Fatigue management: How to maintain energy and stay active
Fatigue is a common problem for many older adults, affecting energy levels, daily activities, and overall quality of life. The good news is that with the right strategies, it is possible to manage fatigue effectively and maintain independence.
Fatigue can be caused by a range of factors, including chronic conditions, medication side effects, poor sleep, low mood, and reduced physical fitness. Understanding why fatigue occurs and how to address it can make a significant difference to energy levels and daily functioning.
In this post, I’ll explain what fatigue is and share practical, evidence-based strategies to manage it.
What is fatigue?
Fatigue is more than just feeling tired. It’s a persistent sense of physical or mental exhaustion that isn’t always relieved by rest.
Common signs of fatigue include:
Feeling exhausted even after sleeping
Reduced motivation or interest in daily activities
Difficulty concentrating or thinking clearly
Feeling weak or lacking stamina for physical tasks
Needing frequent rest breaks
It’s important to recognise that fatigue is not a normal part of ageing, even though it becomes more common with age. With the right approach, many people can significantly reduce their fatigue and regain energy for daily life.
Evidence-based strategies for managing fatigue
1. Pacing your activity
Tips include:
Break tasks into smaller, manageable steps
Alternate between activity and rest
Prioritise important tasks for times of day when energy is highest
Avoid overexertion, which can worsen fatigue
Pacing helps maintain energy levels without stopping daily activities altogether.
2. Gentle exercise
It might sound counterintuitive, but evidence suggests regular, low-impact exercise can improve energy and reduce fatigue over time.
Beneficial activities include:
Walking
Swimming
Chair-based exercises
Light strength training
Exercise helps improve cardiovascular fitness, muscle strength, and overall stamina — all of which contribute to feeling more energetic.
3. Prioritising sleep and rest
Good quality sleep is vital for managing fatigue.
Helpful strategies:
Maintain a regular sleep schedule
Keep your bedroom cool, dark, and quiet
Avoid caffeine late in the day
Short, planned naps can be useful if nighttime sleep is disrupted
4. Nutrition and hydration
Eating a balanced diet and staying hydrated supports energy levels:
Include protein with each meal to maintain muscle strength
Eat small, frequent meals to avoid energy dips
Limit sugary snacks and drinks that can cause energy crashes
Drink enough water throughout the day
5. Managing stress and mental energy
Mental fatigue can contribute as much as physical fatigue.
Practice relaxation techniques, such as deep breathing or mindfulness
Set realistic goals and avoid overcommitting
Stay socially connected, which can boost motivation and mood
When to seek help
Fatigue can sometimes signal an underlying medical issue, such as anaemia, thyroid problems, or heart conditions. If fatigue is persistent, worsening, or affecting daily life, it’s worth discussing with a GP or physiotherapist.
A physiotherapy assessment can help to:
Identify factors contributing to fatigue
Develop a personalised exercise and energy management plan
Improve strength and stamina
Maintain independence and confidence in daily activities
If you’re based in Bristol, I offer home visit physiotherapy which can help with fatigue and energy management. You can get in touch via the contact page to discuss your needs.
