Boost Your Energy: 7 Tips for Ages 50+
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- Опубліковано 16 чер 2024
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In today's video, over-50s specialist physio Will Harlow shows you a science-backed set of tips to help you increase your daily energy levels!
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1:35 Exercise immediately after wake up
2:15 Consistency in bed time/wake up
3:30 Delay first coffee
5:50 Resistance training
6:55 Less sugar
7:50 3-2-1 rule
9:30 Increase your step count
Bless you .
Great stuff. What is 3-2-1?
I'm almost 70 and have been learning a lot from your videos. Thank you so much 😊
That's fantastic to hear! I'm so pleased you've found them helpful - I'm sending best wishes your way 😃
I also make sure I stick to a schedule daily.
-Garden in the morning (my workout)
-Light house work-loading laundry in machine.
-Cook meals for lunch/dinner
-Schedule a break
-More house chores
-each day I tackle different chores as to not over do it any particular day.
Make time to read and relax away from TV.
I know from experience that without a sensible schedule you can make a "dogs breakfast" of your time and energy. I will use yours as a guide. There is nothing like light stretching and exercise first thing to wake up the body and mind. Ten minutes is all it takes. No need to get out of breath. This much I have learned!!
It sounds like you've established a great routine!
I am a musician, accostoed to working till 2AM, loading up a keyboard and driving 60 miles. I don't _have_ a circadian rhythm, i have a cicadian rhythm, I get a good night's sleep every 17 years...😴
I DO wake up at 8AM, tho...
So this is your year, huh?
Thanks. I’m falling short nearly everywhere…got room to improve
Great tips Will tx. I removed caffeine sugar and processed foods from my diet, and 1st thing out of bed do the McGill Big 3 stabilizing exercises then head out for a walk with my dog around 6 ... wait till 8 for breakfast and any resistance stuff mid morning. I make meals and do chores etc and get another walk in after dinner so around 7000 steps which for me with hip injury and sciatica at 68 is really good. After a really tough 18 months 1st summer I can enjoy and poor Kiwi the Wonder Dog is ecstatic!
Hello to Kiwi!
Fantastic efforts! It sounds like you've got a great routine set-up - keep up the great work :)
Excellent tips Will, appreciate all you have taught me. These exercises, dietary and sleep improvement suggestions are terrific ❤
Have a great day!!!
Thank you - I hope you have a great week also!
Will Harlow , I recommended my family and friends to your videos .
Thank you so much for sharing my work, I really appreciate it!
Yes! I am age 67 and first thing after a cup of coffee is a 10-mile hike, a 20 mile bike ride, or reverse lunges and strength exercises. Easy because I am retired and no excuse about lack of time!
Working out release cortisol to make you awake and energetic. Hence woking out early boosts your energy.
I've been telling myself to get active earlier in the day. No more excuses now. The coffee thing will be hard though. 😪
The coffee thing is definitely worth a try but it made no difference to me because responses and sensitivity to caffeine are very individual
Wean off caffeine slowly… it’s much easier to.
Cold turkey is too brutal!
@@robinsmith4958 and yet, some don't have any 'withdrawal'. Individual sensitivity to caffeine is huge.
It can definitely take time - if boosting activity feels more manageable, focus on that and then tackle coffee later!
Shopping is a necessary chore and can also be a form of exercise. I use a cart to help me walk, but I still get the legs moving and buy what I need at the same time. I'm 75.
Thanks for the videos.😊
Definitely - there's a lot of lifting and manoeuvring involved too!
Thank you for all your information. I’m so glad I found you.
Very happy to be of help!
Super helpful! You are improving my life. Thank you!!
That is fantastic to hear - I'm so pleased my work has helped!
Thanks for the very helpful tips. I will try them to boost my energy. You have a fan in California.
I hope they prove beneficial for you! Sending best wishes to you in California :)
BEST explanation for drinking coffee 90 minutes after waking.
Thank you so much for this educative video 🙏 I really enjoyed it and I will beginning to follow your advice.
