after midafternoon. Unless you have a medical condition that inhibits sleep, doing regular proper physical routines, a healthy diet, and avoid naps over 30 minutes during the day, you will have better sleep at night.4

Aside from getting the right amount of physical activity to improve stamina in seniors, getting all the key nutrients is important. If finding all that you require through food is difficult, supplemental nutrition can help. Ensure Gold has been formulated with HMB (Hydroxymethylbutyrate, a metabolite of leucine for muscle building), 28 vitamins and minerals to all support a senior through their stamina building journey.

  References:

  1. https://www.health.harvard.edu/staying-healthy/exercise-and-aging-can-you-walk-away-from-father-time
  2. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ageing-muscles-bones-and-joints#:~:text=As%20you%20age%2C%20joint%20movement,flexibility%2C%20making%20joints%20feel%20stiff
  3. https://justfitnesshub.com/stamina-and-endurance-as-you-age/
  4. https://www.nia.nih.gov/health/fatigue-older-adults

Additional Readings:

  1. https://ensureindia.in/ensure/balanced-nutrition
  2. https://abbottnutrition.com.my/products/ensure-gold