Hello everyone!
Do you feel like “My body feels heavy these days…” or “I rest but I still feel tired…”? Some people may think this is because of age.
But do not worry! You can get a strong body full of energy just by changing small habits. Today I will tell you about these habits in a very easy way. People who learn these habits will get a very light body and never feel tired!
Habits to Get a Body That Never Gets Tired
Stop Lying Down and Move More
Many people lie down right when they come home. This is not good. For middle-aged and older people, reducing time lying down is the fastest way to get a body that does not get tired.
- Muscle Problems: When you do not move for a long time, your muscles get weak very fast. NASA space tests show that leg muscles get much weaker in just 48-72 hours. Walking muscles get weak very quickly.
- Bad Blood Flow: When you lie down, your heart and muscles cannot push blood well. Bad things stay in your body and make you tired, cold, and sick.
- What to Do: Stand up every 10 minutes and your blood will move much better. New studies show that standing and moving for 5-10 minutes every hour makes your brain and heart work much better. Sitting or lying too much can kill you like smoking. It is very important to stand and walk often.
Take Short Naps When You Feel Sleepy
You may think “Naps will make night sleep bad.” But for people over 50, short naps are the switch to make your brain and body feel good again.
- Get Energy Back: Morning work makes you tired. Just 10-20 minutes of nap makes your brain fully charged and you can work twice as well in the afternoon. American studies show 20-minute naps make attention 34% better and work 16% more efficient.
- Balance Your Body: Light sleep relaxes your nervous system and helps your heart. Naps also help clean bad things from your brain.
- How to Nap: Naps longer than 30 minutes can be bad. Keep naps 10-20 minutes. Do this before 3 PM. Sit in a chair or do not use a pillow. Just closing your eyes helps too.
Eat Both Animal and Plant Protein
Protein is the basic building material for muscles, blood, hormones, and all body cells. It is the most basic nutrition.
- Problems Without Protein: Without enough protein, your muscles get weak and you cannot move well. Your body processes slow down and you get tired easily. Your immune system gets weak and you get sick more often.
- How Much to Eat: Japanese health ministry says people over 65 need: men 60g+, women 50g+. But more than half of older people do not eat enough. As you get older, your body absorbs protein less well, so you need to eat more than when you were young.
- Balanced Eating: Eat both animal protein (good for building muscles) and plant protein (less fat, easier on stomach, has fiber and healthy chemicals). Mix both types for best results.
Massage Your Legs to Improve Blood Flow
Do your legs feel heavy and tired? This may be because blood and body fluids are stuck in your legs.
- Weak Leg Power: As you get older, your legs get weaker at pushing blood back to your heart. Gravity makes blood and bad things collect in your feet. This means less oxygen goes to leg cells, muscles get tired easily, and your whole body recovers slowly.
- Second Heart: Calf muscles are called “the second heart” because they push blood and body fluids up to your heart. Sitting or standing too much makes this function weak.
- Massage Effects: Massaging your calves and thighs opens small blood vessels and helps oxygen and nutrition reach your cells better. Muscle pumping gets better and blood flows faster. Your nervous system also relaxes. Soft muscles and tissue make walking and climbing stairs easier and reduce falling risk. Massage during bath time works even better.
Act Right Away When You Feel Worried
Sometimes your body is not tired but you have no energy and feel heavy. This may be because your brain is putting on brakes because of worry.
- Worry Takes Brain Energy: Psychology research shows that worry and anxiety keep taking brain energy until they are solved. Being unsure or putting things off makes your brain and body more tired than actually doing something.
- Stress and Recovery Hormones: When you feel worried or stressed, your brain makes stress hormones that cause tiredness, weak immune system, and bad sleep. But when you take small action right when you feel worried, recovery hormones start working and your brain quickly changes to positive mode.
- Action Power is Key: As you get older, not only judgment and physical power get weaker, but also action power gets weaker. Thoughts like “I will be embarrassed if I fail” or “I am too old to do this” make your brain put brakes on your body movement too.
- What to Do: When something worries you, act first. When you want to clean something, do it for 5 minutes right now. When you want to see someone, contact them right away. Make these small actions a habit.
Throw Away Bad Chairs and Get Good Chairs
Do you get tired just sitting? Does your back hurt when you stand up? Your chair may be the problem.
- Bad Chair Problems: Bad chairs tip your pelvis backward and squeeze your internal organs (causing bad digestion, constipation, shallow breathing). They destroy the natural curve of your lower back and cause back pain. They also squeeze the back of your thighs and make leg blood flow bad, causing swelling and coldness.
- Good Chair Effects: Just changing to a good quality chair fixes all these problems at once. Your pelvis, spine, and head position naturally align, and stress on organs and muscles becomes minimal. Your core stabilizes and posture does not collapse easily. Breathing becomes deeper, oxygen supply increases, and your brain becomes energetic.
Protect Your Eyes from Sun with Sunglasses
UV damage is not just on skin surface. For middle-aged and older people, just being in UV light reduces the body’s recovery power.
- Whole Body Bad Effects: UV light damages not just skin, but also mitochondria (energy factories in cells), causing problems like “I have physical strength but no power” and “recovery from tiredness is slow.” UV also causes inflammation in the body, making muscle recovery slower and joints stiffer.