So great to hear you enjoyed it! I hope you find the tips beneficial!
Completely agree about exercising in the morning-we’re lucky if able to choose!
Absolutely - sometimes the choice isn't possible, but it's great when it is!
Totally agree with exercising soon after waking up. I started doing this recently and I do feel much better for it. It was very difficult at first (and I only do it a few times a week) but I just built it up slowly over a number weeks and didn't push myself. Also it just makes me feel better psychologically and it frees up time later on in the day when I would have normally exercised.
I have been doing 20 minutes of yoga when I wake up every morning since I was in my 60s. I’m now 73 and still do my yoga before breakfast every day. It gives me a great deal of energy and feels very good. I can still walk a few miles at a time in the late morning usually. But sometimes take a day off as my body seems to need a day off from walking a couple of times a week for the last year. Your points are helpful. Thank you!
It sounds like you've established some great habits! It's important to listen to your body and take rest when it's needed - I hope my tips can offer an extra helping hand :)
My energy levels improved immensely when I cut most of the carbs out of my diet. Even the 'complex' carbs (a bowl of slow cooked, steel cut oats in the morning, makes me ravenous 2 hours later, not good). Completely unexpected! It got rid brain fog I didn't know I had, it dramatically improved my musculoskeletal and inflammatory pain. Not for everyone, but to be completely dismissed either
Great to hear you found something that proved so drastically helpful!
Thank you for your videos. I look forward to watching each one.
So pleased to hear you enjoy them!
Just do what you love: gardening, walking, crafts etc... it gives you energy .
Absolutely - it's good for the body and for the mind!
For sleep: wear orange and/or red blue blocking glasses after dark. Get outside during sunrise and during the day including sunset, without sun glasses. Doing these resets your circadian rhythms. Has helped me a lot!
Great tip!
Thank you so much Will, very useful video. Being close to 70 I have watched videos available in UA-cam but now I only watch yours, the workouts have worked, the warnings are precise, and I think that is the way to go. So far your routines have helped me a lot. Signing to your email list now, very generous of you.
Thank you so much for your kind comment, it's great to hear that you've found my routines helpful! I hope you enjoy my mail outs too :)
Great tips. I do some of these, but will try to incorporate others! Thanks Will!
Keep up the great work!
Great information. Thank you!
I get up around 7am have my breakfast then around 8am every other day I do 100 squats and some resistance training for half a hour but every day I take my border collie out for a good hour n half walk every day then the rest of the day is mine.. Not that I sit still as I have a busy life..I've started to run when out with my dog early morning I love it.. Video is useful as are all your videos thanks..
Thank you for all your videos and your Friday email. Much appreciated! 😀😀😀
Very happy to help!
How can we go anywhere? We have no energy. That's why we're languishing and watching videos.
There are excellent videos from gentle stretch chair exercises to short walking videos that could kick-start you on your way. I follow grow young - for seniors. The improvement has been remarkable.
I've been feeling so sluggish and exhausted lately. So much so I've been thinking about making a doctor appointment. After watching this, however, I can see I'm doing everything off schedule or not at all. I don't drink coffee but have a nice strong cup of Irish breakfast tea as soon as I get up. I'm going to try delaying it 90 minutes to see if I get the same effect. Thank you for caring about us over 50s people!
Ah! I found coffee with breakfast made me tired. Thanks for explaining why. I switched to tea and no longer feel tired.
Great information. Thanks.
You're welcome!
Wow .. this is really good advice ... very doable
The drinking .. I drink water throughout the night .. no big deal
But I do find by doing a somewhat heavy workout .. whether it be with boxing or using KBs .. i sleep much better at night
This also includes when i get home .. walking by the KBs (each time) - I do some curls, over head presses, squats etc ... I don't count or do sets .. maybe 3-5 at perfect form
Or 3 rollups of forearm rolls with the 5kbs KB ...
By the time i go bed I'd have done maybe 20 in total of movements using weights. I do fall asleep quickly ...
