Energy and Fatigue Archive

The bird dog exercise is performed on the hands and knees. It involves extending one arm and the leg on the opposite side simultaneously. This exercise is highly effective at strengthening the core, the group of muscles in the abdomen, back, pelvis, and hips that stabilize the spine.

Social media influencers blame “high cortisol” for an array of problems, from stubborn belly fat to poor sleep. But true cortisol disorders are rare and most people have no evidence that abnormal cortisol levels are driving such problems.

Building strength requires progressive resistance training two to three times a week, challenging major muscle groups. Expect strength gains resulting from nerves more effectively recruiting existing muscle within two weeks and visible muscle growth after eight to 12 weeks. Results also depend on consuming adequate calories and protein.

The navigation sport orienteering combines map and compass reading with exercise. It’s a fun way to get outside and get some exercise — and it may even help fight cognitive decline.

A 2026 study suggests that people who do up to two hours of strength training each week over several decades may have a lower risk of dying earlier from several serious conditions, including heart disease and neurological diseases such as dementia.

A small, short-term 2026 study suggests that people who schedule their exercise to align with their chronotype—the body’s natural sleep and wake cycle—may lower their heart risk factors more than those who exercise at times that don’t align with their chronotype.

Some prescription and over-the-counter drugs produce side effects that resemble problems tied to aging, such as memory lapses, balance issues, or fatigue. Older adults are more sensitive to medication side effects because their body composition and metabolism change.

Beyond familiar kettlebell exercises such as kettlebell swings, many lesser-known kettlebell moves can create a full-body workout. Examples include around-the-world passes, bottoms-up kettlebell carries, and kettlebell deadlifts.

People’s energy levels typically decrease later in life as a result of aging, illness, or other factors. Fortunately, a healthier lifestyle can boost energy. That involves eating a diet low in added sugars and processed foods, getting seven to nine hours of sleep each night, managing stress, getting lots of aerobic exercise, and strengthening the muscles. Using physical energy frugally is another useful strategy. For example, it helps to perform activities at a slow, steady pace instead of a fast pace; to break activities into small tasks instead of one large job; and to rest between tasks.