- Eye Protection Important: UV light entering through eyes disturbs sleep hormone production and steals your chance to recover from tiredness at night.
- What to Do: Use sunscreen (SPF 30+) every day. When going outside, protect your eyes with wide-brim hat or sunglasses. Try to avoid direct sunlight after 10 AM.
Do Not Save Money on Air Conditioning – Manage Temperature and Humidity
You feel tired even at home? This may be because room temperature and humidity are not kept properly.
- Energy Loss: About 70% of human basic metabolism is used for keeping body temperature and water balance. So if it is too hot, too cold, or too dry, just being there uses up your energy.
- Fight Mode Tiredness: For example, when summer room temperature goes over 30°C and humidity over 70%, your body automatically enters “fight mode.” It expands skin blood vessels, makes sweat to release heat, and increases heart rate and blood pressure to lower body temperature.
- Comfortable Recovery: Summer room temperature should be 27°C, winter 22°C, humidity always 50-60%. Keeping this range stabilizes your nervous system and your body naturally goes to rest mode.
Reduce Sugar and Carbs – Do Not Raise Blood Sugar Suddenly
When thinking about recovery from tiredness, people often focus on sleep and rest, but food is closely connected to tiredness recovery.
- Blood Sugar Up and Down: Blood sugar going up and down sharply is a big cause of getting tired easily. After middle age, insulin works less well, so blood sugar goes up more easily and comes down in a messy way too.
- Stable Blood Sugar Benefits: Keeping blood sugar gentle and steady is the fastest way to get a body that does not know tiredness. When blood sugar is stable, endurance, concentration, and recovery power increase.
- How to Not Raise Blood Sugar: Change white rice to brown rice and other whole grains. Avoid sweet bread and sweets. Choose good quality desserts like fruits. Eat more protein than carbs, eat meat and vegetables first – the order of eating matters too.
After Retirement, Do Not Just Lie Around – Focus on Hobby Activities
After retirement, you have more free time but somehow your body feels heavy and you do not want to do anything. This “mental tiredness” is called the beginning of “post-retirement depression.”
- Motivation Circuit Not Working: Human brain has a “motivation circuit” that becomes active when you focus and work on something. This makes you feel purpose and joy and increases motivation. But when you have nothing to do, this circuit stops working.
- Flow State Recovery: What people should definitely do after retirement to recover from tiredness is find a hobby you can focus on completely. When humans become absorbed in something, they enter “flow state” – deep concentration mode where the brain relaxes.
- Brain Activation: Working on hobbies activates the front part of your brain and naturally makes moving your body enjoyable. Also, connecting with people through hobbies prevents loneliness, helplessness, and loss of purpose.
Do Not Exercise Too Much – Walking and Muscle Training
Exercise is important for health, but for middle-aged and older people, the idea “exercise makes you energetic” can sometimes cause problems.
- Lower Recovery Power: As you age, your body’s recovery power and hormone production decrease, so if you exercise at the same pace as when you were young, your recovery cannot keep up.
- Stress Hormones: Long aerobic exercise or intense muscle training increases stress hormones and causes muscle breakdown and organ tiredness.
- Go Easy and Continue Long: Daily exercise habits are wonderful, but if you push too hard like when you were young, injury risk also increases. Instead of intense short exercise, focus on “easy and long continuing”.
Focus Only on Breathing for Just 10 Seconds
The reason tiredness does not go away may not be body tiredness, but brain tiredness. Modern middle-aged and older people are always exposed to information like social media, so their thinking runs 24 hours.
- 10-Second Meditation Effect: Just focusing on breathing for 10 seconds gives tiredness recovery effects. Your relaxation nervous system becomes dominant, tension in heart rate and blood pressure eases, and stress hormones are controlled.
- Easy Practice: Ideal is 10-20 minutes, but beginners and busy people can get effects starting from just 10 seconds per day.
Reset Brain and Body by Stopping Caffeine
Coffee and green tea contain many healthy components. But if you are in a state like “I cannot start morning without caffeine” or “My head does not work without it,” you may be entering caffeine addiction.
- Tiredness Buildup: Caffeine forcibly blocks brain receptors that cause sleepiness and temporarily makes you feel less tired, but this just hides sleepiness – tiredness substances keep building up.
- Reset Benefits: Completely stopping caffeine for 1-2 weeks lets your body get back its natural rhythm. You wake up naturally without depending on caffeine, and when your body is really tired, you can catch the SOS and sleep deeply.
Summary
The habits I introduced today are all easy to add to daily life if you pay attention:
- Stop lying down and move moderately
- Take naps when sleepy during day
- Eat both animal and plant protein
- Massage calves to improve blood flow
- Act immediately when worried, do not think
- Throw away cheap chairs and get good chairs
- Protect eyes from UV with sunglasses
- Do not save on air conditioning – manage temperature and humidity
- Reduce sugar and carbs – do not raise blood sugar suddenly
- After retirement, focus on hobbies instead of lying around
- Do not exercise too much – walking and muscle training
- Focus only on breathing for just 10 seconds
- Reset brain and body by stopping caffeine
By adding these habits one by one, your body will surely change and get closer to “a body that can move infinitely without getting tired”. Please start practicing from today and have a more active and fulfilling daily life!