Having coffee first thing in morning , stimulates peristalsis and get the bowels moving along within 45vmins. We are all different , but this beat any laxatives in the morning
If you need coffee or laxatives then something is wrong diet wise
Never needed anything to make me go to the toilet, in fact I go as soon as I get out of bed, high fibre diet.
Depends on the person if coffee is good for you. I learned coffee is very bad for me because I metabolize coffee quicker. My mother can have multiple cups then take a nap. She's a slow metabolizer. Coffee can raise cortisol in some. Diabetics should avoid it.
Thank you Will,
As usual your tips and recommendations for us over fifties are much appreciated and very useful in my life. I do most of them already specifically the coffee recommendations and the early exercises. You are absolutely correct. Thank you ❤😊
It's my pleasure to be able to help! It's great to hear you're already implementing a lot of the tips 😃
You are so helpful and I regularly tell people to check out your channel. It's been tremendously helpful to me and I would be thrilled to see you make it to a million subs!
Thank you so much for recommending my channel, it means a lot to me! Hopefully we'll get there one day - I'm just pleased so many people find my work helpful😃
Thank you!
DEAR WILL YOU ARE A GIFT TO OUR COMMUNITY AND VERY KNOWLEDGED ❤ I WISH YOU MORE AND MORE SUCCUESS ❤❤❤❤
Thank you so much, I'm very happy to be able to share my work :)
Fantastic, as always Thanks Will
Very happy to help!
Thanks 😊
Thank you so much
You're very welcome!
Thank you for sharing your wisdom and experience with us. You are a blessing as I work towards better health habits at this stage of life.
I'm just pleased I have a platform on which to share my work! I'm wishing you all the best with setting up your healthy habits 😃
Thank you for these info❤
You're most welcome!
A great video,and your tips email is awesome. Everything is helping me to have a better life. The smartwatch is also a great idea - I am walking way more now that my steps are being counted. I'm going to find your resistance bands vids now. Cheers
Thank you Will. Your videos are so helpful. God bless
Great to hear you've found them helpful - I'm wishing you all the best!
Excellent.Thank you ❤
You're most welcome!
Thanks for teaching me ideas that I had forgotten about and we were taught years ago by doctors before screens had taken hold of our lives. 😊
Great tips! Thank you!
Happy to help!
Excellent tips! Thanks for sharing this life changing information 😊
It's my pleasure to be able to share!
Thanks for this. Saved to watch later 👍🏻
I hope you find it beneficial!
@@HT-Physio excellent as always. Thank you.
Excellent as always!! Getting the book! Im the the Functional Medicine field this is a great comprehensive video we tell our clients ❤ as well you hit all the points! Cheers from New York City
Thank you so much for purchasing my book, I hope you find it most valuable! So great to hear you agree with the tips and that you're able to share them with your clients - sending best wishes to you in New York City!
Thanks for your tips is very helpful
Great to hear they're helpful!
Thank you ❤
You're welcome!
Great explanation. Thank you.👏🥰💐
Very happy to help!
I'm working on it !! the only physio that makes sense to me !! thank you for the lower back exercises,,the only thing that has eased my lower pack pain ,,
Fantastic to hear the back exercises have brought you such relief! Keep up the great work :)
Thank you Will
God bless you always ❤❤
Thank you so much!
THANK YOU 🙏VERY HELPFUL 😊
Very happy to help!
Good morning Will, I've been following up you few a few weeks now and find that each video has something useful for me🌻
I've notice si ce our Instructir change our lesso to 09.00 i do bave more energy, thank you fir the confirmation. 🌻
So pleased to hear you've found my videos useful! It sounds like your instructor has the right idea :)
I'm 42 so not exactly your target audience, but LOVE your videos! I'm so excited to try these tips!
Never too early or too late to start a healthy exercise regime. Stick with it and you will never notice it as it will become a normal habit into your twilight years.
I'm a little over a decade older than you, so 42 doesn't feel like a long time ago, a lot, probably most of his tips would still apply to you and even younger, especially this video, so you're still in the right place 😉
@@harshbutfair8993 aw thanks! ❤️
So great to hear you enjoy my videos - I hope they can be beneficial for people of all ages! Prevention is key :)
Great info and tips. I am going to try it tomorrow. I first going to sleep now as I am tired at 9am. Hope I can do tomorrow 😢
I always have coffee immediately after waking because the half life of coffee is quite long. That said, I am utterly useless in the evenings to the point that it is harming my relationships with loved ones.
I appreciate the detailed explanation as to why.
Tomorrow morning I well set my timer for 90 minutes on wakeup.
I hope the tips prove beneficial to help you optimise your evenings!
I have low energy in the morning. After what seems like a good, solid 8 hours sleep when I get up sometimes I feel like I just want to go back to bed. I do perk up substantially in the afternoon. I do need to do more exercise and I am sure it would help but being very low energy in the morning is puzzling to me.
Excellent
Thank you!
Great tips Will. Especially like the 321, will be giving that a try 👍
I hope they prove helpful for you!
Hi will im 54 soon, im stiff as a wooden plank. Came across your videos, im hoping i can stick to your advice, im hopeless at being regular at anything. I know i need to be regular to see improvement but im usually depressed and find it hard to get motivated. I bought a rower recently hoping it might encourage me. But your videos are bite size not overwhelming, thank you Will for your amazing videos so glad im following you. 😊
What helps me get consistent is to make everything ready before the task. Make a schedule. I often don't feel like it, but make myself do it a few minutes at the scheduled time. Then, I often continue. Observe the feeling before and after. When I know that I feel so much better after it is easier to do it again. And again. 😊
@@jeanettekvinlaug2772 thank you so much im gonna try your advice 100%
@lukedrifter100 great. It is so helpful to have another person holding you to it. I ask my friend what she doesn't want to do, and then we agree to text each other when we have done it. I don't want to be the one bailing out.
Exercise is so helpful against depression. 😊
Thank you Sir!
Your videos are excellent. Can you help with peripheral neuropathy in the feet and legs not related to diabetes?
Thanks Will, all the tips I basically know already, but always good to be reminded of.
Just a couple of questions. I like tea first thing in the morning, I know it's not quite the same hit as coffee, but still not ideal I guess. Ok to continue or better off skipping.
And secondly what do you think of napping? I usually nap, and have been doing so for quite a while, but I do feel like again maybe it's not ideal, but would like to hear your thoughts, if you have time.
Just purchased your book ❤
Thank you so much for purchasing my book, I hope you find it packed with lots of interesting information!
You sure do get it right, Will. You seem too young to have all this figured out but somehow you did it. Thanks for your advice on when to have morning coffee.
I'm fortunate to have had many years of experience in the field which I'm now able to share with others!
Oh no ! I love coffee first thing - so much that I 've taken to making a flask to reach for as soon as I wake up 😄. Will try an alternative but not sure it will be the same !
Thank you so much for this. Actually usable information. Hopefully will be able to break some very bad habits.
You're most welcome - I hope my tips are able to help you set-up some healthy habits!
This has been a very interesting and informative video I have got to implement the advice you’ve provided here….need a morning kick…love to sleep in and stay up late…got to grow up at 71😁❤️🇺🇸
I hope you find my tips helpful!
Awesome
Thank you!
I did not know that about coffee, I'm going to try to delay my first cup. I have a hard time even remembering my name or finding my way to the kitchen in the morning so we shall see.
I’m the same way! Can’t function until I have a cup of coffee. This tip will be a challenge ….
What can you do with calcification in the knees?
Fantastic advice Will. A different type of video with helpful tips which l will definitely take on board. Love it. Thanks.
Very happy to help!
Will, can you do a video on flights of stairs or floors. I try to get a least 35 floors in a day, sometimes I get 120 floors in a day. I also get at least 10,000 steps in a day. Is the floors count as good as a hiit class on walking?
I am under 50, yet I like to watch your videos so that I can anticipate some actions. Cheers
I’m going to try the delayed coffee tip. 👍🏼
I hope you find it helpful!
Tried the no coffee till I'd been up 90 min. Only day 1 but felt much better about energy level. Plus I did an am 2 mile walk
Great work!
3h before and as well 3h after sleep no blue light. What is in the morning?
The 3-2-1, can I listening to music on my earphones before sleep?
Advice 1: Same subjective observation here (I’m 60).
Also, eating a hearty breakfast will empower you through the rest of the day!
This is a bit of outdated thinking tbh. Similar to delaying the coffee, it's usually better to delay breakfast too. Look into intermittent fasting for which they are a tonne of videos out there for. I'm not a hardcore proponent of this but it definitely has some benefits, basically delay your first meal, and don't leave your last one very late, would be a good starting point
Most people get sleepy after a big meal, so that 3-2-1 rule seems strange.
My gym is near to shops so I find tagging a trip to the gym easier. Sometimes I just spend 30 mins working a specific body part. If I feel like a proper session then I’ll do a class as it’s more social or do a longer gym session.
Does your advice about coffee apply to tea too? Our habit is to start the day with a cup of tea.
Generally tea has less caffeine so probably not so applicable, I would've thought. :)
Yikes! I wake up crazy a cup of coffee, but now I need to delay it 90 minutes?! Torture! But, ok, I’ll try it.
What is the best time to go to gym
Best time is when you’ll actually go
If you can go early I'd go early, for a few reasons, but easily the biggest reason is less chance of missing your session, you still have evening time to go if something comes up in the morning for example, and also less tired earlier in the day
😂😂😂😂
I used to be a gym member, but gave it up for hiking instead. Gyms can provide a social aspect but I think it is better to be in the fresh air.
❤️💖🙏💖❤️
Low energy , take panax ginseng or a combination of various ginseng in the morning and late afternoon. You will feel the difference in energy after 7 days and at 30 days well…… I have tried many different supplement over the years , majority do not work , So guys and gals you can thank me later ha ha 😎
Why over 50s. This problem affects a lot of people. I'm stuck, can't forward this to someone under 50
Good tips.
Im a retired expat living in Thailand.
Wake early. Need my coffee (sorry) right away. And a small bfast.
Then out the door, 11500 steps. Resistance bands later.
Try to limit sugsr stuff. Diet ok, some supplements.
But feel great, all ok. Always good weather here.
Thanks for the information.
I am 76 and find difficult to walk after one mile. My body balance is also affected. What should I do?
Me too
It's normal, Ageing. Although swimming or walking in a pool may help with balancing and stamina due to the water.
I wish I could walk, even, a half-mile.
I found using a walker helpful for steadiness.
Try Nordic walking...
Wait....WHAT? Meth isn't the answer.
This man is so beautiful. I want to put my face next to the arch of his foot!
I liked all of this guy´s vids… until this one. This one seems like stinky voodoo. Not helpful.
Bizarre that you don't like it. Tbh this advice can be found multiple times in other channels, all seems to make sense to me. On the voodoo part, he did say some of it was just based on his own observations rather than necessarily backed up by scientific study, but I do think the advice is on point. What parts specifically are voodoo for you? 🤔
Really excellent tips. I watch a lot of your videos because you explain things really well and nothing is exaggerated. Since retiring I am going to the gym at least 3 times a week and indeed, the morning sessions are the best. Even though I am definitely not a morning person, I do notice that I feel amazing after the session. I am currently having a problem with plantar fasciitis so I will see if you have any videos on this annoying and painful problem. Easily the best after 50’s health videos on UA-cam, well done.
Thank you so much for your comment! Establishing a morning routine takes time, but you definitely reap the rewards - it's great to hear you felt so energised after your morning session. I have the following videos on plantar fasciitis which may be helpful! ua-cam.com/video/2k92DGPzVbU/v-deo.html ua-cam.com/video/ik0QDDpWGdE/v-deo.html
Good tops.
Thank you!